Weight Loss or Reduce is a topic on which you get to hear as many things as possible. People tell more than one tip or diet-plan, according to which weight reduction is like a children’s game.
But in reality, you already know how challenging it is. That is why I am sharing with you today how to reduce weight.
I will try that this article should be one of the best articles written on this subject in Hindi.
The science of increasing weight is very simple. If you will not burn as many calories as you are eating and drinking, then your weight gain is certain.
Actually, the remaining calorie is collected in our body as fat, and our weight increases.
Before starting the weight loss process, you should know whether your present weight is correct or not.
For this, please read this blog, know-how your weight is correct or not? From here you will be able to know your Body Mass Index.
BMI is a very simple tool that tells how much fat is in your body according to your weight and length. Your BMI tells which weight category you fall into:
Less than 18.5 – Underweight
18.5 to 25 – Normal Weight
25 to 29.9 – Overweight
Over 30 – Obese (Excessive weight)
Now if you are overweight or obese, then only you need to reduce your weight. And if you need it, then you should also know what is the situation in which you have reached.
There are usually some reasons for weight gain:
1. Food and drink:
The main reason for the increasing weight is our food and drink. If the amount of calories in our food is more then the chances of weight gain are increased.
Drinking more fried, fast-food, native ghee, cold-drink etc. creates more calories in the body which we cannot burn without extra effort and the result is reflected in our increased weight.
If you keep information about how many calories your body needs every day and consume as much then your weight will not increase.
2. Being inactive:
If your routine is such that you do not have to move your hands and feet, then your weight gain is almost certain.
Especially those who stay at home or work in the chair throughout the day should consciously involve some physical activity in their daily life.
Like if you use stairs instead of lift, play a game of your interest, such as badminton, table-tennis, etc.
If you can afford a treadmill or a gym cycle and use it regularly then it will be quite beneficial.
If one of your parents is overweight, then your chances of gaining more weight also increase.
Apart from this, the effect of genetics affects how much hunger you have, how far and muscle is there in your body.
It also affects a person’s metabolic rate and how many calories his body burns when it is inactive.
Weight gain with age is a natural process, it happens because as age increases our muscles become converted into fat.
The risk of diabetes and hypertension increases due to a mere increase of fat. With aging, our metabolism also decreases, due to which the possibility of weight gain in women increases.
Being a woman or a man also affects your weight. Usually, women use fewer calories than men, so they are more likely to gain weight.
The amount of fat in the body of women is more than that of men. A healthy woman of normal weight has 25% fat content in her body whereas in a similar man it is only 15%.
6. Psychological reasons:
Sometimes weight gain is psychological. Emotional problems, or depression, cause a person to overeat and drink, which leads to weight gain.
How to know whether your weight is correct or not?
Scientists have told a very easy way to tell which category your weight falls in. That is the Body Mass Index (BMI).
BMI is a very easy device that tells how much fat is in your body according to your weight and length.
There is a very simple formula to calculate it:
BMI = Weight in kilograms / (Height in meters)
In case you want to convert your height in centimeters:
1 Feet = 30 cm
1 Meter = 100 cm
1 Inch = 2.5 cm
Find out your Body Mass Index (BMI). And see in which category it is:
Less than 18.5 – Underweight
18.5 to 25 – Normal Weight
25 to 29.9 – Overweight
Over 30 – Obese (Excessive weight)
There are several advantages to having a BMI in the right range (18.5 -24.9):
- Risk of lowering diabetes.
- If you are already diabetic then it will be helpful to control it.
- Help to keep blood pressure normal.
- There is less chance of heart disease.
- Joint pain prevention
- Long and healthy life
- Correct energy levels.
How to lose weight easily?
To lose weight is actually sounds hard and difficult for those who have never did any effort on their body. Weight loss includes many elements like dieting, exercise, and so on. Here I’m writing some major points to lose weight easily and effectively.
1. Be patient:
Remember that your weight today is not a two-day or two-month gift. This is the result of your long-standing lifestyle. And if you want to do weight loss then definitely you have to be patient.
Benjamin Franklin’s statement – “He who has patience can get whatever he wants.” Always inspires me.
So you should also be prepared that this work will take time. You may not notice any difference in your weight in the first week or two, but this is the time where you have to be strong, have patience, have courage.
2. Believe in your efforts:
It is more important than anything else that you are confident in the efforts you are making for weight loss.
If you are going to the daily gym on one side and telling friends on the other side that there is no use of going to gym-gym, then your subconscious mind will also accept the same thing, and you really do not have any results of your efforts. will get.
It is very important to talk positively to yourself. You tell yourself, “I am getting fit”, “I am getting results”, etc.
Think of yourself the way you want to look. Know for sure that it will help you lose weight.
If you want, you can put some similar photos on the wall of your room, or computer screen as you want to see.
Seeing yourself like that every day will make that thing even more possible.
