Introduction
Before starting this blog, I would like you all to remember and believe this:
“You are beautiful & perfect the way you are!”
Yes, it’s necessary to love and embrace yourself. The majority of the people who are willing to lose or gain weight are under pressure to look good or be in a specific shape or size.
But you are beautiful inside out no matter your shape, size, color or appearance. you should focus on being a healthier version of yourself instead of losing or gaining weight.
Today, in this blog we are bringing you some exercises, food, & tips for getting rid of unwanted and unhealthy fat.
Best Exercises for Weight Loss
- Walking:
One of the best exercises for weight loss is walking. If you walk 30 minutes daily, you could burn about 150 more calories per day.
It is a proven way to reduce blood pressure for those who may be hypertensive.
Besides, it is a convenient and easy way for beginners to start exercising without feeling overwhelmed or needing to purchase equipment.
It’s easy to fit walking into your daily routine.
- Running:
It starts with a mix of running and walking. Gradually build up your strength and stamina.
Running can be a powerful form of exercise when you are trying to lose unwanted weight.
It not only burns calories effectively but also builds endurance.
- Jogging:
It is a form of aerobic exercise. It means running at a slow pace with lesser intensity.
Let’s look at the main health benefits of jogging:
- Help to build strong bones, as it is a weight-bearing exercise
- Improve cardiovascular fitness
- Help maintain a healthy weight
- Crunches:
Crunches are a very powerful compound-muscle ab exercise. When done rightly they target lower back muscles, Oblique, Lower abdominal and upper abdominal and the risk of injury is less than traditional sit-ups. It doesn’t require any gym equipment.
Health benefits of crunches:
- Improves the overall health of your digestive system
- Burns belly fat
- Good for muscle building
- Strengthens your core muscles and abs
- Stretching:
Stretching is the physical exercise of releasing tension from the ligaments, joints, muscles and tendons.
Health benefits of stretching:
- Improves blood circulation in the muscles
- Gives you a good posture
- Enhances flexibility
- Treats and prevents back pain
- Superb stress reliever
- Yoga:
Yoga is great for relaxing your Mind, Body and Soul. There are different types of yogas that are performed using breathing control techniques. Yoga is an economical self-care approach to well-being.
Health benefits of yoga:
- Different forms of yoga help in treating various diseases such as coronary heart disease, depression, anxiety disorders, HIV/Aids, cancer
- Improves flexibility, strength and balance
- Helps in weight loss
- Improves your posture
- Improves respiration, vitality and energy
- Push-ups:
Push-ups are exercises to strengthen your chest muscles and arms.
Health benefits of push-ups:
- Improves your heart health
- Increases muscle tone and strength
- Protects your shoulders from injury
- Improves your posture
- Prevents lower back injuries
Best Fruits for Weight Loss
| Pomegranates, Coconuts, Strawberries, Oranges, Grapefruit | Pineapple, Watermelons, Peaches, Cantaloupe, Lemons |
Some effective tips to lose weight
- Drink eight glasses of water per day.
- Avoid junk food, fast food like pizza, burgers etc.
- Drink lukewarm water early in the morning. Adding few drops of lemon & 2 spoons of honey will be beneficial.
- Consider including green tea in your diet.
- Consume fruits that contain Vitamin C.
- Remain active by walking and exercising regularly.
- Eat Soybean as it is a superfood containing protein.
- Eat high protein-containing foods if you want to lose weight.
- Eat high fibre content food.
- Drink water, especially before a meal.
- Cut back on added sugar.
- Eat less refined carbohydrates.
Food for weight lose
Note: This is a generic Indian plan and diet chart to get an idea. It may or may not suit everyone. As each person has a different body constitution and different goals.
Foods to eat for breakfast:
Oats, Poha, Sprouts, Apple, Moong dal Cheela, Idli Sambhar, Upma, Eggs
Foods to eat for lunch:
Beans, Salad, Brown rice, Yoghurt, Boiled veggies, Dal
Foods to eat for dinner:
Mixed vegetable soup, Khichdi curry, Stuffed sweet potatoes, Moong dal and spinach soup, Bajra roti, Bajra whole moong and green pea khichdi
Chapati (roti) is healthier for weight loss
Any Indian meal is incomplete without chapati/roti or rice or both. After all, Indians have been brought up eating both. It is hard to let either go. However, if we have to choose the healthier option then chapati is better than rice. chapati/roti has more fibre, protein, sodium and micronutrients in it.
Rice digests easily because it has starch in it, While chapati takes a longer time to digest. However, Chapati keeps you feel full for a longer period due to slow digestion which is a big plus for those who are trying to lose weight.
Bajra for weight loss
Bajra also known as pearl millet, Bajra is a power-packed grain and can also be called a superfood
Loaded with insoluble fibre which helps in losing weight, reducing blood sugar levels.
General motor diet plan
| Day 1 | Eat only fruits, All varieties except bananas recommended watermelon and cantaloupe |
| Day 2 | Large boiled potato, cooked or raw vegetables(any)8 glasses of water |
| Day 3 | Eat all fruits, avoid bananas,8 to 10 glasses of water |
| Day 4 | 750 ml of milk(skim)4 large or 6 small bananas |
| Day 5 | 500 grams of meat (skinless) or2 cups of brown rice, 6 large tomatoes tomato soup |
| Day 6 | 500 grams of meat (skinless) or2 cups of brown rice all vegetables without oil no potato 10 to 12 glasses of water |
| Day 7 | 2 cups of brown rice with veggies,1 to 2 glasses of fruit juice any 8 to ten glasses of water |
Metabolism and weight loss
Metabolism is the amount of energy (calories) our body burns to maintain itself. Metabolism plays an important role in losing weight.
Metabolism-boosting foods:
- Broccoli
- Cabbage
- Almonds
- Garlic
- Carrots
- Tomato
- Lemon
- Oats
- Yoghurt
- Spicy peppers
- Apple
Ajwain water for weight loss
Ajwain helps in digestion and absorption of which could eventually lead to weight loss.
How to make ajwain water for weight loss?
It takes hardly 5 minutes to make ajwain water.
- Take a cup of water.
- Soak 2 tsp of dry roasted ajwain seeds in it.
- Keep it overnight.
- In the morning, boil it and then strain it.
- consume it, once it is cooled down.
Some Extra Tips for Losing Weight:
- Chew the food bites at least 32 times.
- Take small bites of food always.
- Take at least 30 minutes to finish the food. (This also depends on your diet and quantity)
- Additionally, drinking organic green tea an hour after every meal may work wonders.
Conclusion
I hope this article helps you in your journey. Please note as every person has a different body constitution, lifestyle, allergies, & health goals it is advisable to consult your personal dietitian.
Don’t forget to embrace the beautiful you & focus on achieving a healthier version instead of looking to fit in a particular size or shape.
