Excess weight must be reduced to stay healthy. Because excess weight causes any disease to easily settle in the body. So weight control is important.
Weight should be reduced gradually. Losing excess weight in a short period is not good. It can have adverse effects on the body. And there is potential for major health risks.
If you want to lose excess weight, you should pay attention to two things first. That is – regular exercise, walking, and dieting.
If you want to lose excess weight, walk or exercise in the morning. Also, walk at least three days a week for 30 minutes. Walk in such a way that the body sweats.
If you want to lose excess weight, you have to pay attention to food. There are some foods, which will gradually reduce excess weight if eaten regularly.
But now the question is - what to eat?
You can eat several foods regularly to lose weight. Let's know about some of these foods-
Oatmeal can be eaten for breakfast. You can mix different seasonal fruits in this dish. Oats contain a lot of fiber, iron, protein, and various nutrients including vitamin B.
Oats contain vitamin B, which helps the body digest carbohydrates. In addition, oats contain a lot of calcium, magnesium, zinc, copper, manganese, thiamin, and vitamins, which are more than other grain foods. Oats are naturally low in fat. It also contains beneficial fatty acids. In addition, oats contain a special type of fiber called beta-glucan, which reduces the amount of cholesterol in the body.
Nutritious foods like eggs, oats, vegetables, fruits, and nuts can be included in the breakfast menu. Brown rice or whole grain brown bread can also be added.
Eat enough vegetables
Include vegetables in your daily diet to lose weight. 50 percent of each meal should be a variety of healthy vegetables.
Eat sour fruits rich in vitamin C. Sour fruits are of great help in weight loss.
Do not sleep during the day
Do not sleep during the day if you want to lose weight. Sleep regularly for 6 hours a night. And eat dinner a little earlier.
Foods to avoid
Avoid sugar and sugary foods, and eat excess rice, oil, and fatty foods.
8 Effective Morning Habits for Weight Loss
This article highlights 8-morning habits that will bring quick success in your weight loss efforts. These habits will help you lose weight as well as keep your body healthy.
1. Drink half a liter of water on an empty stomach
You can drink half a liter or two full glasses of water in the morning before breakfast. It will make the stomach feel a little full, so even if you don't eat much at breakfast, you will feel full. Also, since water has no calories, it does not add weight at all. So you can drink half a liter of water without any worries before having breakfast.
This technique can be used at other times of the day as well. If you drink half a liter of water before eating and then start eating, you may feel full even if you eat less than what you normally eat. Thus this habit will help in weight loss.
Many people think not to drink water before eating, but if you do, you should drink it at least half an hour before eating. Otherwise, there will be digestive problems. There is no scientific evidence for such ideas or suggestions.
However, if you are not in the habit of drinking two glasses of water in the morning, increase the amount slowly. It may feel a bit uncomfortable at first, but don't worry. This discomfort will disappear within a few days.
2. Fix snacks or breakfast throughout the day
When we are very hungry, we often eat unhealthy food, leaving no time to think about whether the food is healthy or not. Maybe singara, puri, jillapi, or coke – whatever is within reach is eaten. Almost everyone knows that these are not very healthy foods, but it becomes difficult to control the cravings.
An effective way to combat this tendency is to think about what to eat for breakfast in the morning. When you go out of the house, you can take a box of fruits, cucumbers, carrots, or tomatoes with you. It can be eaten during breaks.
You can keep 7-8 almonds in a packet. Besides, breakfast can be any healthy and delicious homemade food. Planning in the morning or having something to eat with you may make it a little easier to resist these unhealthy food cravings.
3. Walking to work or school in the morning
You can walk in the morning to work, to the market, or take the child to school. If the distance is long, start small. Then slowly increase the amount of walking. Try to walk fast while walking.
If you are in the habit of taking a rickshaw, you can walk down the last 10 minutes of the road a little earlier. If you take the bus, you can get off 1-2 stops earlier and walk the rest. Practice parking the car 10 minutes early and walking the rest of the way. Gradually increasing the amount of walking will make the process easier for you.
If an exercise can be started little by little between daily work and commuting, then the habit of exercise will become a routine of daily life. Regular exercise is essential not only for weight loss but for maintaining weight after weight loss and maintaining a healthy body.
4. Drinking tea and coffee without sugar
If you are in the habit of having tea and coffee in the morning, then try to have them without sugar. Sugar easily adds extra calories, which can lead to weight gain. There is no need to eat sugar separately to be healthy. The body does not get any special nutrients from sugar. So the more sugar can be avoided in a healthy diet, the better.
Reducing sugar intake in tea and coffee or eliminating the habit of consuming sugar will help you lose weight more. It may feel a little bad at first because of a lack of habit, but slowly you will start liking tea and coffee without sugar.
Many people have a habit of eating biscuits with tea. Biscuits are not very sweet to eat, but they usually use a lot of sugar, flour, and fat to make them. So most biscuits are high in calories. So if you want to lose weight, it is better to avoid eating biscuits with tea.
5. Weighed in the morning
Studies have shown that people who weigh themselves regularly are more successful in losing weight. Randomly weighing yourself a handful of times a year may give you a temporary desire to start a healthy habit the next day, but lack the emotional motivation and commitment to continue the process regularly. So get up every morning and measure your weight to keep your weight under control.
The rule for measuring weight is to take the bathroom in the morning on an empty stomach. Try to measure your weight by wearing the same clothes or similar clothes every day. The weight can then be plotted on a chart or calendar. Moreover, various apps are available on the phone where weekly, monthly, and yearly weight is shown in the form of graphs. You can save weight on these too. In this way, you can easily check whether the weight is increasing or decreasing.
If you are not losing weight after following healthy habits, finding out the reason can help you make changes accordingly. Indeed, weighing yourself won't make you lose weight, but weighing yourself at the start of each day will get the action points rolling in your head. As a result, you might decide to walk a little more or decide not to eat fast food for a day. These will play an important role in your weight loss.
Weighing yourself every day can cause some anxiety. If this is the case for you, instead of measuring every day, you can measure every few days or on a specific day of the week.
6. Exercise in the morning
Everyone knows that exercise should be done to lose weight. But many times it is seen, in the busyness of the day's work, it is not possible to do it. So it is better to do the exercise in the morning.
Any type of exercise can be done, such as jumping rope, brisk walking, running, squatting, and weight lifting. Choose the convenient exercise you like and do it in the morning. At the beginning of the day, you will feel like you have completed a big task. This motivation will also help you stay positive throughout the day and make healthy food choices. You can exercise again if you have time in the afternoon.
7. Get enough sleep
Sleep is as important as food and water every day to stay healthy. Sleep is not only necessary for rest. During sleep, the brain is active and performs many important tasks.
Sleep has an important relationship with weight loss. Many studies have shown that less sleep is associated with being overweight, which can be caused by several factors. Lack of sleep can lead to increased hunger, overeating, and cravings for foods high in fat or carbohydrates. If you wake up at night, you may want to eat something again.
In addition, lack of sleep can make you feel tired during the day, which may lead to a loss of interest in exercising or taking time to eat good food. Wants to eat fast food or processed food. Lack of sleep day in and day out can lead to stress, which can lead to weight gain in many ways. To know more about this, you can read the article on how to reduce belly fat.
Overall, adequate, consistent sleep is essential even during weight loss. Generally, adults need 7 to 8 hours of sleep. Get up in the morning and calculate how long you slept. If it turns out that you are getting less sleep, then you need to change your sleep routine.