4. After breakfast make water your main drink:
During breakfast, take orange juice, tea, milk, etc. but after that use water only for the whole day.
Even if you do not touch the cold drink and keep full control over the tea and coffee, in this way you will consume around 200-250 calories daily.
5. Use pedometer:
This is a device that counts every step of you. Put it in your belt and try to go 1000 Steps extra everyday.
Those who have more weight usually walk only two to three thousand steps throughout the day.
If you add 2000 more steps to it, then your current weight will remain and the weight will be less if running more than that. A standard pedometer costs from 1000 to 1500 rupees.
6. Keep a small diary with you:
Write down everything you eat. Research has found that people who do this consume 15% fewer calories than others.
7. Know how many calories you take, and add 10% to it:
If you feel that you are consuming 1800 calories every day and still you are not underweight control then you are probably guessing your calorie intake Huh.
Generally, if you add 10% more to your estimate, then your estimate will be more accurate. For Example: 1800 + 180 = 1980 Calorie instead of 1800.
8. Eat a little 5-6 times instead of eating three times:
In a research conducted in South Africa, it was found that if a person eats 5-6 times in a day instead of eating morning, afternoon, evening Consumes 30% fewer calories.
And if he is consuming the same amount of calories as he consumes three times, then by doing so, the body releases less insulin, which keeps your blood sugar right and you also feel less hungry.
9. Daily 45 minutes walk:
Walking for 30 minutes daily will not increase your weight but if you want to reduce your weight, then you should walk for at least 45 minutes daily.
If you do this every day, then you can lose 15Kg weight in a year without changing your food and drink.
And if you do this work in the morning in the fresh air, then it is something else. But for this, you have to put the habit of getting up early in the morning.
10. Use blue color more:
Blue color reduces hunger. This is the reason that most restaurants use less of this color. So you use blue plates in the food, wear blue clothes, and put a blue tablecloth on the table.
On the contrary, avoid eating red, yellow, and orange colors, they increase appetite.
Remember that you have to be patient to reduce weight. By paying attention to small things, you will be able to do this work fast.
And it is very important to believe what you are doing during this time. I hope these tips will help you to reduce weight fast.
How to lose weight with Yoga?
If the body is healthy, then the fun of living life is something else. It is the primary duty of every human being to pay attention to their health, but unfortunately, very few people pay attention to their health in time.
As a result, they suffer from all the diseases ahead of time. And one such problem which is becoming very common in health issues is obesity.
Today many people are upset due to their increased weight, in fact, people are so upset that thousands of crores of industry have arisen due to weight loss.
Yoga keeps you fit both physically and mentally. By doing yoga, the body becomes strong, muscles are toned and weight is also reduced.
Yoga not only reduces the fat stored on the body, but also makes the body flexible so that you stay healthy. By doing yoga regularly, you lose weight and get into shape.
Here I am writing about some effective yogasana which help you to lose weight easily.
In this yoga posture, the shape of the body normally becomes like a bow drawn, hence it is called Dhanurasana.
Dhanurasan reduces stomach fat. This makes exercise of all internal organs, muscles, and joints. To do this, first lie down on the stomach.
Then, connect the legs together. Bend both legs with your knees. Hold the ankles of both feet with hands by keeping a gap of one foot between the knees and toes.
With the help of hands, raise the knees, thighs, and torso of both feet above the facility and as per the convenience.
Keep breathing comfortably. In this position, stop for a comfortable period and return to the previous position.
This asana is very effective in reducing abdominal fat. With this asana, all the muscles of the body are stretched.
To do this, sit with the legs spread out in front of you, now keep the palms on your knees, raise your hands upward while breathing, and pull the waist straight upwards, now bend forward while exhaling and with your hands to the thumbs.
Grab and put the forehead on the knees. Keep in mind that the knee should not bend. And try to plant elbows on the ground.
This asana is very beneficial in reducing abdominal fat, thinning the waist and widening the shoulders and strengthening the arms.
It has great importance in making the body flexible and shapely. Bhujangasana is also known as Cobra pose.
Because it creates a snake-like pose that spreads fungus. To do this, lie down on the ground on the stomach.
Now, with both hands, lift the upper part of the body from the waist upwards, but the elbow should be bent. The palm should be open and spread on the ground. Now move the face upwards without moving the rest of the body. Stay in this posture for some time.
This posture helps in reducing fat. It is a good posture for beautifying the lower body and arms. This keeps the body flexible.
To do this, spread your legs towards the front and sit up straight. Keep in mind that the claws are connected and the spine must be straight.
Now raise the lower part of your waist upward by resting both hands on the ground. After staying in this state for a few seconds, return to normal.
Abdominal fat is reduced by doing Kapalabhati Pranayama. To do this, sit in any meditation posture. Place both the palms in the jnana mudra at the knees.
Close the eyes loosely. Exhale through the nasal tube with a slight shock and inhale easily through the nasal passages.
