a. Eliminate sugary drinks and diets from your daily routine:
Sugary drinks are soda, energy drinks, fruit juices, calorie containing drinks, etc. Sugary diets are cakes, creams, donuts, chocolates, canned fruit, ice-cream, etc. These sugary products contain calories which is the factor to increase the weight. After reducing the sugar from your diet, you automatically tend to eat less food. These sugary products are the fattening agent which induce weight gain. So, avoid sugary product from your daily routine. It will surely help you maintain your proper weight.
Sugary drinks are soda, energy drinks, fruit juices, calorie containing drinks, etc. Sugary diets are cakes, creams, donuts, chocolates, canned fruit, ice-cream, etc. These sugary products contain calories which is the factor to increase the weight. After reducing the sugar from your diet, you automatically tend to eat less food. These sugary products are the fattening agent which induce weight gain. So, avoid sugary product from your daily routine. It will surely help you maintain your proper weight.
b. Eat fruits and vegetables:
As fruits and vegetables are low in calories and fat and high in vitamins and minerals. It will surely full your stomach but it won’t let you increase the weight. To get the best benefit, eat either raw or steamed vegetables with some herbs, spices and olive oil for enhancing flavor. Vegetables cooked with more spices is not so fruitful to lose weight so, go with the raw or steamed. Fruits like strawberries, blackberries, grapefruits, avocado, watermelon, raspberries have low sugar content and pleasantly satisfy your taste buds. Fruits like mangoes, cherries, pomegranate, oranges, apples, pears have high content of sugar. In order to lose weight, you better not have them in high quantity.
c. Intermittent fasting:
One of the convenient way to lose weight is intermittent fasting. There are different ways one can do intermittent fasting. Some are fasting for 12 hours a day, fasting for 16 hours a day, fasting for 2 days a week, alternate day fasting, fasting for 24 hours once a week, etc. In intermittent fasting you eat all the food you want for shorter period of time. When your fasting start, you can not eat food. You only can drink water, tea/coffee without sugar, drink hot lemon and drinks free in calories. During intermittent fasting, insulin decreases in our body and our body start using the stored fat i.e. fat burning process occurs. While you are in intermittent fasting, you get less time to eat and you get less time to eat more calories which automatically loses your weight.
d. Drink plenty of water:
Drinking around 500 ml (or more) water before having meal fill your stomach and free up less space for meal. It prevents from overeating also. It increases the metabolism and helps improve the fat burning rate. Drink water instead of calorie containing drinks. It helps remove waste from your body as urine or feces.
e. Get proper sleep every night:
You follow all the diet plans and exercise regularly for weight loss. But, if those are not maintaining your body size and weight, remember either you are sleeping well or not. If you are not sleeping well, then it is one of the main cause for weight gain (not losing your weight). You require proper sleep every night for the weight loss. You need more than 7 hours per night of sleep everyday. Having improper sleep tends to increase the cravings for food that are high in calories, fat and carbohydrates and ultimately increases the weight. Not having a proper sleep decreases metabolism, increases the calories to be stored as fat, induce appetite, increases the cravings for food, etc. which are the factors for the weight gain. So, have proper good night sleep if you really want the weight loss.
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Article by: Pharmacist Nisha Joshi