Weight loss is a real necessity of majority population, especially when you’re stuck in a middle of pandemic, caged at your homes. Maintaining ideal body weight is really essential and contributes to a healthy and active life ahead.
Obesity and over-weight open up gates to a number of diseases and has negative effects on health. Obese individuals have lesser physical activities and are more prone to disorders like hypertensions and diabetes. Hence, if your body weight is higher than ideal body weight, controlling it at an early stage seems like a good idea.
There are thousands of ways that helps in reducing weight. However, below are some scientifically proven and most convenient methods for weight loss that requires no machines, just your will-power.
1. Cut back on Carbs:
Minimize or completely cut off glucose and sucrose or carbohydrates.
Glucose is the basic product required by the body for energy. When carbs are not consumed, your body naturally utilizes fats for energy purposes, Hence, promoting weight loss.
Also, avoid added sugars that are the most common ingredients of today’s world. Research shows that:
“Sugar consumption is strongly associated with an increased risk of obesity, as well as conditions including type 2 diabetes and heart diseases.”
2. Increased water intakes help in weight loss:
Water can do wonders and it’s not even astonishing. With its plenty other benefits, water also promotes weight loss to a very greater extent. Water is completely calories free and has no fats. In addition, it also boosts your metabolism by 20-30%, helping the body in burning a few calories.
Daily water intake should be 7-8 glasses. If you’re on a weight loss mission, try drinking it before meals, as it decreases desire of more calories intake.
3. Coffee and green-tea intake:
According to recent studies,
“Caffeine in coffee can boost metabolism by 3-11% and increase fat burning by up to 10-29%.
Coffee, especially Black is full of antioxidants and provides various health benefits, like weight loss.
DO NOT add sugar and other sweetened ingredients.
Green tea likewise is also rich in antioxidants like Catechins, enhancing fat burning and overcoming obesity.
4. High fibrous diet promotes weight loss
Eating soluble fibers is the quickest method of reducing belly fat, hence achieving weight loss.
Soluble fibers are mixed with our body’s water, converting into a gel like substance called glucomannan. Glucomannan slow down the digestion process, and you feel loaded for longer duration.
Also, fibrous diet has zero calories and does not add to body fat.
Soluble fibers include: citrus fruits, apples, barley, grains, rice bran, oats and dried beans etc.
5. Exercise daily
Exercising does not necessarily require gym, weight lifting and machines. Cycling, jogging, swimming and walking works equally for weight loss. Additional exercises you can try at home are wall pushups, skipping, one-leg plank, side plank lift, rolls ups and Pilate pushups.
Early morning is the best time for any exercise. DO NOT perform any exercise after meal except for walking.