Are you worried just because you cannot wear your favorite outfits? Do you want to eliminate the problems brought on by being overweight?
You may have decided to improve your physical fitness to enhance your general health, have more energy, or be ready for a competition or other significant event. People want to lose weight for different reasons. "I don't like the person I've become,"
"I find it difficult to climb the stairs now due to my weight."
“I don’t want to get diabetes like my father.” Whatever your goal is, you should be aware that you are not alone in this.
It is not difficult to lose weight. It's important to address the leading cause of the weight increase. Numerous more issues can arise as a result of obesity. While losing weight just focus on progress as it will help you to improve other health issues along with.
The majority of individuals in our world are aware of how difficult it may be to maintain weight and what it's like to carry additional body weight.
Obesity affects more than simply how you look, even though it can have a negative impact on your confidence and self-esteem. In fact, it needs to be the least of concerns. By increasing the risk of developing fatal diseases including cancer, diabetes, and heart disease, obesity contributes to early aging and death.
Also, it's very risky to have visceral abdominal fat! The terms "organ fat" and "intra-abdominal fat" are also used to describe visceral fat. As the liver, kidneys, and other digestive organs, as well as other important bodily organs, are located nearby this stubborn fat, it poses a serious health risk.
I understand that it can be discouraging to make so many efforts, such as following a strict diet and exercising regularly, but still fail to lose weight.
Remember that weight loss requires patience. Do not rush!
Helps to boost the metabolism
Helps reduce weight
Boosts energy levels
Helps with protein digestion
Helps overcome nutritional deficiencies
What’s the reason?
Unhealthy eating habits can lead to a slow metabolism and sluggish liver, which results in obesity.
Hormonal changes during PCOS/PCOD, pregnancy, and menopause, cause an imbalance of hormones in the body which can cause weight gain.
Indigestion will lead to poor absorption of proteins and fats, making the body gain unhealthy weight and become obese.
In the absence of enough physical activity the body will not be able to use the fats stored in the body which will lead to obesity.
What to avoid
Unfortunately, the cheapest and most freely accessible foods right now are fast food and processed foods, which are high in sugar and calories and contribute to overeating. Cut out fast food, which relies on various flavors and high sodium levels to taste good, as well as anything with a long list of difficult-to-pronounce ingredients. Instead, consume fresh, minimally processed foods that are ideally homemade.
Corn syrup, dextrose, fructose, juice concentrate, maltodextrin, raw sugar, and brown sugar are just a few names that sugar may go by to hide it. Fruit juices, sauces, and protein bars are a few examples of foods that frequently have these sugars hidden inside of them. What to do instead: Get rid of all of this sugar and replace it with natural sweeteners like stevia, which you can still consume in moderation.
Aim to stay moving during the day rather than spend extended periods of time sitting down.
Replace unhealthy oils with beneficial coconut oil, desi ghee, and grass-fed butter to promote more rapid fat loss. You can follow a weight loss diet plan to know more about recipes that you can follow during your weight loss journey.
Risk Factors
Excess weight can lead to the building up of fat in your arteries. If the arteries that carry blood to your heart get damaged and clogged, it can lead to heart disease or strokes.
An excess build-up of fat will lead the liver to store more fat which can make the liver fatty.
Obesity can increase the risk of Type 2 diabetes associated with insulin resistance. In obese individuals, higher amounts of non-esterified fatty acids, glycerol, hormones, and pro-inflammatory cytokines can lead to the development of insulin resistance released by adipose tissue.
Numerous endocrine changes connected to obesity might result from adjustments to the hypothalamic-pituitary hormone axis. These include growth hormone deficiency, hypogonadism, Cushing's disease, and hypothyroidism.
Golden Tips
Eat more slowly so that you don't consume too much food too quickly.
Learn how much food you need to consume in order to feel content without stuffing yourself.
Avoid multitasking and eat without interruption.
Things you should follow (Do’s) -Increase your protein intake as a high-protein diet increases metabolism, reduces hunger, and affects several hormones that control weight. Protein-rich foods include eggs, yogurt, chicken, fish, legumes (kidney beans, chickpeas, lentils), etc. Consuming more protein actually lowers your levels of the hunger hormone ghrelin while increasing your levels of the satiety (appetite-reducing) hormones.
Healthy fats like desi ghee, olive oil, butter, coconut oil, etc.
Green - Leafy vegetables as these are high in fiber, vitamins, and other minerals. A few examples are kale, spinach, and lettuce. Green leafy vegetables are beneficial for heart patients, and obese people, and help to control blood sugar levels.
Take apple cider vinegar before your meals as it helps to burn extra fat. ACV consumption before a meal may aid digestion, make you feel fuller with less food, and reduce your craving for sweets.
Balance your water intake to keep yourself hydrated. The number of calories you burn while at rest, increases when you drink water.
Replace your regular tea with Matcha tea as it increases fat burning and metabolism, which can help with weight loss.
Replace your unhealthy snacks with fox nuts (Makhana), nuts and soaked seeds, sprouts, and green smoothies, etc.
Try doing intermittent fasting as it can help you with permanent weight loss by adjusting the level of your hunger hormone.
Most people are concerned that if they eat less,they would become hungry or if they skip meals, they will lose weight. However,things are not actually like this. Even if your goal is to reduce weight, youstill need to fulfill your body's needs. Here’sthe cure! The following are some important guidelines to get you started on your weight-lossjourney.
The most important step to tackle obesity is altering your diet since "doing the right thing only matters when you avoid the wrong things.
Dietary supplementation is necessary to prevent the deficiencies that usually arise during the weight loss process by controlling diet and exercise.
You can manage your weight by exercising because it burns extra calories that might otherwise be deposited as fat.
Yes, To fulfill the body’s deficiency of protein and vitamins.
You should take at least 3 months to complete your body’s requirements and better results.
Yes, you need to change your regular diet and take dietary supplements that will help you to boost your metabolism and energy levels. You also need to keep yourself active in terms of physical activity.
No, as you will learn how to manage your diet and lifestyle within these 3 months.
