Weight Loss :-
Weight loss, in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue and/or lean mass, namely bone mineral deposits, muscle, tendon, and other connective tissue. Weight loss can either occur unintentionally due to malnourishment or an underlying disease or arise from a conscious effort to improve an actual or perceived overweight or obese state. “Unexplained” weight loss that is not caused by reduction in calorific intake or exercise is called cachexia and may be a symptom of a serious medical condition. Intentional weight loss is commonly referred to as slimming.
Nutritional Tips For Weight Loss :-
- Drink 3 litres of Water a Day : – Drink around 8-12 250ml glasses. It is important to drink enough water when starting programme because water when starting an exercise programme because your body will release toxins and they need a way to escape. It is also essential for weight loss because it helps flush the system, carrying fat out. People have been known to jumpstart weight loss by drinking the proper amount of water daily.
2.Try to eat 5-6 small meals a day :- If you only eat one or two meals a day, this might sound very overwhelming. Try adding one meal at a time until it becomes a habit. Start with eating breakfast if you don’t already. Or try only eating half your sandwich for lunch and eating the other half later in the afternoon. The idea is to keep your metabolism smooth and active. If you overload it with two meals a day , your body hoards all it can in fat cells because it is afraid another may be far away.
3.Start your day with water , instead of tea , coffee or fruit juice. Water serves the dual purpose of cleansing your system and increasing your BMR ( Basic metabolic rate).
4.Choose complex carbohydrates over simple sugar:- Carbs found in oatmeal, whole gain breads, pastas and cereals take longer to burn off , so they keep your metabolism active for a longer period of time. Simple sugars are fund in fruit, white flour and Candy.
5.Eat Vegetables :- you need the vitamins. you need the antioxidants. They make every meal more favourable and nutritious.
6.Choose whole grains more often:- Try whole wheat breads and pastas, oatmeal, or brown rice.
7.Select a mix of colourful vegetables each day:– Different coloured vegetables provide different nutrients. Choose dark, leafy greens such as kale, collards, and mustard greens , and reds and oranges like carrots, sweet potatoes , and tomatoes.
8.Choose fresh fruit more then often fruit juice. Fruit juice has little or no fibre.
9.Use fats and oils sparingly:- olive, canola , and peanut oils, avocados , nuts butters, olives, and fish provide heart- healthy fats as well as vitamins and minerals.
10.Eat Sweets Sparingly:- Limit foods and beverages that are high in added sugars.
11. Have low fat , low-sugar snacks on hand at home , at work, or on the go , to combat hunger and prevent overeating.
12. Eat at least three meals every day instead of skipping meals or eating a snack in a place of meal.
13.Increase the content of fibre in your daily diet. fibre acts as an important nutrient source with minimal amount of calories. Fibre is absorbent in nature when you eat fibre you consume more water, which serves the dual purpose of suppressing hunger and increasing your metabolic rate.
14. Don’t consume caffeine foods (coffee , chocolates etc.) at least two hours before you sleep.
15. Have dinner at least two or three hours before sleeping. When you sleep soon after having a meal, the digestive process and the metabolic process get sedentary, i.e. they end up burning less energy.