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How to Reduce Weight ? | Weight Loss Tips

Today’s Modern world is full of ease and facilities. Having said that, It made our lives effortless. Ultimately less physical activities contributed towards Obesity and Heart problems. So now these problems are aggravating bad health and inducing the society to change the life style. This comes only when somebody is really conscious to avoid these problems proactively. So how to reduce weight ? Here are some weight loss tips which may help you to losing your weight significantly.

Weight Loss Tips

Is it enough for you to know How to Reduce Weight ? -weight Reducers ? What about those Weight Gainers ? You must know both Weight Reducers and Weight Gainers. Here are Do’s and Don’ts :

8 Weight Reducers – Do’s

Best Weight Loss Tips :

1- Eating Fresh Vegetables

Eating Fresh Vegetables: How to Reduce Weight
Eating Fresh Vegetables

You can eat Fresh Vegetables to keep you healthy. Vegetables are less in Carbohydrates and Lipids while rich in Proteins, Fibers, Vitamins and Minerals. Fried vegetables have little bit higher calories while steamed vegetables have lesser calories. So for reducing your weight you can eat vegetables in either way depending upon your physical activities. If have great physical activities then go for fried vegetables and if you have little physical activities then go for steamed vegetables.

2- Taking Fibers

Taking Fibers: How to Reduce Weight
Taking Fibers

Fibers are good weight reducers. They keeps your heart healthy, lowering blood cholesterol and maintaining blood pressure normal. They are also beneficial for GIT (Gastro-Intestinal Tract), maintain both constipation and diarrhea. Mostly Fibers are found in Plants. Some specialized Fibers are available in market, like Ispaghula Husk. You can take Ispaghola Husk or eat fiber rich foods like Wheat seed’s outer layer.

3- Eating Protein Rich Food

Eating Protein Rich Food: How to Reduce Weight
Eating Protein Rich Food

You need Proteins to build genuine body mass while in case of Fat tissues (Adipose Tissues- Reservoir for energy in starvation), body looks like obese and unshaped. So Protein rich foods are good for weight loss because they don’t increase your fats.

4- Taking Green Tea and Coffee

Taking Green Tea and Coffee: How to Reduce Weight
Taking Green Tea and Coffee

Green Tea and Coffee are magical weight reducers if used regularly. They have tendency to excrete waste materials from body through kidney. Caffeine is Uricosuric Agent (Increases excretion of Uric Acid in Urine), so it does not allow to accumulate Lipid’s Byproducts in arteries and cells ultimately reducing weight.

5- Drinking Fresh Juices (Low Sugar Fruits)

Drinking Fresh Juices (Low Sugar Fruits): How to Reduce Weight
Drinking Fresh Juices (Low Sugar Fruits)

Reducing weight doesn’t mean, don’t eat fruits. If you don’t eat fruits and drink fresh juices, you will be deprived of essential vitamins and minerals. You can eat fruits and dink Fresh Juices but only those which are low in sugar. Fruits and Fresh Juices will fulfill your need of important vitamins and minerals. They will keep your skin fresh and boost the metabolic processes.

  1. Watermelon contains 7.55 g of carbohydrates per 100 g.
  2. Berries (-Raspberries 5.44 g of carbohydrates per 100 g, -Strawberries 7.68 g of carbohydrates per 100 g, -Blackberries 9.61 g of carbohydrates per 100 g).
  3. Cantaloupe contains 8.16 g of carbohydrates per 100 g.
  4. Avocados contains 8.53 g of carbohydrates per 100 g.
  5. Honeydew contains 9.09 g of carbohydrates per 100 g.
  6. Peaches contains 9.54 g of carbohydrates per 100 g. 1

6- Doing Some Physical Activity

Doing Some Physical Activity: How to Reduce Weight
Doing Some Physical Activity

It is very essential to burn extra calories. So Must Do some sort of physical activity. It may be Swimming, Gym, Jogging, any Game (Like Football, Hockey, Cricket and so on -Not on computer 🙂 -Do some Physical Games). Doing so will keep you look smart, not allowing you to be obese.

7- Sunbathing

Sunbathing: How to Reduce Weight
Sunbathing

It is an important aspect usually not known to reduce weight. It is generally known to produce vitamin D through sunlight. While in fact the production of vitamin D is actually is a metabolic process -conversion of belly’s fats into Vitamin D. Routine exposure to sunlight 30 minutes to 45 minutes on daily basis completes your demand of vitamin D as well as burning fats in your belly.