This is a frequency of Kapalbhati. Do a cycle of its 25 frequencies. Take two to three deep breaths after one cycle and practice the second cycle. Gradually increase the number of cycles.
By doing this asana, muscles are strengthened and belly fat decreases. Brings flexibility to the internal organs of the body.
Gives peace to body and mind. In addition, it stretches the knees and muscles. To do this, sit on the ground on the knees and put the whole body on the ankles.
Take a deep breath and lean forward. Keep in mind that your chest should touch the thighs, now try to touch the floor with your forehead. Stay in this state for a few seconds and come back to that state.
Camel is made in Uttrasana. This is why it is called Ustrasana. If the stomach is out of excess, then this yoga affects your stomach, waist, chest, and arms.
To do this, sit in Vajrasana and stand on your knees. Keep the area from knees to waist straight and bend the back towards the back and grab the ankles of the feet with hands. Now tilt the head backward.
This action makes the digestive process stronger and stronger. Along with this, by reducing belly fat, it removes obesity and it is also beneficial in constipation.
This pranayama can be done in three ways by standing, sitting, or lying down. Sitting can be done by sitting in Siddhasana with both hands on both knees.
To do this, stand and open your legs and place your hands on the thighs. Stop the breath. Then do stomach pumping i.e. pull the stomach in, then release.
With the practice of these, you may surely lose your weight fastly.
Which type of food you should eat to lose weight?
If you search on the internet, you will get a list of many things that claim to be effective in weight loss, but when you search those items specifically to lose weight, then you will get many results that will make their claims Tells a liar.
Therefore, in the list that I have prepared, keep only such items whose health community is unanimous about the benefits.
So let see the list of these food items:
1. Eggs :
Many people associate eggs with the problem of cholesterol, but new studies have shown that eggs do not adversely affect blood cholesterol and do not cause heart attacks.
Eggs are considered the best foods to lose weight. Eggs are high in protein, they contain healthy fats and even with fewer calories, you feel full. Almost every type of nutrient is found in eggs and during a calorie-restricted diet, you meet your needs for nutrition.
So you can make boiled eggs (both yellow and white) in breakfast as part of your weight loss diet.
2. Leafy Greens / Leafy Greens, Cabbage, Spinach, Broccoli:
Leafy vegetables have some qualities that make them perfect for weight loss diet.
They have very low carbohydrates and calories but are rich in fiber. You can eat more of these vegetables without consuming more calories, due to which you will not feel the need to eat more things and it will be easy to reduce obesity.
Leafy vegetables contain all kinds of vitamins, minerals, and antioxidants. Some studies have found that the calcium present in them is very helpful in burning fat.
3. Salmon / Salmon Fish:
Salmon fish is a very good option if you take non-vegetarian foods.
These fish are very healthy. These are low in calories and if eaten once, you can eat for hours without eating anything else.
They contain high-quality protein, healthy fats, and all the necessary nutrients. Iodine is also abundant in them, which keeps the level of thyroid in the body correct, which keeps the metabolism right.
The consumption of oily fishes like mackerel (small sea fish), trout (a fish of the salmon family), sardines (sardine, small fish), herring (Hilsa fish) etc. are also very beneficial in reducing obesity.
Tuna fish is also found in plenty of protein, while it has very low calories, you can also make it part of your diet.
4. Boiled Potatoes / Boiled Potatoes:
Yes, if potatoes are used properly they can become part of your weight loss program.
Many types of nutrients are found in potato, there is also a lot of potassium which is used to control blood pressure.
Potato comes top in the list of fulfilling foods. That is, after eating it you feel full and you eat less of the rest. Keep in mind that here it has been talked about boiled potatoes, French fries, or chips are made from potatoes but they are the biggest enemy of those who want weight loss.
5. Lentils and Kidney Beans / Lentils and kidney beans:
They are high in protein and fiber and some resistant starch is also found.
The fat in them is also very low and for weight loss, they can be made part of lunch or dinner.
6. Cottage Cheese / Cheese:
You can make cow’s milk cheese at home. It is high in protein and very low in fat and carbohydrate.
The calcium present in it is also helpful in the fat-burning process. If you want, you can reduce your calorie intake to a great extent by using salad and cheese during lunch.
7. Avocados / Avocado or Makhanphal (a tropical fruit of pear shape):
Avocado is a very different type of fruit. While most fruits have high carbohydrates, healthy fats are more in this fruit. They contain monounsaturated oleic acid which is found in olive oil.
Many studies have found that avocado is one of the best ways to reduce weight.
8. Nuts / Cashew-Almonds:
Nuts have a high-calorie content, but if we eat it in a controlled way, they can be helpful in weight loss.
It contains monounsaturated fats, which are considered very good for both heart and mind. It feels full-on eating and reduces the mood of sweet food.
So I explained all the terms of weight loss. Now it’s your time to start your weight loss plan.