Updated: 10-12-2023
Author : Dietitian: Trupthi Mohit Vyas (Weight Loss Expert)
Weight loss and sustaining an ideal body weight are very important to lead and enjoy a long and healthy life.
However, due to fast, stressful, and hectic lifestyles, many are not able to follow regular meal timings and a healthy lifestyle due to this, being overweight and obese sets in and it further leads to other problems like Blood Pressure, Diabetes, kidney problems, liver problems, heart problems, and so on.
Hence, here our senior weight loss dietitians come up with some simple and effective weight loss tips to follow, which will not only fit into your hectic schedule to be followed easily but will also help you sustain your Ideal body weight and good health.
With no more late! come along with me in this weight loss journey and be part of our healthcare family!
If you are serious about your weight loss then this will helps you lot and you get an clear idea about your weight loss , read every tip and ask your questions.We give anwsers to your doubts.
27 Secrets: How to lose weight fast naturally and permanently
These weight loss tactics have been scientifically proven and verified by renewed researchers and scientists around the globe.
1. Expose yourself to morning sunlight:
Researchers from Northwest University found people with more exposure to the early morning sunlight have many weight loss benefits compared to ordinary people.
How?
As per the researchers from Northwest University and the University of Alberta in Canada, the body stores fats in subcutaneous white adipose tissues (scWAT) beneath the skin in the form of calories.
- When exposed to the sun, scWAT cells shrink under the influence of its blue light which helps in fat loss and weight loss. Besides, it also provides a good amount of Vitamin D, which aids in calcium absorption and helps build strong bones.
- Vitamin D we get it from 10 these natural ways includig sun light
2. Perfect time to order your coffee:
Adding a cup of coffee, especially black coffee to your daily routine adds up to a 16% metabolic rate to your life.
How?
Coffee is filled with caffeine and all over the world, it is consumed in various types like psychoactive substances and also included in a variety of fat-burning foods to lose weight. Coffee metabolizes fat tissues and burns fat.
Other than coffee you have a good option to drink Green Tea for your Overall Health and Weight Loss. You must know the facts and how to drink green tea for weight loss
3. Choose the right water bottles:
More water will lead to a more healthy life. But, drinking water from cheap plastics will lead to an increase in BPA which results in obesity among adults. Use BPA-free bottles to stay healthy.
How?
Water increases the calories amount you burn known as “resting energy expenditure” which helps in weight loss. Drinking 2 liters of water daily will show results faster than other sources.
Refilling cheap plastic bottles with water and consuming it increases BPA consumption which leads to obesity.
4. Detoxify your body early morning:
The Journal of Clinical Biochemistry conducted a study on mice, mice that drank lemon water were more likely to gain less weight compared to normal ones.
Have a glass of warm water with lime Or A bowl full of whole seasonal fruits every morning. It will help your body to remove all the toxins and cleanse it completely, which in turn, boosts weight loss.
How?
Lemon, a citrus fruit rich in Vitamin C, increases body metabolism rate when consumed on an empty stomach mixed in warm water.
Lemon water increases the digetion power and it has ultimate secrets
5. Time to go for whole grains:
Choose more whole-grain-contained foods like bread. This fills your stomach with rich components even when eaten in small portions.
How?
Whole grains decrease calories, fill the stomach hunger faster, and increase metabolism, and all these factors affect weight loss
6. Swap sweet sauces for the hot sauce:
According to the American Journal of Clinical Nutrition, hot pepper sauce adds fewer calories spicing up your food and boosting weight loss.
How?
Capsaicin is the component present in the peppers which are used to make the hot sauce. This burns energy by raising the heat which effectively cuts more calories and burns fat.
7. Limit salt and sugar intake:
Excess salt intake leads to water retention which leads to altered body composition, and pH balance and leads to a gain in weight. Whereas, excess intake of refined sugars increases the calorie count, raises blood sugar levels, and body fat levels, and leads to weight gain.
Limiting salt and sugar intake helps maintain body fluid and pH levels maintain blood sugar levels in control and help sustain ideal weight.
How?
Salt regulates the body's fluids and our body needs enough amount of salt for proper functionality. If you limit the salt intake the body fluids will train your brain to the normal function of the body and decrease the fluid or water content in the body which further reduces weight.
{ Also Read: Vegetarian Diet Chart for Weight Loss in 7 Days }
8. Stop ready-made protein shakes:
The ready-made protein shakes, but might not help in the fastest way to lose weight. Instead, go for plant powders that are natural, healthy, and help you in weight-loss goals.
How?
These ready-made protein shakes have various side effects and many claim that they destroy internal body organs when consumed too much. Hence, more than the real benefits one has a significant chance of facing a variety of major and minor health issues.
