Updated: Oct 30, 2021
The Best Diet Tips for Weight Loss
Weight loss and sustaining an ideal body weight is very important to lead and enjoy a long and healthy life. However, due to fast, stressful, and hectic lifestyle, many are not able to follow regular meal timings and a healthy lifestyle due to which, overweight and obesity sets in and it further lead to other problems like Blood Pressure, Diabetes, kidney problems, liver problems, heart problems, and so on. Hence, here our senior weight loss dietitian - come up with some simple and easy tips to be followed, which will not only fit into your hectic schedule to be followed easily but will also help you sustain your Ideal body weight and good health. With no more late! come along with me in this weight loss journey and be part of our healthcare family ! Top Sutras for weight loss We hear many saying that we are taking a lot of effort but are unable to get the results. So here are the major don’ts to be followed for good results.
Intake of junk foods.
Irregular eating habits
Consuming too many liquid foods
Following a crash diet or starving
Copying and following other's diet and lifestyle (Society or social media) without understanding your body type.
Making too many changes at once in your eating habits for a short period and then switching back to normal
Taking medications and supplements for weight loss to get instant results.
Reasons behind overweight and its effects: All the reasons for overweight look the same. It all has the same aspects such as:
Eating large portions of junk food
Getting addicted to various dangerous habits like drinking, smoking, drugs, etc.
Leading a stress full life
Variety of medical conditions and health history
Watch this Video Secrets for the fastest way to lose weight: These weight loss tactics have been scientifically proven and verified by renewed researches and scientists around the globe. 1. Expose yourself to morning sunlight: Researchers from Northwest University found people with more exposure to the early morning sunlight have many weight loss benefits than compared ordinary people. How? As per the researchers from Northwest University and the University of Alberta in Canada, the body stores fats in subcutaneous white adipose tissues (scWAT) beneath the skin in the form of calories.
When exposed to the sun, scWAT cells shrink under the influence of its blue light which helps in fat loss and weight loss. Besides, it also provides a good amount of Vitamin D, which aids in calcium absorption and helps build strong bones.
2. Perfect time to order your coffee: Adding a cup of coffee, especially black coffee to your daily routine adds up to 16% metabolic rate to your life. How? Coffee is filled with caffeine and all over the world, it is consumed in various types like psychoactive substance and also included in a variety of fat burning foods to lose weight. Coffee metabolizes fat tissues and burns fat. 3. Choose the right water bottles: More water will lead to a more healthy life. But, drinking water from cheap plastics will lead to an increase in BPA which results in obesity among adults. Use BPA free bottles to stay healthy. How? Water increases the calories amount you burn known as “resting energy expenditure” which helps in weight loss. Drink 2 liters of water daily will show results faster than other sources. Refilling cheap plastic bottles with water and consuming it increases BPA consumption which leads to obesity. 4. Detoxify your body early morning: The Journal of Clinical Biochemistry conducted a study on mice, mice that drank lemon water are more likely to gain less weight compared to normal ones. Have a glass of warm water with lime Or A bowl full of whole seasonal fruits every morning. It will help your body to remove all the toxins and cleanse it completely, which in turn, boosts weight loss. How? Lemon, a citrus fruit rich in Vitamin C, increases body metabolism rate when consumed on an empty stomach mixed in warm water. 5. Time to go for whole grains: Choose more whole grain contained foods like bread. This fills your stomach with rich components even when eaten in small portions. How? Whole grains decrease calories, fills stomach hunger faster, increases metabolism and all these factors effects on weight loss 6. Swap from sweet sauces to the hot sauce: According to the American Journal of Clinical Nutrition, hot pepper sauce adds fewer calories along with spicing up your food and boosts weight loss. How? Capsaicin is the component present in the peppers which are used to make the hot sauce. This burns the energy by raising the heat which effectively cuts more calories and burns the fat. 7. Limit salt and sugar intake: Excess salt intake leads to water retention which leads to altered body composition, pH balance and leads to a gain in weight. Whereas, excess intake of refined sugars increases the calorie count, raises blood sugar levels, body fat levels and leads to weight gain. Limiting salt and sugar intake helps maintain body fluid and pH levels maintain blood sugar levels in control and help sustain ideal weight. How? Salt regulates the body fluids and our body needs enough amount of salt for the proper functionality. If you limit the salt intake the body fluids will train your brain to a normal function of the body and decreases the fluid or water content in the body which further reduces weight. 