LOOSING WEIGHT NATURALLY
We are in the world of processed foods, busy routines and changing lifestyles have taken us away from the granny’s kitchen where everything was A la Minute and wholesome. It was packed with lot of freshness and complete goodness of fiber, vitamins and taste. Now we are in a world where processed foods, fast foods, and generally, unhealthy foods are cheaper and more available than organic foods, there has been a tremendous rise in cases of obesity. According to a World Health Organisation research, obesity and malnutrition are the biggest challenges in the coming decade as the numbers have already surpassed 3 times of what is used to be in 1978. Some of the significant causes of obesity are:
Have we ever realized we can reduce the weight naturally by embedding some changes in our daily living , these are not too hard to adopt and are really beneficial and they are tried and tested towards staying fit. One of the effective ways to do so is through dietary changes.
Some of the phrases you hear are, ‘you are what you eat’ or ’80 % of your weight loss happens in the kitchen, and 20% happens in the gym’. Our focus shall be on 80%.
When we talk about active lifestyle we need to adopt #5 changes in our daily habits
#1 Walk more, don’t just be desk duck the whole day in office, instead of using phone walk to the associate desk. Take frequent breaks from desk to take a stroll around in the office.
#2 Whenever using lifts, use it to one floor less , means while going up , take the lift to one floor less and walk up the steps to the destination and same while coming down. This not only burns your calories but also keeps mobility in muscles
#3 Make sure you detox yourself once a week; this really works both for you as well as humanity. Example fast for at least 12 hrs once a week or sustain on only one meal in 24 hrs once a week. This not only gives rest to the digestive tract but also detox the body as you are more on fluids for that day.
#4 I ll share interesting example of what I was being told and it really worked for me , most of the time we are guided by dieticians and nutritionists to have smaller meals multiple times a day , well I was being told exactly opposite . Eat whenever you feel really hungry and while eating keep 20% empty. Have you ever seen an jungle animal obese, NO because they do not have scheduled kitchens, they prey when they are really hungry. Well I’ll suggest you to check your body type and resistance while practicing this trick as it worked for me but can you take the challenge on depends on your body type and age.
#5 Drink lukewarm turmeric water in morning, simple just add half tea spoon of turmeric powder to luke warm water and sip it, make sure this is the first drink you take after getting up from bed. This not only detox your system but enhance immunity, reduce risks of cancer and not to forget turmeric is one of the best natural antioxidant it helps reducing joint and muscle pains.
Take a look at 9 SUPER FOODS that can assist you in a weightless journey.
#1 TUNA
Tuna is a type of fish with a wide range of up to 15 species. They vary in size, but all have an abundance of Omega 3 fatty acids in common. Omega 3 fatty acids help in the increase of metabolism, which in turn accelerates the fat burning process hence a reduction of cholesterol levels in the body.
Tuna also has a low-fat content, which is favorable for keeping your weight in check. As you check on what you feed on, you may feel motivated to work out, and for a proper workout session, you need a healthy cardiovascular system and a diet that consists of foods that lower blood pressure, Tuna happens to do all this.
Tuna increases energy levels and keeps you satiated for more extended periods after eating a small portion of it. Its high protein content ensures that after a heavy workout, your tissues get repaired, and your immune system gets boosted.
In addition to all this, your muscle mass built beyond any limit you ever thought you wouldn’t exceed.
Tuna is rich in vitamin B, which is essential in keeping the nervous system healthy and the breakdown of food for the production of energy. Vitamin B further helps the body produce red blood cells and maintains healthy skin, nails, and hair.
#2 LEAFY VEGETABLES
It’s common for most of us not to incorporate leafy vegetables into our diets, but if you want to lose weight, this is an excellent way to start. Our bodies have inbuilt mechanisms that sense a lack of nutrition from plant foods, mainly vegetables.
Obesity is a lack of phytochemicals that boost human health. The phyto chemical composition is vital since plant compounds have proven to affect enzymes (favorably, of course), insulin sensitivity, and weight control hormones.
Green leafy vegetables also trigger signals of satiety, which help promote weight loss and also prevent weight gain. The plants also contain vitamins, which help in weight loss and nutrients essential for good health.
Examples of these leafy vegetables include; micro greens, kales, spinach, mustard greens, Swiss Chard, and arugula, only to mention a few. They can be eaten raw or cooked dependent on your liking and added to smoothies or even soup.
#3 CRUCIFEROUS VEGETABLES
You’ve seen them, you’ve eaten them, but did you know that they can help shed off those extra pounds? That’s right!
The mustards, the crucifers, the cabbage family, call them what you want, but make sure to add them to your diet if you’re going to maintain or get a healthy body. Cabbage, cauliflower, broccoli, and Brussels sprouts are great whole foods because they are high in fiber. They contain folic acid, potassium, sodium, and other B vitamins that do amazing things to your metabolism.
The soluble fiber that is significant in cabbages binds itself to bile acids that are present in the digestive tract. It not only aids in digestion but also removes cholesterol, which we know too much of can increase your risk of heart disease.
These low-calorie foods also make you feel full for more extended periods and curbs overeating. The fiber takes longer to digest, therefore fills you, and your body runs on lower calorie levels.
Folic acid in these vegetables ensures that protein in your body gets metabolized, which helps maintain a stable insulin level. The Vitamin B6 in the crucifers converts food intake into energy. It reduces one’s appetite, which ensures you eat when you are starving.
There are several ways to cook the vegetables, but you should take caution for the maximum acquisition of the nutrients. Brussels sprouts, for example, should not be overcooked.
