All of us at some point in our life crave to have the body that we had a few years earlier. We are constantly looking for weight loss tips. If the problem is not very big, we feel losing just 3-4 kgs will help us get to the place we want. Some time weight loss tips are needed for medical purposes too. You never know when that extra weight may become a cause of health issues like diabetes , blood pressure, heart ailments and even metabolic disorders.
No matter what our niche is, a lot of people think they know the basic weight loss tips. In this article I have tried to pen all these weight loss tips in one place for your reference. Sometimes small steps taken in life lead to better health and good body shape. So here we are with the top 10 weight loss tips.
Weight Loss Tips :-
1. Increase soluble and insoluble fibre intake –
Insoluble fibre is the roughage derived from vegetables, fruits and bran, whereas soluble fibre like pectin is derived from oats, apple peels and guava. Both types of fibre are equally helpful in obtaining optimum health and achieve weight loss goals.
Fibre helps in weight loss by filling up the space, bringing satiety and still providing lesser calories than 90% of other foods in the world. So next time you feel hungry, grab a cucumber or carrot or tomato instead of reaching out for biscuits and chips. Raw carrots, radish and tomatoes have special enzymes that keep metabolism up. You can also increase your fibre intake by mixing bran to your regular wheat flour. And using non-sieved flour. Avoid the use of refined flours. Substitute white rice with brown rice.
2. Drink warm water 4-5 times a day –
Warm water helps in better digestion and keeping the metabolic rate elevated. Drink 4-5 glasses of warm water specially after your meals. Add lemon / cardamom / saunf for taste. These items further increase rate of weight loss.
3. Cut down on whole milk and curd –
Whole milk and curds made of whole milk have some percentage of fat in it. The best way to enjoy these foods, even when on diet is to have the milk in skimmed form and dilute the curds and make buttermilk / chaas out of it. You can take upto 3-4 glasses of chaas in a day, it will not only keep you hydrated and help in weight loss, but it will also provide you with quality protein and calcium. People who have a “kapha” vrutti, should avoid this.
4. Substitute your rice and roti (chapatti/breads) with oats and dalia (broken wheat ) –
It all comes down to your routine. If a person who is used to eating more of rice or more of chapatti in day to day life, gives up on it and substitutes it with items like oats and broken wheat, the body automatically starts losing weight in order to adapt to the new changes. It might be tough for some people, but it the best way to eat as much as you want and still lose weight. For better results add a lot of veggies to your oats and daliya preparations.
5. Half a teaspoon of lemon juice or amla (Indian gooseberry) powder –
Both these are good sources of Vitamin C. These foods ensure that your immunity stays intact and enough antioxidants are provided to the body In order to take care of metabolic wastes. They help in weight loss by elevating the metabolic rate.read – lemon water for weight loss
6. Increase your liquid intake –
You must have seen a lot of people who keep dieting and feel weak or they look dull and tired at all times. This is because while fat is being burnt, a lot of metabolic wastes accumulate in the body, causing stress, hence one must increase liquid intake. You can add plenty of plain water , infused water, buttermilk / chaas , warm water with lemon, amla juice and vegetable juices. These liquids ensure increased urination and hence wastes can be eliminated from the body.
7. Have lighter dinners –
The most helpful weight loss tip is substituting your regular dinner with a glass of milk with lots of fruits. Or soups with a lots of salads will help in cutting down calories drastically. Excessive calories eaten during the day and for in dinners are converted to triglycerides and fat in the night. Hence one can ensure that no new fats are being formed.
8. Maintain a food diary –
Food diary is one of the extremely important aspects of weight loss which is frequently neglected. Keeping a food diary will help you keep track of your calorie consumption. You will be more careful in eating because you know you have to track it down.
9. Avoid sugar and excess salts –
Sugars are easy calories. Try to avoid sweets and sugar as much as possible. I would also advice you on avoiding diet drinks as they contain aspartame and other harmful chemicals which may hinder weight loss and overall health gets affected.
10. Keep your expectations low –
These are the basic tips which will help you in improving your overall health and also help you in initial weight loss. Motivation is the key to weight loss. Those who do little and expect much more of weight loss, lose their motivation faster.
You might want to check Indian diet plans for weight loss :-
These are the basic weight loss tips. If your goals are higher, as in 10 – 15 kgs, these weight loss tips will help you in getting started. After which you will need more intervention on how to lose weight effectively.
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Hi mam am priya n my age is 30 i am suffering from uric acid n my weight is 68 kg my height is 5.2 doctor told me to loose weight but i don’t no what to do
RD, Payal Banka (Registered Dietitian)
https://www.dietburrp.com/7-days-indian-diet-plan-for-high-uric-acid-what-to-eat-and-avoid-high-purine-food-list-gout/ check this
Im 21(unmarried), my weight is around 75
I have pcod and thyroid from last 10 months
Im suffering from hair fall,acne, weight gain.
Im really worried mam plz help me wht should i do
RD, Payal Banka (Registered Dietitian)