Diet plan weight loss Indian,
Learn the home remedy to reduce obesity
1. look your kichen
You must be wondering why? To reduce obesity, first of all you need to pay attention to the kitchen. Replace junk food in your kitchen and in the fridge with a healthy diet first. However, it is not as easy as it looks, but is not impossible. Replace everything like chips, chocolate, cold drinks with a healthy diet like green vegetables, juices and fruits. A healthy diet plays an important role in fat loss.
2. Fenugreek water in the morning
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You may have heard the mixture of honey and lemon in hot water many times in the solution to reduce fat. But there is no need to drink it everyday, you can also take it with fenugreek water. For this, soak two spoons of fenugreek seeds in a cup of water overnight. Then in the morning separate the fenugreek seeds and drink water.
Fenugreek seeds promote metabolism and keep you active throughout the day. While water helps to flush out the toxins from your body (1). Not only this, fenugreek has anti-obese properties (2). Talking about Ayurvedic remedy to reduce fat, do not forget the fenugreek rash.
3. Green Tea
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There is no doubt that the benefits of green tea are many. One of the advantages is weight loss. Talking about ways to reduce obesity, green tea is an easy remedy (3). Sometimes, obesity also causes many health problems, including heart disease. In this case, EGCG (an antioxidant) present in green tea can protect against diseases. In addition, the caffeine and catechin present in it can work to increase energy in the body.
4. Balanced diet
People tend to eat less when they are thin. Always eat a balanced diet, not more or less. Include protein, healthy fat, green vegetables, fruits in your diet. Do not eat too much at once, try eating in small plates. If possible, make a diet chart from a nutritionist and choose catering based on it. If you want to lose weight fast, take special care of your diet, but it is not that you have to stop eating, just you have to eat a balanced diet (7). Always remember that food matters a lot in the way of weight loss.
5. Chew slowly and eat
You may have heard many elders saying that food should be chewed rather than in a hurry. Nowadays people do not chew properly while eating food in a hurry. Many times people start drinking water along with food, which is not right. One of the easiest ways to lose weight is by chewing the food slowly. Not chewing food properly does not only cause stomach problems but can also increase weight. So chew food slowly and eat it slowly. This will not only improve digestion power but will also reduce the risk of weight gain (8).
6. Fruits, vegetables and cereal intake
Include healthy diet such as fruits, vegetables and grains. This will not only keep you healthy but also reduce the risk of diseases and your weight will also be balanced. For weight loss, 1,200–1,500 calories per day is sufficient for women, while for women and men exercising, 1,500–1,800 calories is sufficient (9).
7. Protein with food
You may be surprised to know that protein is also included in the way to reduce obesity. Keep in mind, you must include a protein-rich diet in your three meals. You can avoid the risk of obesity by eating protein rich foods (10). Include beans, eggs, fish, lentils, eggs, as they are good sources of protein, apart from this you can also consume yogurt. However, consume a limited amount of protein (11).
8. One Day Cheat Day
During the home remedy to reduce obesity, take one day of the week for yourself. Now, after so much hard work, it is the turn of a day to please yourself. Keep it one day of the week on the day you eat something you like but in a limited amount. It is not wrong to give yourself one day after following such a strict diet for a week. This is a gift from yourself. Many times, even after so much hard work, people think ten times before eating their favorite things even on the day of cheat day, because now they get the habit of healthy diet and somewhere they also like it.
9. Stay away from packaged or soda beverages
Stay away from soft drinks or soda-containing beverages as much as possible. Many people look at the calories in the pack or raise their hands towards a diet drink and think that it is less harmful but it is not so. There is no proof that the quantity of material written in the box will be correct. In addition, soft drinks or sodic beverages have high sugar content, which increases the risk of weight gain. Talking about ways to reduce fat, it also includes not consuming soda-containing beverages. So stay away from pack and sodic beverages as much as possible (12). If possible, choose coconut water or fresh fruit juice (13).
10. Do not over cook food
If you are eating green vegetables or other nutritious foods. But if you are still not feeling that energy or are upset with the increasing weight, then once you pay attention to your response to cooking. Somewhere you are not cooking the food excessively, if you do this then the nutrient present in the food is deficient (14). So do not cook food excessively, eatInclude salad in food.
11. Dinner before 7:30 in the evening
Talking about how to reduce obesity, it also includes eating time. Have dinner before 7:30 in the evening, many people may be surprised to read this, but it is true. You should have dinner at least two hours before bedtime so that you have time to digest your food. By doing this, your digestive power not only improves, but also can prevent the problem of obesity. You can consume herbal tea after eating. Although this topic still needs solid proof, but adopting this habit will not affect your health.
12. Focus on eating
You may have heard many elders say that while eating, one should not pay attention to TV or talk on the phone. Even though different people will have different perceptions. But one of the reasons for this is that when you do some other work while eating food, your attention gets diverted from the quantity of food and food. In such a situation, people often eat more or less and they do not even know. So when you eat food, pay full attention to it and chew it well.
13. Keep yourself hydrate
You must have heard the saying that 'water is life' and it is also true. Water is very important to keep the body healthy and it is also effective in weight loss measures. Water will not only keep you hydrate, but if you drink water shortly before eating, it will also reduce your hunger so that you will not eat too much at once and in this way you can also avoid the problem of obesity (15).