8- Taking Good Sleep

Taking Good Sleep: How to Reduce Weight
Taking Good Sleep

Taking good sleep means an Optimum Sleep not sleeping too much. Optimum Sleeping Time Ranges for different age brackets are:

  • Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)
  • Younger adults (18-25): Sleep range is 7-9 hours (new age category)
  • Adults (26-64): Sleep range did not change and remains 7-9 hours
  • Older adults (65+): Sleep range is 7-8 hours (new age category) 2

Optimum sleep is necessary to keep your weight normal because it involves hormonal changes when you disturb your sleep cycle or sleep too less than required. Studies also have found that the less people sleep, the more likely they are to be overweight or obese. This is partly because hormones that are released during sleep control appetite and the body’s use of energy. 3

7 Weight Gainers – Don’ts

Best Weight Loss Tips :

1- Taking High Sugars (Carbohydrates)

Taking High Sugars (Carbohydrates)
Taking High Sugars (Carbohydrates)

Sugars (Carbohydrates) are source of energy. But high intake of sugars vs less physical activity causes obesity because extra glucose molecules are converted into Glycogen (process is called “Glycogenesis”) in the presence of Insulin. Less burning of calories means accumulation of this Polysaccharide molecule in muscles and liver. Unused Glycogen can ultimately be converted into fatty acids and fats which causes obesity.

So take sugar as per need and your physical activity. If you don’t do any physical activity limit intake of sugar foods otherwise you will be sooner or later obese. While if you do hard physical work, then don’t stop taking sugars otherwise you will feel weakness, take calculated sugars as per your activity demands.

2- Eating High Fats (Lipids)

Eating High Fats (Lipids)
Eating High Fats (Lipids)

Most of overweight population love to eat Foods that are deep fried in cooking oils. So if you are one of those, reduce your frequency and amount of intake of fats slowly slowly until you make it optimize with your body’s daily need. It is very difficult to avoid this habit but you can make it by searching taste in steamed foods rather fried foods.

3- Drinking Carbonated Drinks

Drinking Carbonated Drinks
Drinking Carbonated Drinks

Carbonated drinks are widely used in world. Revenue in the Soft Drinks segment amounts to US$707,719m in 2019. The market is expected to grow annually by 4.2% (CAGR 2019-2023). In global comparison, most revenue is generated in United States (US$245,436m in 2019). 4

Can you imagine ? Just 1 Bottle 16 fl oz (491g) contains 52g sugar. According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are: Men: 150 calories per day (37.5 grams or 9 teaspoons) Women: 100 calories per day (25 grams or 6 teaspoons).

If a person drinks one bottle of carbonated drink, he/she definitely takes approximately twice the amount of sugar needed per day. Guess how many bottles in a week and month ? where is going the extra sugar ?

Definitely if you want to reduce your weight then terminate the use of carbonated drinks.

4- Suffering from Depression

Suffering from Depression
Suffering from Depression

Unexpectedly Depression is one of the reasons of obesity in some cases. Studies show that some people eat more than usual when they are bored, angry, upset, or stressed. So avoid this problem to remain healthy in all the way and enjoy your life.

5- Over Eating

Over Eating
Over Eating

Some people are fond of eating delicious foods all the time. They live because of eating their favorite foods. Those people usually becomes obese because of continuous over eating. So if you want to reduce your weight, don’t do overeating.

6- Taking Certain Medicine

Taking Certain Medicine
Taking Certain Medicine

Certain medicine like corticosteroids, antidepressants, and anti-seizure medicine increases body weight. You can’t avoid taking these medication but you must know these medicine. So that you can alternatively reduce your body weight.

7- Having Lazy Life Style

Having Lazy Life Style
Having Lazy Life Style

Lazy Life Style is now big problem for our modern society. It causes less burning of calories and ultimately accumulation of extra calories in the form of Adipose Tissues which turns into obesity. So avoid this lazy life style and do some physical work.


References:

1- USDA Food Composition Databases, United States Department of Agriculture: https://ndb.nal.usda.gov/ndb/search/list

2- National Sleep Foundation Recommends New Sleep Times: https://www.sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times

3- National Heart, Lung, and Blood Institute. (2012). What causes overweight and obesity? Retrieved August 8, 2012, from https://www.nhlbi.nih.gov/health-topics/overweight-and-obesity

4- Soft Drinks Worldwide, Statista: https://www.statista.com/outlook/20020000/100/soft-drinks/worldwide


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Dilshad Zaman

Dilshad Zaman is professionally qualified Doctor of Pharmacy and Master in Business Administration. He loves to write articles on various topics including health, life style, business, news, and technology. Dilshad Zaman is editor and publisher of https://dizwa.com

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