Weight Loss Tips

Weight loss tips include nuts, seeds, olive oil, avocados, and fatty fish in your diet for a healthy and sustainable reduction in weight. Avoid saturated fats like palm oil, butter, and coconut oil.

• Limit your intake of refined foods
• Include foods high in protein and healthy fats
• Consume whole fruits to get the fiber content
• Move the body every 30 minutes
• Avoid sugary drinks and sweetened fruit juices
• Include fiber-rich foods in the meal
• Stay hydrated
• Ensure a good night’s sleep.

Consult 19 years experienced Chief Nutritionist Vasanthi for expert advice and a personalized diet plan. In-person consultation at HSR, Koramangala, Bellandur, Haralur, and video consultation across India.

• Consultation INR 750
• 1 Week personalized diet plan INR 2000
• 1 Month personalized diet plan INR 4000
• 3 Months personalized diet plan INR 9000

• Weight loss can be achieved even in the comfort of your home without spending bundles of money at fitness centers.
• Plan the meals and start the weight loss journey accordingly.
• Start indulging yourself in high-intensity workouts like aerobics which can help to reduce weight rapidly.

Weight Loss Tips at Home

Do not skip your meals even if you’re running late

• Skipping a meal increases the appetite and makes you eat in large quantities for the next meal which makes you gain weight.
• Essential nutrients can be missed when a meal is skipped.
• You may feel hungry throughout the day and snack on unhealthy foods.

Include plenty of fruits and vegetables

• Fruits and vegetables are high in fiber, and low in calories and fat making them a perfect choice for weight loss.
• Adding lots of vegetables to the diet makes you feel fuller for a long time, thus reducing your appetite.
• They are also rich in essential vitamins and minerals.

Drink lots of water

• Drinking a glass of water before a meal helps in reducing the quantity of food that you eat.
• Some people mistake thirst for hunger and start munching on snacks that may add extra calories to the body.
• Furthermore, water is an essential fluid required for the body’s functions.

Be more physically active

• Exercises and workouts help to burn the extra calories that have been stored as fat.
• Do not force yourself into any activity which may cause a lack of interest in the future.
• Enjoy what you do and make it a daily routine.

Use a smaller plate

• You may start noticing a decrease in portion sizes when using smaller plates.
• Eat slowly, chew your food well for better digestion, and practice saying “No” before the stomach is full.
• Fill more of your plate with vegetables and a small portion of rice.
• Rice is a rich source of carbohydrates, so limit rice consumption.

Don’t avoid foods forcibly

• Don’t purposefully avoid the foods, especially your favorite foods.
• Forcibly avoiding them can make you crave them for more. Enjoying occasional treats is an exemption.

Preplan the meals

• Plan your meals for the whole week to avoid last-minute chaos and prevent ordering outside food that is rich in calories and fat.
• Planning meals make grocery shopping even easier.

Weight Loss Excercise Tips

• Exercises and workouts are efficient ways to lose weight.
• Exercise helps to burn extra calories and makes you fit and healthy.
• Exercise not only helps in losing weight but also strengthens the bones, improves mood, and reduces the risk of chronic diseases.
• Do not overstrain yourself as it releases cortisol, a stress hormone linked with belly fat making it even more difficult to lose belly fat.
• Some of the workouts that help in weight loss are

Brisk walking

• Walking is one of the best exercises that can be done without the help of any gym equipment.
• If you are a beginner start walking at a slow pace and increase the speed and time gradually so that no pressure is created in the joints.
• Use the stairs instead of the lift at your workplace/home to increase the number of calories burnt.

Jogging and running

• Start shifting slowly from brisk walking to jogging and running.
• Start jogging slowly and increase the speed gradually and then start running.
• Jogging and running are intense-cardio exercises that help burn visceral fat (i.e.) belly fat.
• Set your goal to 30 minutes of jogging/running 4-5 times per week.

Cycling

• A common outdoor activity that helps in losing weight.
• Cycling increases overall fitness, increases insulin sensitivity, and reduces the risk of cardiac problems.
• Cycling suits people of all fitness levels and has a low impact on the joints as well.

Swimming

• Swimming is one of the methods to lose weight with fun.
• The number of calories burnt depends upon the type of strokes you swim.
• Breast strokes were found to burn the most calories when compared to butterfly strokes and freestyle swimming.

Yoga

• Actively performed Surya namaskar helps in burning calories.
• Performing yoga asanas help in improving mental and physical well-being.
• Yoga and meditation reduce stress levels.

Weight training

• The body continues to burn calories even after the weight training workouts.
• Weight training increases metabolism.
• Promotes muscle growth.
• Builds strength.

Tips to Lose Belly Fat

• The main purpose to lose weight is to lose the belly fat that is accumulated in the abdominal region.
• Abdominal fat can be measured with the help of a measuring tape around the waist circumference.
• If the fat measure exceeds 40 inches (102 cm) in males and 35 inches (88cm) in females, it is termed abdominal obesity.