8. Stop ready-made protein shakes: The ready-made protein shakes, but they might not help in the fastest way to lose weight. Instead, go for plant powders which are natural, healthy and helps you in weight-loss goals. How? These ready-made protein shakes have various side effects and many claims that they destroy internal body organs when consumed too much. Hence, more than the real benefits one has significant chances of facing a variety of major and minor health issues. 9.De-stress yourself: Unnecessary stress due to various reasons in this hectic life is increasing weight among many people. Stay cool and peace to avoid stress and maintain a healthy weight. By various exercises like laughing out loud, yoga, meditation, workouts and so on. How? Stress increases the burden to your brains and many people ending up in excess eating. Stress eating is an emotional eating type which results in a rapid increase in excess calories. Stress also produces hormone cortisol which promotes body fat and makes difficulty in weight loss. 10. Early to bed: You all learned about Early to bed early to rise proverb. Just follow it in your real life to be away from various health problems including overweight. As per the recent study held in the UK, people going to bed early have less weight consumption than late night sleep. How? Sleep prevents insulin resistance, fights cravings and helps in taking low-calorie foods at night. Poor sleep increases appetite, increases Body mass index (BMI), and decreases the metabolism rate and results in obesity or overweight. 11. Have enough sleep: An average healthy person should sleep for at least 7-8 hours in a day to help the body function well. Constant Lack of sleep alters the body’s metabolism, temperature, heart rate, hormonal levels, etc. which can lead to obesity, and other health problems. Hence, always have enough sleep as the rest is equally important to stay healthy and fit. 12. Limit your alcohol: Limit your Alcohol consumption to one glass per day. Excess drinking not only leads to an increase in weight but also destroys your internal functionality. How? According to the Foundation for Alcohol Research and Education (FARE), drinking alcohol stops fat burn, higher the kilojoules, hunger levels are increased, and also calorie intake is doubled which all leads to overweight and obesity. 13. Eat with no music: Having your meals with any form of music or TV will increase your appetite and you end eating more than usual. This further leads to weight gain without realizing the reason. How? Music raises hunger and many people eat more than actually, they could as the concentration distracts which further leads to weight gain and cannot determine the real reasons. 14. Choose your foods wisely: Taking more amount of junk food or ready-made food will increase Bad Cholesterol in your body and increases your weight rapidly. How? Foods have health benefits and affect your body in good and bad ways. Choosing foods wisely will not only help in weight loss but improves body functionality, increases metabolism, controls weight and have infinite reasons. Always opt for healthy, fresh, organic and natural foods. 15. Have healthy snacks: If you want to have a healthy life, keep your snacks natural, healthy and fresh. A journal from the American Heart Association says that half a cup of Almonds every day will reduce belly and leg fat. How? Instead of choosing an oily, deep-fried, saturated, packed snack, get yourself loaded with fresh snacks like sprouts, salads, dry fruits, etc. which helps in weight loss. 16. Add-up vitamins and proteins: Choose your foods containing full of vitamins, proteins, minerals, calcium and other necessary components to avoid bad cholesterol formation in your body. How? Vitamins, proteins and other essential components and nutrients will boost metabolism, reduce the appetite, regulates hormones for weight loss. 17.Have small frequent meals: Eating small frequent meals every 2-3 hours in a day is very important as it boosts metabolism, prevents overeating and hence, excess calorie storage in the body (in the form of fats) and improves Digestion. This should include 3 main meals (Breakfast, Lunch, and Dinner) and 3 small in-between snack meals which should mainly compose of fruits, low-calorie healthy snacks, salads and so on. This will boost one's weight loss without starving and nourish the body with nutrients. 18.The habit of exercises: To meet daily needs and work pressure one must be active all day. Overweight leads to obesity and makes you dull and lazy throughout the day. Start your day with awe full of weight loss exercises, yoga, meditation and other body activities to maintain your body weight. How? Any sort of exercise or yoga or another form of workout burns your fat, excess calories, body energy and helps in weight reduction. If these are followed every day without any gap then the results can be observed easily. 