10 tips to lose weight easily

ramsey ๐Ÿ˜Ž
5 min readSep 27, 2021

--

Photo by i yunmai on Unsplash

Being overweight or obese can lead to many health problems like Diabetes type 2, heart diseases, stroke, arthritis, gout, gallbladder disease, metabolic syndrome, and some types of cancer too. Obesity also increases the chances of having asthma. So, it is necessary to lose weight if you have a BMI of 30 or above.

In this article, you will find some ideas for weight loss easily. These ideas can be fruitful.

  • ๐Ÿ๐ŸŽ,๐ŸŽ๐ŸŽ๐ŸŽ ๐ฌ๐ญ๐ž๐ฉ๐ฌ ๐ฆ๐ฒ๐ญ๐ก
pedometer
Photo by Artur ลuczka on Unsplash

Despite the recommendations of pedometers, thereโ€™s nothing scientific to the goal of making 10,000 steps daily for health or weight loss. The myth of 10,000 steps daily came when Japanese company ๐˜ ๐˜ข๐˜ฎ๐˜ข๐˜ด๐˜ข ๐˜ต๐˜ฐ๐˜ฌ๐˜ฆ๐˜ช in 1960`s invented ๐˜”๐˜ข๐˜ฏ๐˜ฑ๐˜ฐ-๐˜ฌ๐˜ฆ๐˜ช[translated as 10,000 steps meter] and it worked. After that, this myth is famous all over the world. Walking is good for health as it can help to lose weight, reduces chances of heart diseases, maintains blood cholesterol level, and is helpful in Arthritis too.

  • ๐‹๐จ๐ฐ ๐œ๐š๐ซ๐›๐ฌ ๐Ÿ๐จ๐จ๐

Low carbohydrates food can lead to weight loss as they reduce appetite and make you eat fewer overall calories without trying. A low-carb diet is intended to cause the body to burn stored fat for energy which leads to weight loss. Besides, so many health benefits low carbs diet has also some negative effects such as sudden death, osteoporosis, kidney damage, regain of weight. These all negative effects are linked to long-term restriction of carbohydrates in the diet.

โ€ข๐Š๐ž๐ญ๐จ ๐๐ข๐ž๐ญ

The Keto diet or Ketogenic diet was originally introduced for epilepsy patients in the 1920s. This method of treatment was widely used for about two decades. People use this diet most often to lose weight but it can help to manage certain medical problems like heart diseases, brain diseases, and even acne but more research is needed in these areas. A Victorian-era funeral director ๐–๐ข๐ฅ๐ฅ๐ข๐š๐ฆ ๐๐š๐ง๐ญ๐ข๐ง๐  in the 1860s said he lost over 50 pounds weight. Common side effects are fatigue, headache, brain fog, and upset stomach. Long-term side effects are kidney stones, osteoporosis, and liver diseases.

  • ๐„๐ง๐ ๐š๐ ๐ž ๐ข๐ง ๐ซ๐ž๐ ๐ฎ๐ฅ๐š๐ซ ๐ฉ๐ก๐ฒ๐ฌ๐ข๐œ๐š๐ฅ ๐š๐œ๐ญ๐ข๐ฏ๐ข๐ญ๐ฒ ๐š๐ง๐ ๐ž๐ฑ๐ž๐ซ๐œ๐ข๐ฌ๐ž

When losing weight, more physical activity increases the number of calories your body uses for energy or โ€œburns off.โ€ You can lose weight just by exercise but it is not easy you need too much work out for losing weight. Exercise along with diet may be a good option. Exercise may make you more or less hungry; however, research mostly points to exercise having an appetite-reducing effect.

  • ๐’๐ž๐ž๐ค ๐ฌ๐จ๐œ๐ข๐š๐ฅ ๐˜€๐˜‚๐—ฝ๐—ฝ๐—ผ๐—ฟ๐˜

Sharing diet tips, cooking with friends, and having an exercise partner can be very helpful to lose weight easily. Research shows that people who enrolled to weight loss programs with friends were able to lose weight easily. Many online support communities are also a good option if you have no friends who are dieting.

.๐ƒ๐ซ๐ข๐ง๐ค ๐ฅ๐จ๐ญ๐ฌ ๐จ๐Ÿ ๐ฐ๐š๐ญ๐ž๐ซ

Water can be helpful to lose weight. It is 100% calorie-free so, instead of soft drinks, it would be a great option for your health to drink water with your meals. it is a natural fat burner and may even suppress appetite if drink before taking meals. Research also shows that how adults were able to lose weight by drinking water before meals. Water also helps to stimulate the bodyโ€™s metabolism and energy expenditure. Water also helps during exercise.

Drinking water during exercise is necessary to replace fluids lost in sweat. This action will reduce the risk of heat stress, maintain normal muscle function, and prevent performance decreases due to dehydration.

.intake of caffeine

caffeine can stimulate the bodyโ€™s metabolism system and helps in weight loss. It is a natural fat burner and helps to burn body fat by lipolysis ( the breakdown of fats and other lipids by hydrolysis to release fatty acids). But caffeine alone wonโ€™t help you slim down. It may slightly boost weight-loss efforts or help prevent weight gain, but thereโ€™s no solid evidence that caffeine consumption leads to noticeable weight loss. Besides this, caffeine may have negative impacts on your health including insomnia, nervousness and restlessness, stomach irritation, nausea, increased heart rate, and respiration. Too much caffeine can also cause High blood pressure and migraine.

.intake of fiber

Soluble fiber helps keep your gut bacteria healthy and promotes overall fat loss by reducing your appetite. The soluble type of fiber, which absorbs water, forms a kind of gel inside your gut, slowing the absorption of sugars into your bloodstream. Lower blood sugar levels mean lower insulin levels โ€” and that means your body is less likely to store fat. A soluble kind of fat is present in peas, oats, bananas, barley, citrus fruit, psyllium, and carrots.

.Portion plates

portion plate example
Photo by Brooke Lark on Unsplash

Using a portion control plate for your meals will help you limit your eating to only the amount of food to optimize your health and it will give you the optimum portion sizes to help you lose weight at a controlled rate that is sustainable in the long term. The recommended size of portion plates is Bariatric Surgery Bowl + 8 Inch Plate Set. The following size comparisons can be useful for monitoring food intake when dining out:

  • three-fourths of a cup is a golf ball
  • one-half of a cup is a tennis ball
  • 1 cup is a baseball
  • 1 ounce (oz) of nuts is a loose handful
  • 1 teaspoon is 1 playing die
  • 1 tablespoon is a thumb tip
  • 3 oz of meat is a deck of cards
  • 1 slice is a DVD

These sizes are not exact, but they can help a person moderate their food intake when the correct tools are not available.

.Check labels of food

When you are trying to lose weight or maintain a healthy weight, reading food labels properly is an essential skill. Reading a food label not only tells you how many calories you are consuming when you eat a particular food, but it can also provide you with useful information about the foodโ€™s nutritional value. While checking food labels you should find food that contains low calories, low carbohydrates, low sodium, and high protein

Over view

Weight loss is not difficult as it is commonly thought. To lose weight effectively and easily, a person should have strong determination. Food that has low carbs, low calories, low sodium, a high amount of fibers, and high protein is suitable for losing weight. But , it is necessary to know that diet wonโ€™t work alone , there should be some physical work like exercise or walk .

--

--