9. De-stress yourself:
Unnecessary stress due to various reasons in this hectic life is increasing weight among many people. Stay cool and peaceful to avoid stress and maintain a healthy weight. By various exercises like laughing out loud, yoga, meditation, workouts, and so on.
How?
Stress increases the burden on your brain and many people end up in excess eating. Stress eating is an emotional eating type that results in a rapid increase in excess calories. Stress also produces the hormone cortisol which promotes body fat and makes it difficult to weight loss.
10. Early to bed:
You all learned about Early to Bed early to Rise proverb. Just follow it in your real life to be away from various health problems including being overweight. As per a recent study held in the UK, people going to bed early have less weight consumption than late night sleep.
How?
Sleep prevents insulin resistance, fights cravings, and helps in taking low-calorie foods at night. Poor sleep increases appetite, increases Body mass index (BMI), and decreases the metabolism rate and resulting in obesity or overweight.
11. Have enough sleep:
An average healthy person should sleep for at least 7-8 hours a day to help the body function well. Constant Lack of sleep alters the body’s metabolism, temperature, heart rate, hormonal levels, etc. which can lead to obesity and other health problems. Hence, always have enough sleep as rest is equally important to stay healthy and fit.
12. Limit your alcohol:
Limit your Alcohol consumption to one glass per day. Excess drinking not only leads to an increase in weight but also destroys your internal functionality.
How?
According to the Foundation for Alcohol Research and Education (FARE), drinking alcohol stops fat burn, higher the kilojoules, hunger levels are increased, and also calorie intake is doubled which all leads to overweight and obesity.
13. Eat with no music:
Having your meals with any form of music or TV will increase your appetite and you end up eating more than usual. This further leads to weight gain without realizing the reason.
How?
Music raises hunger and many people eat more than actually, they could as the concentration distracts which further leads to weight gain, and cannot determine the real reasons.
14. Choose your foods wisely:
Taking more amount of junk food or ready-made food will increase Bad Cholesterol in your body and increase your weight rapidly.
How?
Foods have health benefits and affect your body in good and bad ways. Choosing foods wisely will not only help in weight loss but improve body functionality, increase metabolism, and control weight, and have infinite reasons. Always opt for healthy, fresh, organic, and natural foods.
15. Have healthy snacks:
If you want to have a healthy life, keep your snacks natural, healthy, and fresh. A journal from the American Heart Association says that half a cup of Almonds every day will reduce belly and leg fat.
How?
Instead of choosing an oily, deep-fried, saturated, packed snack, get yourself loaded with fresh snacks like sprouts, salads, dry fruits, etc. which helps in weight loss.
16. Add-up vitamins and proteins:
Choose foods containing full of vitamins, proteins, minerals, calcium, and other necessary components to avoid bad cholesterol formation in your body.
How?
Vitamins, proteins, and other essential components and nutrients will boost metabolism, reduce appetite, and regulate hormones for weight loss.
17. Have small frequent meals:
Eating small frequent meals every 2-3 hours in a day is very important as it boosts metabolism, prevents overeating and hence, excess calorie storage in the body (in the form of fats), and improves Digestion.
This should include 3 main meals (Breakfast, Lunch, and Dinner) and 3 small in-between snack meals which should mainly be composed of fruits, low-calorie healthy snacks, salads, and so on.
This will boost one's weight loss without starving and nourish the body with nutrients.
18. The habit of exercises:
To meet daily needs and work pressure one must be active all day. Being overweight leads to obesity and makes you dull and lazy throughout the day. Start your day with aweful weight loss exercises, yoga, meditation, and other body activities to maintain your body weight.
How?
Any sort of exercise or yoga or another form of workout burns your fat, excess calories, and body energy and helps in weight reduction. If these are followed every day without any gap then the results can be observed easily.
19. Avoid alcohol and smoking:
Alcohol is difficult to digest and is high in calories. Alcohol consumption over a period of time affects the liver and hence, affects various metabolic processes which can lead to obesity and related health problems.
On the other hand, smoking a cigarette leads to nicotine intake, which affects the lungs very badly in the long run. It affects its oxygen-carrying capacity which alters metabolic processes, leading to obesity and various other health hazards like obesity, cancer, and so on. So avoid Smoking and drinking to sustain good health.
Smoking has numerous worst effects on your body and it not only destroys the internal organs but also gives you death if it is a habit for several years. Smoking has high content of nicotine which increases the weight by releasing the free radicals into the body.
20. Keep away from added sugars:
Added sugars in any foods or juices will destroy the real benefits of those foods. Minimize the sugar quantity in your diet to be at normal weight.