Include more protein-rich foods in your diet

• Protein is an important macronutrient that has been shown to reduce cravings by 60%.
• Protein makes you feel fuller for longer periods and reduces your appetite.
• Protein also increases metabolism and prevents you from gaining more weight.
• Eggs, pulses, legumes, nuts, dairy products, nuts, and animal foods are rich sources of proteins to be included in the diet.

Increase your fiber intake

• Intake of fiber-rich foods, especially soluble fiber helps in weight loss.
• Soluble fiber binds with water to form a gel-like substance which slows down the movement of food through the digestive tract.
• This increases the duration of feeling full and reduces hunger.

Reduce carbohydrate intake

• Carbohydrates are mostly available in the form of refined foods such as white rice, white bread, pasta, sugars, candies, and baked products.
• Some of the harmful abdominal fat can be reduced with the help of an alow-carbohydrate diet.
• Include complex carbohydrates like whole grains and legumes instead of simple carbohydrates.

Make exercise a daily routine

• Exercises help in reducing total body fat, thus keeping you fit and healthy, and free from any life-threatening diseases.
• Aerobic exercises like walking, running, cycling, and swimming can show noticeable changes in abdominal fat.
• Exercise also helps in reducing inflammation and blood glucose levels, and increases metabolic rates.

Avoid sugars and sweetened drinks

• Sugars and junk foods are loaded with empty calories that lead to weight gain.
• Added sugars are stored as fats in places surrounding the liver and abdomen.
• Sugars are a mixture of glucose and fructose which if added enormously are stored as fat in the liver.
• This leads to insulin resistance and causes hindrance in the metabolic rates that take place in the body.
• Avoid foods that contain added sugars to prevent obesity problems.

Reduce stress

• Stress plays a major role in weight gain.
• When you are stressed, the adrenal gland produces more cortisol (stress hormone) that increases the appetite and drives abdominal fat storage.
• Reduce stress levels by engaging yourself in yoga and meditation to reduce belly fat.

Track your food intake

• Maintain a food diary to monitor your calorie intake.
• Some apps related to food tracking help you keep track of carbohydrate, protein, fiber, and micronutrient intake.
• This also helps to calculate the number of calories burnt and keeps track of daily physical activities.

Natural Weight Loss Tips

Natural ways are the safest ways for weight loss.

Add whole foods to the menu

• Adding whole foods makes you stay away from added sugars, fats, and processed foods.
• Whole foods contain increased satiety values that allow for keeping the calorie intake within limits.
• Whole foods are rich in essential nutrients that promote the normal functioning of the body.

Fill the pantry with healthy snacks and foods

• Healthy snacks are often a great addition to the diet.
• Exposure to unhealthy eating can be hardly reduced by stocking up the pantry with healthy foods.
• Healthy snacks are easy to prepare and take on the go.
• Boiled eggs, trail mix, whole fruits, and roasted nuts are among the healthy snacks one can depend on.

Avoid processed foods

• Packed and processed foods often contain large amounts of trans fats and saturated fats which may be the primary cause of weight gain.
• They are loaded with additives and preservatives that can create an imbalance in the immune system.
• Avoid these foods and rely on unprocessed and healthy foods.

Drink plenty of water and fluids

• Water is an excellent choice for weight loss.
• Drinking water before a meal reduces the amount of food intake and increases metabolism.
• Plain water can be boring, in that case, opt for vegetable/fruit-infused waters and unsweetened herbal teas and juices to increase the fluid intake.

Avoid liquid calories

• Liquid calories are obtained from sweetened fruit juices, soft drinks, milkshakes, and energy drinks.
• The brain does not register liquid calories, so you end up consuming more calories which increases the risk of obesity.

Follow intermittent fasting

• Intermittent fasting is an eating pattern between cycles of eating and fasting. Fasting involves 2 methods
• The 5:2 method is in which a person eats for 5 days in a week and fasts for 2 consecutive days.
• The 16:8 method where the eating window lasts for 16 hours and the fasting window extends up to 8 hours.

Easy Weight Loss Tips

Change your lifestyle

• People may be eager in dieting in the early stages of weight loss but they tend to gain weight in long term.
• Put efforts to change lifestyle habits.
• Focus on whole unprocessed foods.
• Cut down on sugars.
• Increase intake of fiber-rich foods.
• Good quality sleep.
• Physical activities.

Avoid the frequency of outside food

• The foods that we buy from outside are loaded with saturated fats, salt, and sugars.
• Frequent consumption of outside food paves the way for obesity and other diseases.
• Act wisely by choosing homemade foods that are rich in nutrients.