Souping your crucifers is a healthy way to get the good stuff that will help your body stay in shape—a great way to detoxify your system without necessarily starving yourself to lose weight. The soup, which is quite filling, will help you stay off unnecessary snacking.
#4 CELERY
You have probably heard or seen or even tried celery as a solution for weight loss. It might not be the tastiest food on the planet, but it sure does the trick for weight loss.
First, celery has a fiber, which is especially useful for our digestive system. Fiber takes longer to digest, and therefore you stay full longer, meaning that you’ll eat less, which will automatically reduce your calorie intake. The fiber is at its maximum when celery is eaten whole rather than juiced.
Two, celery is a harmful calorie food meaning that the body uses more calories to digest the celery than it has. When this happens, fat in your body gets burned.
Celery is packed with potassium, which is a suitable electrolyte and aids in fluid regulation. When this happens, your muscles remain in great shape, and you are less likely to have muscle cramps.
#5 AVOCADOS
Fat ? Is it the first thing that comes to mind when you think about this delightful fruit.The fat in avocados is excellent, as opposed to what you may think. This fat is monosaturated, and it has oleic acid.Avocado is plant-based. It is thus suitable for both vegans and those with a meaty palate.
Avocados leave you satiated way faster than your ordinary processed carbs. Apart from avocados being delicious, they have immense health benefits.
Avocados have potassium, vitamins B5, B6. C, K, and E, among other nutrients. Its caloric content is less than 200 making it low-carb. In addition to all this, it has zero cholesterol.
#6 NUTS
Nuts are packed with protein and are significant contributors to a healthy diet as they also contain antioxidants. The fact that they are fat and calorie high, nuts can be advantageous in weight loss if properly portioned in a menu.
Nuts are a good source of nutrients, fiber, and fat. In a nutshell, a variety of these densely packed energy foods can be a great addition to your weight loss plan.
Magnesium modulates the metabolism of fats (LDL and HDL cholesterol) and carbohydrates. Cashew nuts, almonds, brazil nuts, and walnuts contain essential elements. Rich in fiber, pistachios can also be an excellent inclusion for a weight loss diet with the right serving of nuts as recommended daily by experts. By promoting healthy cholesterol in the body, the risk of chronic cardiovascular diseases gets eliminated in the long run.
Nuts come in handy when working out as they are an easy carry along with snack yet high energy-packed foods with a lot of calories and bursting flavor of nutrients. From being a wholesome food included in dieting fruit smoothies, nuts provide various options in recipes and health plans.
#7 WHOLE GRAINS
Whole grains are considered to be weight-adding foods for their use in pop culture diet when, in reality, they are weight-loss-friendly.Eating whole grains encourages our bodies to trim down and become healthier. The fibers contained in entire grains feed beneficial gut bacteria that, in turn, keep one lean and healthy.
Evidence found that eating whole grains brought a slight improvement to the health of the digestive and immune systems. The findings show that eating whole grains results in loss of calories through boosting metabolism and cutting down on calories absorbed during digestion.
Unlike whole grains and fiber-rich foods like barley, oat, rice, and wheat products, refined grains and foods low in fiber do not contain the germ and bran Quantitative analysis carried out within the study supports the association between the presence of whole grain and fiber in the diet with lower body mass and improved health.
The science of it also adds up; while the first study highlights the reduced intake of calories from whole foods, the supporting research also considers improved metabolism and excretion.
#8 LEGUMES
All varieties of beans and other legumes have been found to affect weight loss positively. Despite the general popularity of veal, pork, and other animal protein sources, lentils, chickpeas, and peas give more satisfaction than animal protein.
According to the food and nutrition journal (2016), diets rich in high protein legumes have a lower combined appetite score, less intense hunger, less overall food consumption. They are more satisfying than high protein meat.
Moreover, high protein meat and low protein legumes led to a lower energy intake of twelve and thirteen percent, respectively, compared to high protein legumes.
The amount of fiber in high protein legumes is higher than their meaty alternatives, which do not yield to the body more advantages than low protein legumes.
#9 FERMENTED FOODS
These foods are beneficial for more than satiating hunger; they also sustain and increase the microbiomes in our digestive tracts. Having a healthy and sufficient microbiome is vital for proper health and stable weight.
Microbiomes are the most populous living cells in the human body. Apart from helping to maintain a healthy weight, the microbiome controls the immune system, regulate metabolism, keeps the gastrointestinal tract intact, affects mood and brain function, and are the source of crucial vitamins and nutrients.
There are many forms of fermented foods, including pastes, curries, seasonings, stews, pickles, condiments, and candy. They can be cooked in their various types, in multiple ways, as any part of a meal, including as a main dish, side dish, salad, or dessert. Additionally, there are fermented drinks that also serve to sustain and replenish the microbiomes in our bodies.
Alcoholic drinks like beer and wine, as well as non-alcoholic ones like milk, tea, and vinegar-based beverages, serve the same purpose.
FINAL TAKE
When choosing foods that will help you maintain weight, you must research the particular foods you have in mind. It is also essential to consult your physician before using new foods in case of any health risk. Some foods may not be compatible with other people’s bodies.Avoid foods that have excessive amounts of sugar, sodium, and fat. Most foods that will contain those mentioned above are mostly processed. Steer clear from them.
These foods lack nutritional value, which makes the food bad for your health and makes it easier for you to gain more weight. These processed foods include bacon, breakfast cereals, ham, instant noodles, and sodas.
The choice to eat whole and more nutritious food may not be a walk in the park, but it will go a long way toward weight loss.Top of Form
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