19. Avoid alcohol and smoking: Alcohol is difficult to digest and is high in calories. Alcohol consumption over a period of times affects the liver and hence, affects various metabolic processes which can lead to obesity and related health problems. On the other hand, smoking a cigarette leads to nicotine intake, which affects the lungs very badly over the long run. It affects its oxygen carrying capacity which alters metabolic processes, leading to obesity and various other health hazards like obesity, cancer, and so on. So avoid Smoking and drinking to sustain good health. Smoking has numerous worst effects on your body and it not only destroys the internal organs but also gives you death if it is a habit for several years. Smoking has high content of nicotine which increases the weight by releasing the free radicals into the body. 20. Keep away from added sugars: Added sugars in any foods or juices will destroy the real benefits of those foods. Minimize the sugar quantity in your diet to be in normal weight. How? Sugar intake in excess will increases the calories in the body, fructose in sugar causes insulin resistant and may make few people addicted to sugar which results in weight gain. 21. Note your refined carbs limit: Intake of refined carbs will increase overeating and other diseases due to the removal of needed nutrients and other fibers in the process of refinement. How? Reined carbs cause excess calories to energy expenditure. By consuming refined carbs, the quantity of food is gradually increased due to the high appetite. Hence, you end up with weight gain. 22. Consume probiotics: Probiotics are live bacteria with numerous health benefits. As per the research held in various universities in USA people with overweight or obesity resulted in weight control after consuming probiotics over a period of time as per the Doctor’s guidance. How? Probiotics are live bacteria sources which are composed of good microbes which provide good microflora to the intestine along with vitamin B, K, etc. improves digestion and metabolism and aids in weight loss. Hence, do include probiotic sources in your meals daily Top 5 Probiotic foods for weight loss 23. Have whole foods: Choose whole grains, sprouts, lentils, nuts, Whole Fruits and vegetables over processed foods and juices. Whole grains, fruits, and vegetables will help to nourish your body with vital nutrients, provide enough fiber and satiety which will promote weight loss. Avoid refined foods (Refined carbs like maida, cakes, confectionaries, fried foods and so on). 24. Limit fat intake: To sustain the right body composition, the body needs only 15-20% of fats. So limit fat intake as it is not only a high-calorie food which not only hinders weight loss but also gets stored in the form of stubborn fats that are difficult to burn out in the long run. 25. Avoid protein supplements: Readymade Protein supplements do not support weight loss and it may also lead to some side effects. Prefer natural protein sources instead as it comes with other vitamins, minerals, and fiber which can nourish our body better and aids in weight loss. 26. Enough fluid intake: Water forms major percentage of our body, hence, consuming at least 2-3 liters of water per day for an average healthy person is very crucial to maintain the right body composition, Ideal body weight, sustain right metabolism and hormonal levels. 27. Exercise daily: Exercise and Yoga or power yoga plays a very important role in weight loss and body fitness. Cardio / brisk walking followed by planks, push-ups, crunches or squats are the best combination to lose weight faster and sustain it. Besides, combining yoga asana and breathing exercises with the right diet also works wonders. So exercise regularly as fitness plays a very crucial role in both young and old people. Investing a good amount of time in exercise today will definitely give you a fitter and independent tomorrow. Other general health benefits with the above tips
De-stress and detoxify
Cleanse your body
Achieve healthy weight loss
Burn out fat stores
Boost metabolism and modifies internal functions
Maintain good hormonal levels
Improve the body’s nutritional status
Improves body fitness and bone health
Improve heart health
Remove LDL (bad) cholesterol
Increases HDL (good) cholesterol
Increase and improve blood circulations
Lowers high blood pressure and others
Custom Weight Loss Diet Plan Top 20 the best foods for rapid weight loss: The list here is of low-carb and the best option to the fastest way to lose weight with no side-effects. 1. Broccoli 2. Cauliflower 3. Spinach 4. Tomatoes 5. Kale 6. Cabbage 7. Swiss chard 8. Lettuce 9. Cucumber 10. Bell Peppers 11. Asparagus 12. Mushrooms 13. Avocado 14. Brussels sprouts 15. Garlic 16. Radish 17. Onions 18. Eggplant 19. Artichokes 20. Celery This list not only helps you in weight loss but also keeps you away from various diseases. How many calories to intake each day? As per the dietary guidelines, the minimum 45-60% of calories per day should be consumed by everyone. For every 2000-calories diet, there should be 225 to 325 grams of carb on the food menu. To lose weight much faster around 150-200 grams of carb should be limited throughout the day. This raises HDL cholesterol and decreases LDL cholesterol in the body. The carbs limit can be decided by you depending on various health factors and your present weight from 50 grams to 200 grams each day. Hence following our fastest way to lose weight diet is filled with low-carb foods which decrease weight rapidly. LDL cholesterol increases body weight Best timings for every meal: There should be a minimum of 2 hours gap between every meal you take. Do not overeat when you are in a diet or you want to lose weight. Immediate Morning: Start with detox drinks: 7:00 AM to 7:30 AM Morning Breakfast: Choose low-calorie foods : 8:00 AM to 9:00 AM Mid-Morning Snacks: Healthy snacks are must: 10:30 AM to 11:30 AM Lunch: The meal filled with more veggies and soups: 12:30 PM to 2:00 PM Evening Snacks: A cup of tea with organic starters: 5:00 PM to 6:30 PM Dinner: Small meals with more wheat foods: 8:00 PM to 9:30 PM Best exercises to lose weight fast Make these exercises as part of your daily routine to intake various amazing health benefits for a lifetime.
