Best Ways to Reduce Weight

Many people put on weight because of lockdown. Now, they are struggling to lose weight and trying to find effective ways, because they know there are many cons of overweight and obesity. The risk of heart, kidney, fatty liver, diabetes and many other diseases increases just because of overweight. By reducing weight and involving in more physical activities can reduce the risk of many diseases. 

How to identify your weight status?

Weight status is identified by the Body Mass Index (BMI). To find the BMI, divide the weight (pounds) by the height (sq in) and multiply by 703 Or divide the weight (kg) by the height (m2). If the BMI is below 18.5 then you are underweight, if it is between 18.5 to 24.9, then you are normal, if it is between 25.0 to 29.9, then you are overweight, and if it is equal to or above 30, then your weight status is obesity.  

If you are overweight, then you should follow the steps given below, and if your weight status is obesity, then consult a doctor and discuss your health risk factors and diet plan with him.

• Exercise Daily

You should start to exercise daily. Fix time in the morning or evening or whatever time you feel comfortable and free and set the alarm on your phone for a reminder. Exercise daily to make it your habit.

• Do not omit Breakfast

Omitting the breakfast could not help you to lose weight, but you miss the important nutrients from the breakfast. A study published in the magazine that omitting breakfast can double up the risk of heart disease. 

• Cutting back on soft drinks and sugar

Try to cut back on soft drinks and sugar because they easily digest and converted into glucose. Extra glucose can flow into the blood and produces insulin that increases weight. 

• Eat vegetables and fruits

Vegetables and fruits have plenty of fibers that help to burn belly fat and increases metabolism. Eating vegetables and fruits not only helps you to lose weight but also helps you to live a long and healthy life. 

• Eat Spicy Food

Eating spicy food helps you to burn calories. Adrenaline, a stress hormone is released when you eat spicy food. It helps you to eat slowly and avoid overeating. Eat spicy food in limits because the excess of everything is bad. 

• Sleep Earlier

Sleep helps you to avoid weight gain. When you awake late at night, then you feel hungry and eat anything and go to sleep. Do not eat anything when you are going to sleep. It increases the weight and risk of stomach diseases because your metabolism slows down when you fall asleep.

• Drink a lot of water

Drinking water helps you to lose weight. It boosts your metabolism and helps you to burn calories. Females should drink 2.7 liters of water every day while males should drink 3.7 liters of water every day. Also, try to eat high water content food like pineapple, watermelon, grapes, etc. 

• Do not eat Junk Food

Try not to eat junk food such as chocolate, crisps, burgers, pizza, etc. Junk food contains a lot of calories. Also, avoid eating French fries. By eating junk food, the risk of diabetes, fatty liver, and some cancer increases.

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Posted: 02 Feb 2021