Now -a -days we are facing health problems due to overweight. People are facing too much stress in finding job, marriage partner, facing high risk problems like b.p. , sugar, increased belly fat, at an early stage. Overweight persons lack self confidence sometimes. We are discussing in brief ways to reduce weight.
Eat more vegetables
It is very simple, If you think about making any meal mostly veggies (at least 50% of anything that you’re having), you’re on the right track to better health.
Have good breakfast
All meals are important, but breakfast is what helps you start your day on the right track. The best, heartiest breakfasts are ones that will fill you up, keep you satisfied, and stave off cravings later in the day. Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you’re including a source of lean protein plus filling fat (e.g., eggs, unsweetened Greek yogurt, nuts, or nut butters) and fiber (veggies, fruit, or 100% whole grains). Starting your day with a blood sugar-stabilizing blend of nutrients will help you slim down without sacrifice.
Drink plenty of water
Water isn’t just a calorie-free beverage, it’s also essential to the process of metabolizing fat, known as hydrolysis, says Pence. So it’s important to drink enough fluids every day—and you’ll need even more if you’re overweight. A good rule of thumb is to drink a milliliter of water for every calorie you consume. Not into the metric system? If you’re following a 2000-calorie diet, that comes to 67 ounces or just over a half gallon of water.
Skip sugary beverages
We just don’t feel full by liquid calories in quite the same way as we do real food. Drinking a juice or caramel coffee drink just isn’t as satisfying as eating a bowl of veggie- and protein-packed stir-fry. So monitor your intake of juice, soda, sweetened coffee and tea, and alcoholic beverages. If you consume each of those beverages during the day, you’ll have taken in at least 800 extra calories by nighttime — and you’ll still be hungry. (
Drink more coffee.
Start your day with a cup of joe. Caffeine is a natural diuretic and an excellent source of antioxidants, which protect your cells from damage. You can have up to 400 mg — about a venti Starbucks coffee — daily, according to the Dietary Guidelines for Americans.
Eat spicy foods
It can actually help you cut back on calories.
Go to bed.
There’s tons of research that demonstrates getting less than the desired amount — about 7 hours — of sleep per night can slow down your metabolism
Eat fiber in your food
Fiber—both soluble and insoluble kinds—tends to fill you up so you don’t eat as much, and is prevalent in lower-calorie foods like fruits and vegetables. Though not all of them, Crandall cautions. “Lettuce does not have a ton of fiber” so you can’t get by on salad alone. She recommends adding one cup of fruit or vegetables to every meal or snack to meet your quota. Or try these fiber-filled recipes.
Take a walk!
Don’t get me wrong — exercising at any time is good for you. But evening activity may be particularly beneficial because many people’s metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours, even after you’ve stopped moving. Plus, it’ll help you relax post-meal so you won’t be tempted by stress-induced grazing that can rack up calories.
Relieve stress
Stress causes your body to gain fat because it triggers the release of the stress hormone cortisol, which in turn increases your appetite.
How do you relieve stress? To an extent, the answer is personal – we’re all different – but studies consistently show that getting out in nature and regular bouts of meditation work to reduce our anxiety.
Don’t eat a lot of sugary foods
Put aside the butter and olive oil: coconut oil should be your new go-to medium for frying and basting. The reason is that it can withstand much higher heats, so it’s less carcinogenic than other oils. Studies show that the medium-chain fats in coconut oil boost metabolism and decrease the amount of fat you store in response to high calorie intake.
