Weight Loss Tips that Actually Work!
How to control weight naturally? Avoid the following 5 things
- Processed foods
- Sleep deprivation
- Postponing or irregular physical activity
- Having late dinner
To follow a scientific approach to weight loss all processed foods are best to avoid like biscuits, potato chips, french fries, sauces, salad dressing, packaged fruit juices, ice creams, flavoured yoghurts, milk chocolates, baked refined flour foods like pizza, sweets, artificial sweeteners etc. Also, avoid diet soda and other ‘diet’ labels which provide mostly empty calories. One of the important weight loss tips is to look out for labels which say ‘high fiber’ and ‘whole grain’ and check the percentage of fibre and whole grains, they still may contain a considerable amount of maida or refined flour and sugar. Opt for more natural options like fiber rich foods for weight loss which includes whole grains, protein-rich pulses, fibre rich flaxseeds, fruits like apples, oranges, or other seasonal fruits, vegetable salads or soups, makhana or a small amount of dry fruits for snacks which provide more nutrients and higher fiber to lose weight.
2. Sleep deprivation
‘’Early to bed and early to rise makes you healthy, wealthy and wise’’ is indeed true. Studies show that people who sleep less than 6 hrs a day have a higher body mass index (BMI) and tend to lose less weight and /or lose weight at a slower pace than people who slept for 7-8 hrs a day. It is one of the lesser-known weight loss hacks. Less sleep acts in many different ways on hormones related to hunger, satiety and stress and makes things worse and leads to further gain in weight, unhealthy eating and bad mood.
3. Postponing or irregular physical activity
One of the important weight loss tips at home for natural weight loss is to have quality time with your body and mind. Waking up early and getting fresh air, even if it is just for 15 minutes a day, is going to benefit much more than just losing physical weight. It will also help to get rid of a bad gloomy depressing mood and gain a lot in terms of positive energy, all charged up for a great day ahead. Do whatever it takes to be committed to a weight loss exercise routine. To make this routine more enjoyable, find a buddy in your family or a friend who can accompany you and at the same time keeps you motivated to go for a morning walk or any other physical activities such as cycling, yoga, jogging, walking, and aerobics. Start slowly and increase the time of activity up to at least 30-40 minutes a day.
4. Having late dinner
Studies show that late eaters had higher body mass index (BMI), higher concentrations of triglycerides, and higher blood glucose compared with early eaters. Also, they lost weight at a lower rate and had less motivation to lose weight compared to early eaters. Enough time is required for active metabolism and digestion. The best weight loss tip is to have a 3 hours gap after dinner and before sleeping for better digestion. It is suggested to have fewer calories and light food by 7 pm to enhance weight loss.
Studies show that stress causes the adrenal gland to release hormones called adrenaline and cortisol, which release glucose into the bloodstream. High cortisol levels lead to unhealthy food choices, sleep deprivation, and cause lethargy, even if the food habit is healthy. It slows down metabolism and makes weight loss difficult. It is a good weight loss tip to do yoga, meditation or any other favourite activities like listening to music, reading a book or even talking to a friend as they help relieve stress.