It is very necessary for one to understand the basics of weight loss. One either gains weight or loses weight Tips; everything moves around calories intake and its expenditure consumption and expenditure. One loses weight when consume fewer calories than its use. On the other hand one gains weight when one consumes more calories than its use. To cut down the excess fat is very simple; one needs to eat within the calorie plan and burn the excess number of calories.
However, simply being decisive only on calories required by the body isn’t enough. Because, If an individual body requires 1500 Cal; then four samosas (600 calories), two slices of pizza (500 calories) and two gulab jamuns (385 calories) would be enough to meet out the daily requirement of 1500 calories, but one should know that these unhealthy food choices will ultimately lead to other health problems like high cholesterol and blood sugar. So, one has to lose weight in the healthy way, one needs to ensure that consumed diet is balanced, means should covers all food groups and provides all the nutrients one requires for good health. One more important thing to know that not only the diet will support rather one has to keep oneself active with exercises and Yoga also.
Simple Indian Diet for Healthy weight loss Tips
Without the use of chemicals, processed food, or extreme diets, one can easily cut down the body fat.
Weight loss Tip 1 Consume Lemon water
First thing in the morning to start with is to drink a large glass of warm water with lemon. This improves the entire digestive system and gives you a fresh start to one’s day.
Weight loss Tip 2 Exercises
Tone your body with exercises in order to break sweat. It is suggested as a daily morning practice for healthy weight loss and the ideal time is 45 to 60 minutes. But minimum it should be done for 30 minutes. If not exercises then find an activity that one can do consistently for their own life.
Weight loss Tip 3 Yoga and Meditation
Give five to 10 minutes or more can be given for peace and relaxation in the morning. It could be mind-body practices like yoga and meditation. This helps to overcome stress, which are the main causes of weight gain. It will also put us in a more present state of mind; support us to be better decision-makers.
Weight loss Tip 4 Food
Eat three times a day, with no tit bits of snacks. Food acts as a fuel for burning calories, and when one is eating continuously then, body forgets how to burn fat.
Have breakfast, a medium-sized meal, between 7:30 and 9:00 am should be taken. A breakfast should be protein rich. Studies say that individuals with the ages of 18 and 20 years proved that a high protein breakfast led to reduced cravings and they also snacked less on unhealthy foods.
Sprouted moong with poha or upma, moong dal parantha, peanut butter sandwich with a glass of milk or fresh fruit juice, muesli or flakes with fruits and seeds or oats idlis, eggs in different forms, can be taken.
Mid-morning snack: One can have between 10:00am to 12:00 noon. Can take fruits with buttermilk or green tea. Green tea helps in fat burning and improves physical performance. It can lower the risk of Type 2 diabetes, risk of cardiovascular disease and helps one to lose weight and lessen the risk of obesity.
Have lunch, one’s largest meal, between 11:00am and 2:00pm should be consumed. Homemade dal or legumes, roti, veggies with soup and green salad and raita or curd.
Early-evening snack: This can be taken between 4.00pm to 6.00pm. One can enjoy protein shake, nuts and seeds, veg sandwich or milk and apple. Researchers at Pennsylvania State University conducted a study which highlighted that nuts such as almonds have anti-cholesterol benefits and hence should be included in the diet.
Have dinner, one’s smallest meal, between 6.30pm and 8:00pm, when our digestion is weakest. Dal, veggies, with brown rice or roti and vegetable soup. And one should keep in mind that a light dinner is important, since the digestive system should get rest at night.
There is no point starving ourselves for food. The belief is to ‘Eat in moderation’.
Prepare food in less oil or ghee, vegetables, dal, etc. Indian homemade food is the best dietary plan — roti, vegetables, poha, idli, buttermilk, coconut water are all excellent choices. Moderate amounts of rice, controlled portion of ghee daily and once a while homemade fried food such as puri, bhajiya and vada can be tried. These foods give one the energy for the body needs.
Avoid eating all junk foods, be it Indian or western. Samosas, kachori, pizza, donuts are all equally bad. Foods with added sugars, and processed foods that contain high amount of trans-fats should be avoided.
Weight loss Tip 5 Eat the seasonal and regional food
In summers during the fall of hot days, Mother Nature offers us fruits and fresh vegetables to keep us cool and energized.
In the fall and winter, the Mother Nature gift consists of root vegetables, stored nuts, seeds and fruits, heavier meats and cheeses, and stored grains to shield us from the cold.
In the damp days of spring, nature brings for us berries, green leafy vegetables, and sprouts to cleanse us from the heavy and acidic winter diet. When one eats as much organic and local food as possible and extensive meal on seasonal, in this way our body undergo good digestion and also transport all the required nutrients in our body uniformly.
Weight loss Tip 6 Experience all Six Tastes
One should distinguish all the six tastes: sweet, sour, salty, pungent, bitter, and astringent. Be sure to incorporate all six tastes into our daily diet. Sweet, sour and salty tastes are muscle building foods, and the need of pungent, bitter, and astringent tastes, for metabolic pathways that breaks down molecules into smaller units which are either oxidized to release energy or used in other building reactions, or burning in nature, to balance them out.
Consumption of sweet, sour, and salty tastes, as seen in the Standard American Diet, can cause fast weight gain. Bitter Foods like, leafy greens; pungent, such as spicy chili peppers; and astringent, such as pomegranate seeds, offer healthy contrast effects to the building nature of the sweet, sour, and salty tastes.
Weight loss Tip 7 Move a little after Each Meal
It is necessary to go for short walks after each meal as it stimulates digestion. It is most important to go for a walk after lunch, preferably 10 to 20 minutes at a moderate speed and also if possible, lie on your left side after walking for 10 minutes to further help in the process of digestion.
Weight loss Tip 8 Go to bed with nature’s clock
Follow the sleep pattern as nature is indicating us, go to bed with the sun, and rise with the sun. Tapping this into our natural circadian rhythms creates a major hormone-balancing effect. Natural living speaks that, our ancestors had no reason to stay up late at night. They slowed down when the sun went down, and sat around a fire or a candle for a while before calling the day off.
The lights that we stare late at night cause stimulation in the brain that keeps us awake and active even after when our body naturally wants to slow down. Two hours before bed, start to switch off from the lights. Go to sleep before 10:00 pm, and get up after seven to nine hours of sleep. Night gives the body time to reset for the next day, and also helps in maintaining healthy levels of cortisol (a stress-response hormone that causes weight gain).
These eight steps can have thoughtful effects on our life. Decide yourself, if this plan is something you are looking for to take on or if just wants to pick up a piece or two which could be incorporated into your routine at this time. It’s okay with it as small steps leads to bigger steps. It is sure slowly and consistency, the wisdom of simple diet can help lead one towards stress-free life and will also surely work on healthy weight loss.
“Simple and Healthy Living is the Best Living”