How?
Sugar intake in excess will increase the calories in the body, fructose in sugar causes insulin resistance and may make a few people addicted to sugar which results in weight gain.
21. Note your refined carbs limit:
Intake of refined carbs will increase overeating and other diseases due to the removal of needed nutrients and other fibers in the process of refinement.
How?
Reined carbs cause excess calories to energy expenditure. By consuming refined carbs, the quantity of food is gradually increased due to the high appetite. Hence, you end up with weight gain.
22. Consume probiotics:
Probiotics are live bacteria with numerous health benefits. As per the research held in various universities in the USA people with overweight or obese resulted in weight control after consuming probiotics over a period of time as per the Doctor’s guidance.
How?
Probiotics are live bacteria sources that are composed of good microbes which provide good microflora to the intestine along with vitamin B, K, etc. improve digestion and metabolism, and aid in weight loss. Hence, do include probiotic sources in your meals daily.
23. Have whole foods:
Choose whole grains, sprouts, lentils, nuts, Whole Fruits, and vegetables over processed foods and juices. Whole grains, fruits, and vegetables will help to nourish your body with vital nutrients and provide enough fiber and satiety which will promote weight loss.
Avoid refined foods (Refined carbs like maida, cakes, confectionaries, fried foods, and so on).
24. Limit fat intake:
To sustain the right body composition, the body needs only 15-20% of fats. So limit fat intake as it is not only a high-calorie food that not only hinders weight loss but also gets stored in the form of stubborn fats that are difficult to burn out in the long run.
{ Also Read: North Indian 1200 Calorie Diet Plan For Weight Loss }
25. Avoid protein supplements:
Readymade Protein supplements do not support weight loss and it may also lead to some side effects. Prefer natural protein sources instead as they come with other vitamins, minerals, and fiber which can nourish our body better and aid in weight loss.
26. Enough fluid intake:
Water forms a major percentage of our body, hence, consuming at least 2-3 liters of water per day for an average healthy person is crucial to maintaining the right body composition and ideal body weight, and sustaining the right metabolism and hormonal levels.
27. Exercise daily:
Exercise and Yoga or power yoga play a very important role in weight loss and body fitness. Cardio / brisk walking followed by planks, push-ups, crunches, or squats is the best combination to lose weight faster and sustain it.
Besides, combining yoga asana and breathing exercises with the right diet also works wonders. So exercise regularly as fitness plays a very crucial role in both young and old people. Investing a good amount of time in exercise today will definitely give you a fitter and more independent tomorrow.
Ultimate Benefits With Above Weight Loss Tips
Above tips are not useful for weightloss journey , same time you can improve your overall health.
- De-stress and detoxify
- Cleanse your body
- Achieve healthy weight loss
- Burnout fat stores
- Boost metabolism and modify internal functions
- Maintain good hormonal levels
- Improve the body’s nutritional status
- Improves body fitness and bone health
- Control diabetes
- Improve heart health
- Remove LDL (bad) cholesterol
- Increases HDL (good) cholesterol
- Increase and improve blood circulation
- Lowers high blood pressure and others
10 Most Common Mistakes in Weight Loss You Must Avoid Today
1. Skipping Breakfast: Breakfast is often touted as the most important meal of the day for a reason. Skipping it can lead to overeating later in the day and slow down your metabolism.
2. Overlooking Liquid Calories: Sodas, sugary coffee drinks, and even some fruit juices can be loaded with empty calories. Better weight loss options are infused water, herbal tea, or unsweetened beverages instead.
3. Not Staying Hydrated: Dehydration can often be mistaken for hunger, leading to unnecessary snacking. Make sure to drink enough water throughout the day.
4. Ignoring Mindful Eating: Eating in front of the TV or computer can lead to mindless overeating. Start with gradual Mindful eating by savouring each bite and paying attention to your body's hunger cues.
5. Overemphasis on the Scale: While the scale can be a useful tool, it's not the only measure of progress. Changes in body composition, energy levels, and how your clothes fit are equally important indicators.
6. Excluding Food Groups: Eliminating entire food groups, such as carbs or fats, can deprive your body of essential nutrients. A balanced diet that includes a variety of foods should be focused.
7. Setting Unrealistic Timelines: Rapid weight loss may not be sustainable and can harm your health. Aim for a gradual and steady approach to achieve lasting results that is fat loss should be prioritized.
8. Not Planning Meals: Without a meal plan, it's easy to make unhealthy food choices when you're hungry and in a hurry. Prepare nutritious meals in advance to stay on track.
9. Lack of Social Support: Weight loss is often more successful when you have a support system. Share your goals with friends or family who can provide encouragement and accountability.
