How to lose weight: 5 steps based on Science
Tags: Dieting For Weight Loss, Dieting, Weight Loss Tips, Weight Loss, How To Weight Loss Easily

According to research, it’s best to lose your weight gradually, rather than losing it too fast. If you continue to lose weight fast, instead of losing fat you’ll end up with your muscles, bones, and water in your body. There are specific rules for specific things if you don’t follow them, you’ll face trouble; weight loss is one of them.

Every year a huge amount is consumed on weight-loss products and services. According to research, 33 billion dollars have been spent on weight-loss products and services in the United States, but still overweight and obesity are increasing.

It’s obvious that most people who are trying to lose weight are not using the perfect combination of reducing their calories and taking leisure time for exercise.

Here are some effective tips that will lead you to lose weight:

Eat proteins, Fats, and Vegetables

Your meals must include proteins, fats sources, a small portion of carbohydrates, and vegetables. Eat a recommended number of proteins regularly. Here’s how much you’ve to eat without eating too much.

* 56–91 grams per day for the average male

* 46–75 grams per day for the average female

For eating proteins, you must know the healthy proteins sources first. Healthy protein sources include:

o Meat — beef, chicken, lamb

o Eggs — whole eggs with the yolk

o Plant-based Proteins — beans, legumes

o Fish and Sea Foods — Salmon, trout

Fresh and Green vegetables

Always eat fresh and leafy green vegetables as they have a low number of carbs (carbohydrates). Don’t be afraid of loading your plate with leafy green vegetables instead of junk foods. A number of calories and carbs should be low in your food while reducing your weight. You can eat a large amount of food without increasing calories and carbs. Eat vegetables as they are packed with nutrients.

Healthy fats sources

Your body always requires fats. Olive oil and avocado oil should be great sources of fats in your daily meals.

Healthy Fat Sources

Get more Active

The important thing you should do for losing weight is exercise. Lifting weight is particularly useful. Go to the gym or arrange it at the home. By lifting weight, you will burn your calories and prevent your metabolism from slowing down its normal working.

Try to visit the gym two or three times a week for lifting weight, if you are new then ask for a gym trainer to guide you more.

If you are not able for weight lifting then do some cardio exercise such as walking, running, cycling, jogging, or swimming. Swimming is beneficial in this matter and for general health also.

Use digital Media

If you realize that you’re not losing your weight then make sure, you are keeping track of your calories. Download application from play store enter your general data; Gender, Name, and activity levels the calculator will tell you about your calories how much you should eat and how much have to burn to lose weight.

App for helping in reduce weight

What are the calories? Calories are measurements of energy from food for your body. So how many calories should a person have, that’s simple calories-in is equal to calories-out, Calories-in means how much you eat, calories-out have two terms; your metabolism and how much physical movement you do. So, if you consistently put more calories in your body then you will gain weight but if you use more calories than you have in your body then you will lose weight.

Manage stress level

Stress is the main factor that leads you to gain weight. When a man is getting stressed, stress triggers some hormones that cause more appetite and leads to eating more and more.

For overcoming stress, you should do some precautionary measures that are necessary. Do some exercises like yoga, meditation and take time for yourself for walking, thinking about the current situation. Let’s busy yourself with some hobbies like gardening or reading to get rid of stress.

Weight Loss Tips

- Do high protein breakfast, your breakfast must include eggs, nuts, oats, and seed butter. These all are full of proteins and are beneficial for your body.

- Drink water before meals, keep sure that you’re drinking water at the start of your breakfast, lunch, and dinner. (As Prophet Mohammed PBUH mentioned earlier in his sayings 1400 years ago).

- Choose weight loss friendly foods, friendly foods include that has low calories in them, fruits and vegetables both have low calories and are very useful for losing weight.

Apple

Banana

Barriers (Blackberries, Blueberries, strawberries)

White mushrooms

Turnips — herbs

Peppers

Lemon and limes

Carrot

These all are good for weight loss as they are full of water.

- Drink coffee or tea continuously on a regular basis as they both have caffeine, and caffeine plays a vital role in the process of metabolism. Make sure that along these you’re taking green tea also.

- Avoid yourself from all the sugary drinks and cold drinks.

- Eat slowly — in this modern era everybody is in haste even we have no time for ourselves. But when one aims for doing something different then he/she should do it with their full attention. While eating, eat comfortably take time for chewing your food. Avoid eating in the car or eating while you are walking.

- Get a good night's sleep, after all those points don’t forget to get a good night's sleep too, as it's most important that you’re feeling at ease and comfortable. Reminder, poor sleep is the biggest factor for gaining weight. So be conscious of the matter of sleep.

Conclusion

When you’re at the aim of losing weight then always go for food that has more proteins, low calories, and low carbs (carbohydrates) in it. On the other hand, if you want to gain weight then go for the food that has more calories and carbs. Make sure that you’re exercising on daily basis and following all the points mentioned earlier.

The first week of your diet plan and exercise is important as you lose body fat and water weight and weight loss happens more quickly. You may lose your weight from 3–5 kg or 6–10 pounds per week, sometimes more than this one too.