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lose weight by drinking water

10 Rules to lose weight in 2022

You must have tried to lose weight. And Know all the tricks in the book and still nothing? Weight loss is not child’s play. The journey to your desired weight starts with making changes in diet. To lose weight successfully proper eating habits and few exercises are very important. Cutting back on foods that are high in fat plays a major role in reducing those extra calories. Losing weight is a combination of eating nutritious food and being physically as well as mentally active.

lose weight
  • Foods to Avoid
  • Keep Track of Your Choices
  • Manage Emotional Eating
  • Do Not Skip Breakfast
  • Eat Water filled fruits
  • Exercise Regularly
  • Drink More Water
  • Eat Fiber Rich Foods
  • Stay Motivated

Foods To Avoid

Foods To Avoid to lose food

Avoiding certain foods can lose weight and lose fat in your body. Sugary drinks like beverages that contain added sweeteners and flavors should be avoided. These sugary drinks include soda, tonic, fruit punch, energy drinks and more. Secondly, Rice is the main staple food of Asia but the rice contains above 200 calories which is a disaster for someone looking to lose weight. Cereals are the most overlooked foods to avoid for weight loss but added sugars that are found in cereal, candy and other baked goods contribute to weight gain.

If you want to lose weight fast red meats like pork, beef and lamb are packed with protein and rich source of iron decreases the release of certain hormones leaving you with a monster appetite. Having cream in coffee, baked goods and all sorts of other things made from heavy cream and packed with calories should be restricted from your diet.

Keep Track of Your Choices

Keep Track of Your Choices
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It is very important for you to know what you are eating and how much of certain foods you have been consuming. Being mindful is powerful. You can create a schedule for your daily diet or change the foods you are eating constantly. Daily same food is not supposed to be good for your body.

To lose weight you must know how many calories you have been taking on a daily basis. Keeping the track of your choices lets you lose weight without strict diet and makes you habit of a healthy eating habit. Food journaling plays a vital role in losing your weight. Though we are constantly bombarded with major choices making a right decision is important.

So, one should always keep track of your eating habits to lose weight. If you are starting out weight loss, you can use many phone apps that are available to help you keep track of your caloric intake and expenditure.

Manage Emotional Eating

Manage Emotional Eating to lose weight

Some people have habits of eating too much or too less when they are feeling emotionally angry or anxious. Such habits creates imbalance in calorie intakes and tends to gain weight easily. Imbalance in calorie intakes causes sugar level to rise too high or too low. Our eating habits are highly connected to our emotions. Before eating anything, you must ask yourself if you are really hungry and is the food you are eating is really the need.

Human habits are changeable as long as you can control your mind. You can replace emotional eating behavior with other activities like walking, taking a hot bath, exercise, or some mind diverting activities. You can also lose weight by walking.

Your mind needs calmness whenever you are emotionally disturbed. You can go ahead and eat when your head is more likely in control. Also, Keeping your thoughts busy in other activities might be a good choice for you to lose weight.

Do Not Skip Breakfast

Do Not Skip Breakfast to lose weght

Studies shows that those who eat breakfast in the morning has more success in losing weight than the ones skipping breakfast. Breakfast is the starter of the day and it keeps your body energetic for whole day. When we think of losing weight most common thought that we have in our mind is skipping breakfast or meals.

But the fact is, skipping meals has only harmful side effects to your body. Calories are the life energy of our bodies. And when it is kept away from we will crave more. Irregular meals lead you to snacking and make you lose track of your daily diet. Your body needs proper foods to function properly. You can only enjoy the food when you eat it at the right time.

Eat Water Filled Fruits

Eat Water Filled Fruits

Fruits are great source of vitamins and Store the fruits where you can easily see. A fruit bowl on the counters is linked with your weight loss. Both fruits and vegetable are great additions to your menu if you are trying to lose weight. Fruits have amazing benefits and helps you to lose weight faster than you expected.

A soup and salads have very few calories so you can start your meal with those waterfilled fruits in order to eat less from your main course. We recommend you to eat whole fruit not a juice as the whole fruit fills you won’t be hungry in less time. Water filled Watermelon, Cucumbers, are of zero calories where as water filled fruits like papaya, oranges etc. are fiber rich fruits.

Exercise Regularly

Exercise Regularly weight lose by walking

No doubt that exercise keeps you fit and healthy physically as well as mentally. Physical movements helps you burn calories. Exercise with anything that moves. People have misconception that 5 minutes or 7 minutes kind of short exercises doesn’t make any difference in your body but it definitely does a whole lot of changes in the body.

Study has always proven that constant exercise helped with weight loss. In order to lose weight, you need to increase your energy expenditure by being more physically active or moving around more. Normal physical exercises like jogging for at least 30 minutes early in the morning or 30 minutes in the evening or walking a few bus stops to home, doing house works or taking stairs instead of lift helps in losing weight quickly. Take gradual steps of up to 1000 steps and eventually achieve 10,000 steps daily. you will also need to reduce your caloric intake by watching your portion sizes and eating healthily.

Drink Water

Drink Water to lose weight

your body needs water to work at peak efficiency. water not only flushes toxins from your body it also burns fat in addition you’ll retain more water when you’re not giving your body enough. eight people who drank two glasses of water before a meal lost more weight than people who didn’t drink water before meals.

Always remember to keep yourself well-hydrated daily. especially when you are exercising – you will need to more fluids to ensure that you are not dehydrated. Your urine color should be pale yellow or clear. If you have the urine in dark yellow, you will need to increase your fluid consumption. This way your urine will provide you with an indication of how well hydrated you are.

Eat Fiber rich foods

eat fiber rich food to lose weight

Eat more foods that are rich in fiber. Fiber helps improve blood sugar control, helps lower cholesterol, reduces your risk of chronic diseases like diabetes, colorectal cancer and heart disease.  eating foods rich in fiber helps to lose weight and proper digestion. research shows that those increased intake of fiber foods found losing weight.

Increase intake of green vegetables, fruits grains and beans which are all rich in fiber will help you to feel more satisfied even with few calories and prevent you to eat more. Avoid foods like bread, pasta, fried foods, white rice, sandwiches and dairy products. Instead, Eat a variety of minimally-processed plant-based foods such as whole grains (e.g. brown rice and whole multi-grain bread), vegetables, fruit, beans and lentils to add fiber to your diet and promote weight loss.

Stay Motivated

Words think positive on wooden table with group of pencils. Free Photo

Reaching your weight loss goal can be a lot easier if you stay motivated on a regular basis. Whether it’s good or bad the way we frame our weight loss journey can have a big impact on progress. Learn some positive strategies that will keep you in the right frame of mind. If you lack motivation, try listening weight loss journey of peoples, watch healthy and motivational videos, try to find an exercise buddy or interest group that will help sustain your interests.

The sky is the limit so, be adventurous and give yourself time to adapt and learn something new. Having said that, you will also need to listen to your body and if you experience pains, please stop your exercise and consult your physician. Set realistic goals so that you will be able to meet them rather than give up because you are unable to achieve it.

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