Follow a regular sleeping pattern

• Poor quality slows down the metabolism.
• When the metabolism slows down, the process of converting the calories into energy reduces, thus the extra energy is stored as fat in the body.
• When the sleeping duration falls behind 5-6 hours per night it increases the risk of obesity.
• Deprivation of sleep can increase the cravings for sweet and salty foods.

Fill your plate with more vegetables and fruits

Vegetables and fruits are low in calories and high in fiber. They are also a rich source of vitamins and minerals.

Avoid binge eating

Packed food is high in calories and low in nutrients and vitamins. It is only the empty calories that add to your body.

Check food labels

Develop the habit of checking the labels for calories, fat content, sugar levels, salt content, and preservatives.

Eat smaller meals at frequent intervals

• Reduce the portion size to decrease the calorie intake.
• The brain takes 20 minutes to understand the ingestion of food and sends signals to stop eating.
• Chew the food well for better digestion and absorption of nutrients.

Eat a protein-rich breakfast

• Protein-rich foods take time for digestion and keep you fuller for a longer time.
• It also controls the release of hunger hormones.
• Include eggs, oats, quinoa, nuts and seeds, legumes, and pulses in the breakfast menu.

Weight Loss Tips for Women

• The Golden rule for weight loss is to burn more calories than what you eat every day.
• A woman needs a lot of nutrients to combat nutrient loss during childbirth and menstrual cycles.
• It is necessary to modify the meal plan so that all the essential nutrients are made available for healthy living.

Drink plenty of water

• Drinking water stimulates metabolism by 24-30% in 1-1.5 hours and helps the body to burn more calories.
• A woman can lose 44% more weight if she drinks 500 ml of water half an hour before a meal, according to a study.

Intermittent fasting

• Intermittent fasting is an effective way to lose weight.
• Consider healthy eating habits on non-fasting days to avoid excess calorie intake and over-eating.

Avoid refined foods

• Intake of refined foods causes a spike in blood sugar levels which results in hunger and increased food intake.
• Refined foods can lead to obesity.
• Include foods rich in fiber for efficient weight loss.

Manage your addiction to various foods

• Food lovers may have the curiosity to try different foods which may lead to weight gain.
• Efforts to overcome food addiction must be taken and implement the habit of eating healthy fruits and vegetables instead of junk foods.

Stay active

• Do not sit in a place for a long time.
• Be active and keep moving throughout the day.
• Move your body every 30 minutes regardless of the workout you do.

Weight Loss Tips for Men

Resistance training

• Resistance training includes lifting weights, using equipment in the gym, and practicing weight loss exercises like squats and push-ups.
• Resistance training helps the body to burn calories even during the resting phase.
• It can be combined with cardio exercises to burn more calories.

Practice mindful eating

• Be aware of what you eat.
• Avoid distractions from television and other electronic devices while eating.
• Chew the food well and eat slowly.
• Do not overeat your favorite food.
• Stop eating once you feel full.

Add vinegar to the diet

• Adding vinegar to the diet helps in reducing the daily calorie intake by 275 calories.
• Vinegar may be in the form of white vinegar or apple cider vinegar.
• According to a study, 1-2 tbsp of vinegar consumption daily reduced belly fat, waist circumference, and total body weight over 3 months.

Include healthy fats

• Healthy fats are found in fatty fish like salmon, almonds, walnuts, and olive oil.
• Be conscious to reduce the intake of unhealthy fats which includes saturated fats and trans fats.

Indulge in HIIT (High-Intensity Interval Training)

• HIIT mainly targets the burning of belly fat.
• HIIT involves high-intensity workouts and short recovery periods.
• HIIT usually consists of 6-10 repeated cycles.

Eat more protein

• The demand for protein requirements is high for men when compared to women as they weigh more.
• Lean proteins found in fish and chicken breasts meet the daily requirements of men which can be consumed either in grilled or steamed form.
• Avoid deep frying to cut down the fat intake.

Personalized Weight Loss Tips

• Obesity has become the main starting point for many diseases.
• Naturally, a person wants to shed kilos very quickly with minimal effort.
• The body stabilizes only when there is a gradual and steady reduction in weight.
• It is smart to stay on a healthy diet and regular physical activity even after you have reached the goal to sustain weight.
• Weight loss doesn’t take place all of a sudden. It requires a step-by-step process and commitment.
• A small change in body weight brings in lots of changes in blood pressure, cholesterol levels, and blood sugar levels.
• The risk of acquiring chronic diseases is also reduced to a greater extent by weight loss.
• You’ll start living a healthier lifestyle, learn new eating habits, and indulge yourself in physical activity as a part of your lifestyle.
• Eating patterns and needs change from person to person.
• Some may feel unsatisfied as they will not be able to relish their favorite foods, while some may feel still hungry even after completing a meal. This may pull them apart from following healthy diet styles.
• Don’t refrain from consuming healthy fats to lose weight.
• Book an appointment with our best nutritionist to get your personalized weight loss tips.

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