Weight loss naturally

 

                             

Most of my patients are mostly in their early 30s or 40s and some are in the age range of 50-60 years. They have been obese for a long time. I tell them that losing weight or losing 10-15% of their body weight is not easy, but if they stick to their diet and exercise regularly, they can lose weight slowly.

 

                                     

 

If you stick to your diet and workout plan, you will see yourself losing around 3-4 kg per month. However, everyone has different metabolism and genetics. For example, people with low metabolism like those who suffer from diabetes, high cholesterol, or high blood pressure tend to gain excess weight quickly and need more help. But others don't gain weight quickly and become overweight easily. So if you want to reduce your weight quickly and safely, then it's better to consult an expert.

 How to Lose Weight Fast?

 People often believe that "losing weight fast" is what makes you look slim and attractive but there is no scientific evidence that this is true. Yes, we can lose weight fast. You just have to maintain the right lifestyle. It doesn't matter whether you reduce your fat mass by 15% or 25% or 30%. It doesn't matter which muscle group you're reducing. Instead, it's about maintaining the correct nutrition intake and exercising regularly and effectively.

 A few days of good sleep each night, being active every day, having a proper amount of water, avoiding stress and depression, avoiding junk food and overeating, etc. all are important steps. The key is to give yourself enough time and space to adjust to the new way of living. Here are some simple tips to get rid of that extra kilos quickly:

 1. Eat Healthy Foods

Don't ignore how unhealthy eating habits cause obesity because they were once good for our bodies. Although now, even after making healthy choices, they still put us at risk of getting overweight. Therefore what matters is how much the foods we eat and drink are rich in nutrients.

 A balanced diet consists of carbohydrates (especially whole grains), fruits, vegetables, lean proteins, low-fat dairy products, oils, and fats. Eating fatty fish (such as salmon, and mackerel) instead of meat and cheese will provide you with protein and omega-3 fats that are essential for heart health. While refined carbs are dangerous because they contain lots of sugar and are linked to inflammation, it's healthier to consume whole grains and less processed foods than white bread, pasta, rice, and other refined carb sources.

 Consume foods rich in vitamins, minerals, and antioxidants such as carrots, spinach, green bananas, berries (and blueberries), and citrus fruits. Many studies have proven that these natural ingredients can help prevent diseases for both men and women. This includes lowering LDL (bad) cholesterol and increasing HDL (good) cholesterol. Fruits are also great sources of fiber. Fiber is very filling and may promote feelings of fullness which will help control cravings. Whole grains are especially beneficial as they're lower in calories and higher in fiber so they won't make you feel hungry or satisfied after eating, instead of constantly craving more.

 2. Reduce Stress

 Stress is a major factor in many health conditions. Not only do stress people struggle to maintain their weight, but their overall well-being suffers as well. Studies have shown that people who feel anxious or depressed usually tend to eat more. According to Dr. Mark Visser, psychologist, and psychotherapist, when we're under stress, our minds start making judgments about ourselves.

 These judgments lead us to worry about things that are actually out of our hands. Then all we can think about is eating, drinking, and sleeping. That constant self-criticism leads to poor quality sleep, lack of energy, and negative thoughts that keep us awake thinking bad thoughts. Negative thoughts are our worst enemies so it's extremely important to fight off the ones that creep in. There are several ways to deal with this problem, including regular meditation, breathing exercises, positive affirmations, and mindfulness activities. When you're feeling stressed, try focusing on your breath, relaxing in the present moment, and focusing on gratitude. Your mind and body need time away from the world to work together in nature and relax. Practice deep breathing to calm yourself and get some rest. And use relaxation techniques such as progressive muscle relaxation or yoga.

3. Do More Cardio Exercises

 Cardiovascular fitness refers to the total physical fitness of a person. To achieve cardiovascular fitness, a combination of aerobic, muscle-strengthening exercises and flexibility activities are practiced.

              Aerobic exercises burn up to 700 calories per minute and improve oxygen and nutrient exchange. Aimed to reduce weight, cardio training also increases your metabolic rate. Muscle gain is achieved by building stronger muscles. Strength training is another form of cardio where you work your arms and legs while holding dumbbells or resistance bands. Flexibility training improves your range of motion and flexibility.

 4. Keep Proper Nutrition Part of Your Diet

 Foods that are rich in fat are called 'junk' foods while those that are lower in fat/calories are known as 'healthier.' Both types of food are equally unhealthy and should be avoided by everyone. What we eat depends on what kind of food we're consuming and what kind of person we are. People who feel deprived or insecure tend to eat more than they should. They crave sweet and salty food. Junk food, such as fried chicken and fries, burgers, pastries, chips, soda, candy, sweets and ice cream, chips, cakes, cookies, chocolate, and soft drinks can be consumed anywhere anytime, and everywhere. Because of this, they increase the chances of becoming overweight even faster. Remember, junk food and sugary foods are highly processed and refined. Also, they're highly processed because their recipes are heavily influenced in the name of taste and cost. Junk food manufacturers make sure their meals taste enticing but are unwholesome. 

Meanwhile, healthy fast foods are fresh and are prepared according to the recipe written down on the menu. Food labels usually read "no preservatives, additives, spices, sugars," therefore we know that they are free of harmful chemicals. This gives us more confidence that they're safe to consume and that their nutrients won't go missing. Of course, there are certain rules for eating healthy. First, avoid food that contains saturated and trans fats. Second, remember to cut back on unhealthy snacks on the run-of-the-mill. Our body needs plenty of fuel and we can't survive without food. Third, make sure our portion sizes at restaurants are small, and we don't order too much. Fourth, always choose unsaturated oils instead of saturated or trans fats on the shelves. Lastly, ask the cook to add sauces, spices, and condiments such as pepper, salt, garlic powder, and herbs so that our meal tastes delicious and healthy. 

If you tend to gorge, stop. Even a tiny bite is sufficient. Finally, learn to take charge of yourself instead of blaming everything else. Learn to manage stress, eat sensibly and sleep well. Avoid foods that can influence your hormones because they could induce hunger pangs and cravings. Don't forget to include good quality fat-free milk, yogurt, and eggs - they are excellent sources of calcium and other nutrients. Try to stick to eating seasonal fruit such as berries/blueberries, strawberries, and raspberries, dried fruits like apricots, prunes, and kiwi, and nuts such as almonds and walnuts instead of desserts which contain butter and sugar. One of my personal favorites is sliced banana or dark chocolate for breakfast.

visit: http://brosinfo.com/