14. Counting steps
How to reduce fat, the answer to this question is somewhere hidden in your footsteps. Presently, if you notice how much you walk throughout the day, then you might be thinking. On the other hand, with the arrival of computers, most people nowadays do it by sitting in a chair. Even if people go out, they resort to scooter, bike, auto or other car. In this case, it directly affects health. So it is better that you start walking and also keep in mind how many steps you are taking in a day.
Nowadays it has become very easy to count the steps, there have been such watches in the market, which keep track of your walk. There is no need to worry if you do not have a watch, make a routine of your walk. Set a regular time for a walk in the morning or evening. Go to the office, then use the stairs instead of the lift. With these small activities, you can reduce your obesity.
15. Laugh
You must have heard that song, 'Laughs and Laughs Cut Jay Raste'. Nowadays hardly anyone will be stressed. One reason for weight gain is stress, sometimes stress reduces appetite and increases the appetite of many people. Apart from this, there are also changes in hormones, which cause problems of weight gain and obesity. In this case, talking about reducing obesity, laughter may be included as a therapy, although more concrete evidence is needed for this (16), (17). Well, there is no evidence of this or not, but there is no harm by laughing but there is only benefit. So do not hold back in laughing and smiling.
16. Stay away from junk food
Before you ask yourself this question how to reduce obesity, also pay attention to your diet. Somebody's habitat has become a compulsion of someone. Junk food enhances the taste for a while but it also increases weight. They contain little to no nutrients, so stay away from them as much as possible as this may be the reason for your weight gain (18).
17. Complete sleep
Sleep is essential for any person, if it does not, then many diseases surround the body and obesity is one of them (19). Sleep can also be an effective remedy if it is talked about ways to reduce obesity. Many times, people are craving to eat due to lack of sleep and in this round, they eat and eat food in the middle of the night, which increases the risk of increasing obesity. Therefore it is very important to complete sleep (20).
18. Meditate
Meditation is also a remedy in the home remedy to reduce obesity. Stress is also an important cause of obesity, so if you forget and focus on everything for a while, it can help to get rid of weight gain problem to a great extent. So anytime or especially in the morning, take time out for yourself and meditate (21) (22).
19. Motivational Considerations
It is difficult to stay motivated to lose weight without dieting, especially when you are a foodie. Every day while doing the same diet, the mind can feel tired. In such a situation, listening to or reading Motivational things calms the mind and can reduce your stress. It can also prove to be helpful in weight loss. If the mind is calm, everything can be right and relaxed.
Diet plays an important role in reducing obesity, so in the later part of this article we will tell you about the importance of diet in weight loss.
Diet's role in weight loss - Diet for Weight Loss
Why is diet important to lose weight?
To reduce obesity, diet is very important, the effect of what you eat starts appearing on your body. Therefore, it is important that you eat food that is full of nutrients. Not only this, the nutritious food you are eating should also have a balanced amount, not that you are eating it too much. Therefore, include a healthy diet in your diet and consume it in balanced amounts.
Know Your Diet:
Every person is different from each other and their body also needs. Not only this, the reason for weight loss or increase of every person can also be different. In such a situation, choose your diet knowing that reason. If possible, consult a specialist and choose a diet. Someone may need more calcium, then someone needs vitamins and protein, in this case, doctors or experts will help you. The way to reduce obesity is largely related to your diet.
Breakfast is important:
Talking about home remedies to lose weight, breakfast can also be an important and effective way. Breakfast is the most important meal of the day. Many people do not give much importance to breakfast and due to lack of time, many times do not consider it necessary to have breakfast. But this is not right, in such a situation, the appetite increases till lunch, due to which they are attracted to their favorite thing and consume more. By doing this, hunger is eliminated, but the risk of obesity increases. Apart from this, lack of energy in the body leads to lack of energy and one may feel lethargic all day. So never skip breakfast and include a healthy diet in breakfast. Don't just skip breakfast, but don't skip any of the three essential miles throughout the day because dieting doesn't mean giving up one meal. Dieting means taking a healthy and balanced diet.
Know ahead the need for exercise to lose weight.
The role of exercise in reducing weight - Workout for Weight Loss
Talking about ways to lose weight, along with diet, exercise or yoga is also necessary. The right diet will also be more effective when you do some physical activities with it. If you don't like going to the gym, then there is nothing to think about. There are many people who do not go to the gym due to lack of time, which is normal.
However, instead you should find an excuse to exercise in your daily activities or in whatever you are interested in. If you like dancing, join a dance class or practice at home, like cycling, then go cycling in the morning or evening, run in the morning. If you have a dog, then on the pretext of that you walk in the morning and evening. Our main objective here is to take time to exercise at least one hour at any time throughout the day for any kind of easy exercise. This will not only reduce your calories but will also reduce your weight and you will also feel full (23).
Take care of your body with love, love yourself
If this question comes to your mind that how to reduce obesity, then before that you should focus on yourself and your habits. 'Love yourself and lose weight' Sometimes people get caught up in both these things. There is no need to lose or gain weight to love yourself. Here we want to tell you that if you love yourself or your body, then you must also take care of it. If you feel healthy and fit and agile, you do not need to lose or gain weight. But if you are feeling tired or unwell throughout the day for some reason, then you must pay attention to your body and weight. It is possible that your weight is less or more than required, in such a situation, you should be alert and start focusing on your body. Just as your body accepts the work done throughout your day, similarly you should take care of your body and take care of it.
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