Skipping & Jogging
Mountain Climbers & Squats
Abdominal Crunch & Abdominal Leg Raise (Both Single & Double)
Top 10 Yoga Asanas for the fastest way to lose weight: 1. Kapalbhati 2. Trikonasana or Triangle 3. Surya Namaskar or Sun Salutation 4. Virabhadrasana B or Warrior II 5. Virabhadrasana C or Warrior III 6. Adho Mukha Svanasana or Downward Dog 7. Setu Bandha Sarvangasana or Bridge 8. Parivrtta Utkatasana or Twisted Chair 9. Dhanurasana or Bow 10. Sarvangasana or Shoulder Stand Yoga asanas for fastest way to lose weight Along with these exercises and Asanas, one must also keep a deep concentration on breathing exercises and meditation to get infinite health benefits along with weight loss. This will also result in permanent cure and prevention of various types of diseases. How does fasting help in weight loss? Fasting, an old-age practice usually performed during various religious events. It has infinite unproven benefits like flushing out the poisons from the body, cleansing your body, and purges approximately 30 pounds a day. Many people misunderstand Fasting as starving yourself. But, it is a wrong conception. Fasting’s like intermittently fasting not only helps in weight loss but also cleanses body deeply. This process makes you eat in few calories with limited foods. Does starving necessary for weight loss? No, this is totally a myth. Starving yourself will reverse your health condition and worsens the health consequences. If you have any special medical conditions consult your Doctor before following any sort of weight loss diet. Get proper guidance from them with a list of Do’s and Don’ts during a weight loss diet period. By reducing the carbs and food choices with limited meal quantity you can easily reduce your weight. Follow our fastest way to lose weight plans and tips to drastically reduce your weight. Can the fastest way to lose the weight process cause death? This fastest way to lose weight will have no side-effects and no one ends their life by death in the process of quick weight loss. The weight loss conditions are different for UFC fighters and boxers who do various things to their bodies without following a healthy diet plan. Obesity is different from overweight and yes, if obesity is not controlled in-time, then the severity of obesity will cause death. According to American research, 300,000 people die due to obesity every year. Does online diet plans help in the fastest way to weight loss? Yes, this generation is no more hard work it’s all about smart work. Hence, this social era opens numerous opportunities to all the communities worldwide to enhance their skills. The healthcare industry is also taking its step forward into the internet and started various services online. Along which our online diet plans have emerged as the topmost rated services by our users in our healthcare portal. We as the team of Plus100Years provide customized online diet plans from the expert dietitian’s from top multi-specialist hospitals that offers the personalized diet plans after a thorough review on the person’s health condition and medical status. Benefits of online diet plans in immediate weight loss: Our online diet plans have its own incomparable benefits to all the age groups and gender for various health issues and other aspects including weight loss. Few of the benefits are:
No more waiting for the dietitian appointment
No wastage of huge bucks on the name of diet plan
No hours of search required to find the best dietitian in the industry
No need of spending the whole day in the hospitals delaying your professional or personal life
Choose the best dietitian from the verified dietitian’s list provided online
Contact them directly via e-mail or call
Talk to them from your space without traveling
Get your personalized diet plan through the mail or your convenient method
10 common mistakes everyone does during weight loss: In the weight loss process, you feel as you are doing everything right but the results are still zero. This usually happens due to unknowingly committed weight loss mistakes in the duration of your weight loss diet.