Losing weight is a tougher job than anything else. Losing weight does not only consist of reducing weight; it also refers to burning the extra fat from the body. But there’s no need to worry about it because we are here with the 13 easiest steps to reduce weight: –
1. Sugar and Starch Reduction
Sugar and starch are the different forms of glucose, and so they have many calories inside them.
Eating too many calories causes a gain in weight.
A study has confirmed that 100 grammes of sugar contains 390 calories and 100 grammes of starch contains 200 calories, which is equivalent to 0.4 kg.
So the first step to reducing or losing weight is to control the use of sugar and starch in our daily meals.
2. Consume Matcha Green Tea
Many people take alcohol or other energy drinks daily. Alcohol is the 2nd most caloric macronutrient, and calories from alcohol are not the same as calories from food because the human body treats alcohol as poison, which stops the metabolism of other foods. In research, it was found that 1 gramme of alcohol contains almost 7 calories, whereas 1 gramme of protein contains only 4 calories. This is because proteins contain some nutrients for our body but alcohol does not.
Calories from alcohol and beer do not burn up, whereas they are stored in the human body as fat.
So the basic strategy for alcohol or other energy drink users will be to reduce or eliminate alcohol consumption by substituting shakes, coffee, or tea.
The best solution is to use green tea. You can use green tea like Real Matcha, which is the purest green tea and is specially used to reduce weight, which we will discuss in further topics.
3. Include Proteins in the Meal
Proteins play a major role in helping you lose weight. Increasing the amount of protein in place of fats and sugar helps to reduce the growth of hunger hormones, which in turn triggers the growth of satiety hormones.
Satiety hormones are responsible for reducing the appetite and making you feel that you are not hungry.
In a study, it was confirmed that an increase in protein intake by 15–30% helps to eat 442 fewer calories every day, which helps to reduce around 5 kg in 12 weeks.
So, by increasing the protein in the meal, it automatically reduces the calorie intake, which is a key role in weight loss.
4. Vegetables to Add to Your Meal
The first step to reducing weight is to correct what you eat.
To lose weight, you should add low-carb vegetables to your meals.
Carbs are carbohydrates that contain sugar, starch, and fibre. These contain higher amounts of fat and calories.
Some of the best low-carb vegetables are:
Bell Peppers, Broccoli, Asparagus, Mushrooms, Zucchini, Spinach, Avocados, Cauliflower, Green Beans, Lettuce, Garlic, Cucumbers, Brussels Sprouts, Tomatoes, and Cabbages.
These are the best 15, and there are many more, which you can check out on the Internet.
5. Protein Rich Breakfast
Eating breakfast daily helps to maintain a healthy weight, This is also proven in the research study in Phillips.
Breakfast is an important morning ritual. Having a protein-rich breakfast helps you to stay full in your stomach for a long time, which reduces overeating and also reduces calorie intake by 15%.
As mentioned in adding protein to your meal section(protein section P1.2), protein helps to increase the growth of satiety hormones, so including protein in your breakfast would help to lose weight speedily.
A few protein-rich breakfasts are:
1. Scrambled Eggs with veggies.
2. An omelette
4. Shakes (fruit shakes like banana or apple).
6. Drink Water Before Eating
Drinking water is a very essential part.
An average human being should drink at least 2.5 litres of water every day.
Water also helps to reduce weight as water is an appetite suppressant, i.e., it stops a person from feeling hungry, thereby reducing the amount of food they eat. In research, it was found that drinking water before meals results in a reduction of 75 calories, which is around 27,000 calories a year, which is around 3.4 kilograms. Hence, drinking water before you start your meal will at least help you to reduce 3.4-3.5 kg in a year.
7. Chew your Food Properly
Chewing food properly makes you eat your food slowly, which prevents you from overeating.
In a study, it was found that chewing food properly and eating slowly reduces the calorie intake by 10–15%. Chewing your food slowly not only decreases calorie intake but also improves digestion.
8. Diet Plan
A diet plan is a plan or basic structure of what you eat or the total amount of calories you consume in a day. Bigger goals should be accomplished by small steps, and a diet plan every day is one of them.
You should have a diet plan for a day which should be followed at least for 8–10 months, even though you can occasionally take a break during weekends or functions, but never forget your goal to lose weight.
A diet plan should include every meal with a sufficient number of calories that you have planned.
A diet plan should be protein-rich and have a reduced amount of fat and starch.
9. Daily Physical Activity
Even if you make a diet plan with the maximum amount of protein, then it is nearly impossible to avoid fat in the meal.
So the simplest way to burn fat is to engage in regular 10-15 minute exercise.
Regular exercise also helps you to keep fit and control your calories.
Many people prefer the gym as a fast method to lose weight and to acquire a fit body, but it also has a few harmful side effects. The best way is to avoid the gym and prefer yoga.
The few best yoga positions for weight loss are:
Adho Mukha Svanasana
10. Group Activity
If you are not strong in your will and not regular with exercise or yoga, then the group activity is best for you. It’s tough for many people to be regular with exercise and yoga, but group activity with many people gives a unique strength to burn calories.
Group activities are those events that you perform with your friends or with a large number of people.
Group activities are the easiest and most interesting way.
You should plan an activity like trekking, camping, or swimming.
These activities require high energy, which helps to burn fat and calories.
In a study, it was found that a hike of 2 hours in trekking burns around 1000 calories.
You can also join an association like beach cleaning or other social activity that also requires physical activity at least once a month, which is good for both nature and your health.
11. Morning Walk
Another easy way to lose weight is to plan a daily morning or evening walk.
It is quite difficult for everyone to spare some time from the busy schedule for the gym or exercise, but you can always go for a morning or evening walk, which helps to burn fat and calories. If you walked 30 minutes daily, you could easily burn at least 150+ calories a day.
The task of the walk can be easily fulfilled. You don’t need to provide a specific time for it. You can perform it in your daily schedule.
For example, if you buy daily goods like milk or anything else, then avoid the vehicle and take a walk to the store. Choose the longest route so that you make sure that you walk for at least 30 minutes. That’s it. You have completed your daily task without making any extra effort to plan any extra time.
A morning walk does not only help with weight loss but also keeps you fit. Many doctors suggest their patients take a morning walk because the sunrays in the morning are very beneficial for the human body as they provide Vitamin D.
12. Keep Junk Food Hidden
The more you see high-calorie foods, the more you wish to eat them, So the basic way is to keep the junk food out of our sight.
Fill your refrigerator with high protein foods and avoid foods high in fat and starch.
The less you see junk food, the more you avoid it.
13. 80% Rule
The 80% rule is about focusing on the main diet at 80% and relaxing at about 20%.
You can apply this rule to your diet. For example, you can maintain your regular low-calorie diet during the weekdays and take a break from the diet during the weekends. This is a very efficient way to have success in any field. If you stick to your diet every day, you will eventually lose motivation to finish it, so taking a break and restarting your diet on Monday will yield excellent results.
The 80% rule helps you to make your diet successful mentally, which is very important to accomplish any goal.
The below provided table shows the fit height to weight ratio which is to be followed: –
The weight to be maintained according to age is provided in the table below:
The weight to be maintained according to age is provided in the table below:
If we follow a healthy diet plan and do a little bit of exercise, like running and yoga, which is enough to maintain the desired body weight.
These are my 13 ways to lose weight. Please let us know what your favourite is from this list.