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| Weight loss |
In America, 42% of the total population is facing the problem of obesity. Obesity and overweight is the biggest health problem on the planet. It is for sure that everyone who is overweight wants to lessen his body fat. In this article, we will tell you how to lose weight in a healthy way.
I think thousands of tips and trips are available on the internet which can help you but I will show you some proven ways and also by implementing them, you can healthily lose weight and belly fat.
While there are many traditional tips, diets, and supplements which claim to ensure quick weight loss but most of them are not scientifically proved. Some scientific strategies can help you.
Below are some proven ways which can help you to lose weight healthily:
1- Track your diet:
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| Analyze your diet |
One who wants to stable his body fat should be aware of what he/she is eating and drinking throughout the day.
For doing this, you can have an online food tracker or a journal. There are many apps available on the play store and app store, you can easily download them on your phone.
Managing your diet will ultimately manage your body weight. By monitoring your diet, you can easily manage your body fat.
2- Keep exercising:
Exercise plays a significant role in managing body weight. I would that exercise is the only thing which can help you lose weight without any disadvantage. Some of the exercises are following:
Walking:
Walking for weight loss
Walking is the best exercise for everyone who is either obese or skinny. Walking only gives advantages and it is worthful for any age. Walking is an exercise which can be carried out without any type of equipment According to a study, a 70 KG person burns 170 calories by walking for 30 minutes.
You can take the stairs for walking exercise. At least, you should walk about 0.5 Kilometres a day.
Running and Jogging:
Jogging for weight loss
Runnin and Jogging is the best exercise for weight loss. Your running or jogging speed should be 8-10 Kilometers per hour. 30 minutes of running usually burns 350 calories. Running and jogging could also help to lose belly fat.
Jogging and running can be carried out at any tie and any place. The most suitable time is in the morning. Running on Grass-like surfaces could help you to avoid joints pain.
Weight Training:
Weight training for weight loss
Weight training would be a good choice for overweight people. Weight training or weight lifting is not only good for managing weight but also plays an essential role in muscle building. It can also raise your resting metabolic rate which is the number of calories your body burns at rest.
A study shows that 10 minutes of strength-training exercise can increase your metabolic rate from 7-10%. Even hours after weight lifting, your body continues to burn calories.
Cycling:
Cycling for weight loss
Cycling is an entertaining exercise. You can easily lose weight by cycling and also enjoy it. Cycling is an outdoor exercise but still some gyms and training centers provide it indoors.
According to an estimate, 30 minutes of cycling burns 250 human calories which are fantastic for obese one.
Cycling not only helps you to weight loss but also prevents heart diseases and cancer. It is a low-impact exercise and has a low impact on your joints.
Yoga
Yoga for weight loss
Yoga is the most popular mental exercise which relieves your stress. Yoga gives tranquility to the person’s mind. Yoga is also useful for obese and overweight people.
Studies show that 30 minutes of yoga training burns 150 calories. Yoga teaches you mindfulness which can help you to avoid over-eating and unhealthy foods. You can learn Yoga online and can practice easily in your own home.
3- Take a healthy breakfast:
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| Healthy breakfast for weight loss |
People on diet usually skip breakfast which is not good. Skipping breakfast will not lose you weight but can weaken your body strength. Take essential nutrients in breakfast. If you skip breakfast, you would be snacking all day and the result will be different from your thoughts.
4- Take regular meals:
Taking regular meals according to your routine is better than eating throughout the day. The regular meal should contain protein but no fats. You should take healthy vegetables and Salat in your meals.
5- Take Green tea after a meal:
Green tea for weight los
Green tea is so beneficial for obese ones. It makes the metabolism process of our body more efficient. Green tea usually contains caffeine and catechine, both of them increase the amount of energy that the body uses. Green tea is also useful for the healthy digestion of food.
6- Drink more water:
Water can be so helpful for weight loss because it is completely a calorie-free drink. It can suppress your appetite if you consume it before meals. If you are overweight, you should replace all your beverages with clean water. 7- Avoid sugars: Sugars are the most common cause of obesity. People who use sugar-contain beverages are mostly overweight. You should avoid all your meals which contain sugar. Avoid sugary desserts. 8- Reduce carbs: You should replace all the refined carbs with complex carbs. You should eat less refined bread, take breakfast with fewer carbs, try some sugar alternatives, avoid curb sugar-sweetened drinks, and should choose low-carb snacks. 9- Sleep for 8-9 hours: |
Above are few proven ways for healthy weight loss. After trying some of the tips and supplements, the result will appear in 2-3 weeks and you will see a big difference. Just remember to stay steady and calm.
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