10. Giving in to Discouragement: Plateaus and setbacks are normal in any weight loss journey. Don't let them discourage you. Consider them as learning experiences and keep pushing forward. Be easy on yourself.
Weight Loss Tips Exercises
Exercise burns the calories select a suitable exercise based on your health, body type and other factors.
Before starting exercise for weight loss you must consult a physiotherapist or healthexeprt, they suggest you which one suitable. here are some of the effective exercises for weight loss.
- High-intensity interval training (HIIT)
- Running:
- Swimming:
- Strength training:
- Walking:
- Skipping
- Jogging
- Cardio exercises
- Dance
- Yoga
How many calories to intake each day?
As per the dietary guidelines, a minimum of 45-60% of calories per day should be consumed by everyone. For every 2000-calorie diet, there should be 225 to 325 grams of carbs on the food menu.
To lose weight much faster around 150-200 grams of carb should be limited throughout the day. This raises HDL cholesterol and decreases LDL cholesterol in the body.
The carbs limit can be decided by you depending on various health factors and your present weight from 50 grams to 200 grams each day. Hence our fastest way to lose weight diet is filled with low-carb foods which decrease weight rapidly.
Sample Weight Loss Meal Plan For Your Day :
There should be a minimum of 2 2-hour gap between every meal you take. Do not overeat when you are in a diet or you want to lose weight.
Immediate Morning:
Start with detox drinks: 7:00 AM to 7:30 AM
Morning Breakfast:
Choose low-calorie foods: 8:00 AM to 9:00 AM
Mid-Morning Snacks:
Healthy snacks are a must: 10:30 AM to 11:30 AM
Lunch:
The meal is filled with more veggies and soups: 12:30 PM to 2:00 PM
Evening Snacks:
A cup of tea with organic starters: 5:00 PM to 6:30 PM
Dinner:
Small meals with more wheat foods: 8:00 PM to 9:30 PM
Weight Loss Tips at Home
- Intake of junk foods.
- Irregular eating habits
- Consuming too many liquid foods
- Taking stress
- Following a crash diet or starving
- Copying and following others' diet and lifestyle (Society or social media) without understanding your body type.
- Making too many changes at once in your eating habits for a short period and then switching back to normal
- Do walking 40 min to 60 minutes a day
- Do exercise atleast 30 minutes .
- Don't sit more than 20 minutes , do small walk after sitting 20 minutes
- Use stairs instead of lift at your home or office
- Don't prefer Tea or Coffee.Prefer Green Tea or herbal teas for eight loss and strength
- Change your eating style. Follow Healthy Eating Habits strictly .
- Taking medications and supplements for weight loss to get instant results.
How does fasting help in weight loss?
Fasting is an old-age practice usually performed during various religious events. It has infinite unproven benefits like flushing out the poisons from the body, cleansing your body, and purging approximately 30 pounds a day.
Many people misunderstand Fasting as starving yourself. But, it is a wrong conception. Fasting’s like intermittently fasting not only helps in weight loss but also cleanses body deeply. This process makes you eat in few calories with limited foods.
Is starving necessary for weight loss?
No, this is totally a myth. Starving yourself will reverse your health condition and worsen the health consequences.
If you have any special medical conditions consult your Doctor before following any sort of weight loss diet. Get proper guidance from them with a list of Do’s and Don’ts during a weight loss diet period.
By reducing the carbs and food choices with limited meal quantity you can easily reduce your weight. Follow our fastest way to lose weight plans and tips to drastically reduce your weight.
{ Also Read: Foods to Avoid During Weight Loss Program }
How Dietitian Can Help To Loss Weight ?
Dietitians and Nutrionists are very skilled in their field they know which diet chat or diet plan suitable to you based your body.
they collect indepth information from you and write a effective diet plan .
An effective weight loss diet plan will save your money and valuable time. so can see quick and positive results with less time.
www.plus100Years.com provides customized online diet plans from the expert dietitian’s that offers the personalized weight loss diet plans after a thorough review on the person’s health condition and medical status.
Benefits of online diet plans for immediate weight loss:
Our online diet plans have their own incomparable benefits to all age groups and genders for various health issues and other aspects including weight loss. A few of the benefits are:
- No more waiting for the dietitian appointment
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Get an online appointment and counseling with " Weight Loss Dititaian " WhatsApp : 9398601060
Bottom Line
Weight loss is a journey you can reach your destination with a proper diet and other related activities related to weight loss, These weight loss tips are useful and easy to implement .
Feel Free to speak with our experts about your doubts about the fastest way to lose weight :
WhatsApp:+91 9398601060
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