9- Easy Diet and Lifestyle Change to Lose Weight

If you really want to lose those extra kilos from your body, it requires permanent lifestyle changes. Otherwise weight loss is temporary and you can gain it back when you go back to old habits.

To get started on your weight loss journey I recommends to looking at some habits of your lifestyle that might requires change; like food, exercise, sleep etc…., these things are essential to keeping weight-loss sustainable. So let’s go through these points,

1. Replace sugar with natural sweetener

Sugar is the biggest devil in your meals, please stay away from it. There are many artificial sweeteners available in market and it is unhealthier then sugar; so add some natural alternatives like; honey, jaggery, fruits but these are also in limited quantity.

2. Raw food or salad before every meal

Try to eat raw food before every meal either seasonal fruits or salad- half an hour before every meal. These foods are rich sources of fibers and it helps the food to digest easily, it also helps to controlled quantity of main meals.

3. No water, after each meals

Whenever you drink water after eating your lunch or dinner it will immediately dilute your digestive enzymes and this diluted enzymes will fail to digest your food and slow down your digestive process.

People who used to drink lots of water during meal or soon after eating are generally suffered with digestive issues like bloating, indigestion, acidity, constipation etc…So have your water at least after half an hour afar your meal.

But be sure you must keep your-self hydrated, drink at least 2-3 litre water/day.

4. No packaged or no processed food

Remove all processed and packaged foods like magi, pasta, cookies, white bread from your kitchen. Avoiding processed and junk food is very important steps to gear your weight loss.

Base your diet on whole foods; they are healthier, more filling, and less likely to cause overeating.

5. Must Exercise regularly

Aside from diet; exercise is one of the most common stetergies to loss that extra weight. It burns calories and in addition improves your overall health, stronger bones, and reduces risk of many chronic diseases.

Regular physical activity is important for good health, most weight loss occurs because of decreased calorie intake but always do exercise to sustain that healthy weight.

Do at least 150 minutes of moderate intensity activity a week to maintain your weight.

6. Chew your water and drink your food

Chew your food until it is completed mix with saliva, saliva contains enzymes that helps to digest food. Chewing each bite 20-30 times, means you spending more time with your food.

Studies confirm that chewing every bite for longer helps you lose weight because it allow your brain more time to receive signals from the stomach that it’s full. So the slower you chew the lesser you eat.

7. Sleep

Studies have found that poor sleep is associate with weight gain and obesity. Poor sleep triggers your appetite, lack of sleep actually will dull your brain and so you required more stimulants by food to activate your brain.

So poor sleep has been linked to increased intake of food which is junk, high in calories, fats and carbs.

8. Have fasting to lose your weight:

Fasting is one of the most effective weapons to lose weight, even help to speed up your weight loss.

Especially intermittent fasting; most popular option is fasting for 16 hours and in 8-hours you can have your meals. Doing this method of fasting is as simple as not eating anything after dinner and skipping breakfast.

It is also very important that you must eat healthy food during your eating window, then only this method work.

9. Set realistic goals:

Implement behaviour changes and strategies to help you achieve your goals can be very helpful. Set mini goals that are specific and measured on weekly basis; like take stairs in place of lift, take 15 minute small walking during your lunch break can help you feel light and feeling more achievable.

Always Get in touch with body’s hunger and satiety signals, controlled on intuitive eating.

Weight loss benefits

As you may be aware, obesity is associated with many metabolic diseases like heart diseases, some types of cancer, arthritis, diabetes. Lifestyle changes to weight-loss- aim to reduce the burden of obesity and reduce the associate conditions.

So the greater the degree of weight loss achieve, the greater the health benefits. I think even the smaller amount of weight loss can also give you significant amount of health benefits.

Your main focus during this journey is all about; the weight loss is sustainable in long term, and for this you must be extremely dedicated to your lifestyle changes.

These lifestyle changes like selection of

• Healthy cooking oil instead of refine oils;
• Replace sugar with natural sweetener;
• Raw food before every meal;
• No water after every meal;
• No processed or packaged food items in your kitchen; are going to be with you forever. I don’t think so you would have problem following them religiously.

Also suggest changes you have made to be healthy! Share with me your success story towards health.

If you are not seeing any result after a couple of months, you need to consult with professional, who can personalise a diet plan based on your habits and food preference can be extremely helpful; you can mail me at [email protected] , for your customise diet chart and lifestyle changes, also comment me below.

Stay fit stays healthy.