Learn how Dr. Kartik
advises you simple strategies that help you achieve significant weight loss.
Step 1: ‘Know what
your Weight should be’
A healthy weight
might be about a good physical appearance and lowering your odds of getting
conditions like type-2 diabetes and heart disease.
Keeping a check on your weight is important. In case your
weight is presumably high, your health is at risk.
A more accurate measure is your body mass index (BMI), which
calculates your weight in relation to your height. A BMI of between 18.5 and
24.9 is healthy.
Step 2: ‘Cut Back on
Junk’
Food items that are low in nutrition and high in calories
harm your body more than you think.
You don't have to stop all your ecstasies but a cut back on
high calorie food is required and rather eating smaller portions, less often is
advised.
Eating food slowly also helps a lot. Fast eaters gain more
weight over time. Eating slowly makes you feel fuller and boosts
weight-reducing hormones
Step 3: ‘Prioritize
real, whole foods’
Eating grains that haven't been refined helps retain more
fibres and useful carbohydrates. Usually the grains in white bread and white
rice have had their nutrient-dense outer layers removed. What's left behind is
mainly empty carbs which prove harmful.
While whole wheat, brown rice, and steel-cut oats have kept
their outer layers, which are packed with fiber. That fiber will keep you
feeling full for longer, which may be why people who eat more whole grains report
greater weight-loss success.
All meals are important, but breakfast is undoubtedly the
most important meal of the day. The best, heartiest breakfasts are ones that
will fill you up, keep you satisfied and stave off cravings later in the day. Make
sure you take in good proteins and calcium sources as well as starting your day
with a blood-sugar-stabilizing blend of nutrients will help you slim down
without sacrifice.
Step 5: ‘Skip high
calorie beverages’
Monitoring the intake of packed juices, Cold Drinks, sweetened
coffee and alcoholic beverages can be harmful if taken beyond a certain
quantity. You should consume of each of these beverages rarely and keep a check
on your sugar levels over the items you consume. You should also avoid
artificial sweeteners as they also do nothing good to your body. Natural fruit
and vegetable juices are best for your body and you should make a habit of
consuming them regularly.
Step 6: ‘Do not skip
a meal’
The biggest myth that surrounds all weightloss clinics is
about skipping your meals. Skipping meals will not make you lose weight faster.
Com what may you should have proper meals every day. Going long periods of time
without food does double-duty harm on our healthy-eating efforts by both
slowing down your metabolism, and priming you for another binge later in the
day. Make a healthy habit of eating three meals and two snacks every day, and
don't wait longer than 3 to 4 hours without eating.
Step 7: ‘Eat your
water’
Drinking plenty of water is very necessary for being healthy.
Drink water a half hour before meals. Drinking water, a half hour before meals
helps increase weight loss. Moreover, consumption of high-water content foods
such as cucumbers, tomatoes, watermelon, grapes, pineapple and cranberries help
you stay full due to their higher fiber, and high water content.
Step 8: ‘Intake more
vitamins and minerals’
Mineral such as Potassium, magnesium and calcium can help
reduce weight. Foods that are rich in minerals such as leafy greens, oranges,
sweet potatoes, carrots, tomatoes, and cauliflower. Low-fat dairy, plus nuts
and seeds can also help give you a bloat-busting boost, and have been linked to
a whole host of additional health benefits, such as lowering blood pressure,
controlling blood sugar, and reducing risk of chronic disease overall.
Step 9: ‘Take
adequate sleep’
It is an unknown but proven fact that sleep deprivation may
increase your weight and not just that but that habit makes us susceptible to
late night food habits which are unhealthy too. Lack of sleep in the night can
slow down your metabolism. Plus, when you're awake for longer, you're naturally
more likely to feel hungrier.
Step 10: ‘Take a
walk’
Exercising at any time is good for you. But evening activity
may be particularly beneficial because many people's metabolism slows down
toward the end of the day. Thirty minutes of aerobic activity before dinner
increases your metabolic rate and may keep it elevated for another two or three
hours, even after you've stopped moving. This helps you digest your food better
and exhibit a better weightloss.
Step 11: ‘Don’t
stress yourself’
Too much restricted diets makes the whole process more
difficult, stressful, and downright impossible to lose weight. So rather than
beating yourself up for eating foods you think you shouldn't, let it go.
Treating yourself with something that feels indulgent to you — can help you
stay on track for the long-haul, so allow yourself to eat, breathe and Food should
be joyful, not agonizing
Step 12: ‘Ignore the
gimmicks’
At any given time, there are dozens of weight-loss hypes in
the marketplace that claim to have the ability to take off 10 kilos in 10 days,
or whatever. Desperation can tempt us to try anything — from "clean
eating" to cutting out food groups entirely. Keep in mind that such
gimmicks are harmful over a long time and should seriously be not pursued. A
healthy and meaningful way to lose your weight is the best way to do it.
Wightloss is a constructive process and should be looked
towards as an important task but should be handled with care and nurture. For
further insights, help and guidance on weightloss programs visit Dr. Kartik’s Slimming Clinic.
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