Today I will be sharing my experience about the natural way of weight management with the help of this blog which helped me and some of my patients to reduce weight healthily and naturally.
1) DEVELOPING THE MINDSET FOR NATURAL WAY OF WEIGHT MANAGEMENT :
The most important thing to remember about starting the journey of weight reduction is that it will not happen within days. So it’s important to make your mind ready for a strict routine.
Another important thing that people should remember is that sometimes you will see the weight loss result quickly in the first few weeks and then weight reduction will get slow during the next few months because fat loss mostly starts after a month or a little more and fat in body dissolve slowly even after following a strict diet and doing physical training. So keeping yourself motivated is the main aim.
2) FOOD:
Food plays one of the most important roles in weight reduction. So it is important to make a diet plan and stick to it.
So the question is what to eat and how much to eat?????
WHAT TO EAT
1)VEGETABLES AND FRUITS: They are rich in vitamins and minerals which helps in the development of the body and also improves immunity and helps the individual to fight against infection.
2)LEGUMES: They are a good source of protein and protein is important for muscle repairing and building. Eg: Soybeans, Bengal gram, pigeon pea.
3)GRAINS: They are rich sources of dietary fiber and they help in the proper digestion of vitamins and minerals and providing relief from constipation. Eg. wheat, brown rice, oats.
4)BOILED EGGS AND CHICKEN BREAST: They are rich sources of protein and help in muscle development.
5)MILK AND MILK PRODUCT: These are rich in calcium and help in making the bone stronger. Fat-free milk products should be used.
6)GREEN TEA: They are rich in antioxidants and helps in proper cell growth but should be used without sugar.WHAT NOT TO EAT:
2)LEGUMES: They are a good source of protein and protein is important for muscle repairing and building. Eg: Soybeans, Bengal gram, pigeon pea.
3)GRAINS: They are rich sources of dietary fiber and they help in the proper digestion of vitamins and minerals and providing relief from constipation. Eg. wheat, brown rice, oats.
4)BOILED EGGS AND CHICKEN BREAST: They are rich sources of protein and help in muscle development.
5)MILK AND MILK PRODUCT: These are rich in calcium and help in making the bone stronger. Fat-free milk products should be used.
6)GREEN TEA: They are rich in antioxidants and helps in proper cell growth but should be used without sugar.WHAT NOT TO EAT:
FRIED FOOD– When we fry our food then the protein and essential minerals are burnt and our body is not able to use it.
FATTY FOOD- Food with a high amount of cheese and butter increases the fat percent of our body and leads to an increase in weight.
SUGAR- Many drinks contain a high amount of sugar and that much sugar is not utilized by our body to form energy .so that excess sugar gets converted into fat and increases fat percentage in our body.
SALT: It should be reduced too as sodium present in salt is responsible for high blood pressure and other circulatory diseases.
ALCOHOL- Alcohol should be stopped as it causes various health problems.
HOW TO COOK:
It is very important to understand that staying fit is a lifelong process and it’s very difficult to keep eating boiled food the whole life.so we should develop some ways to cook which can help us to follow the diet for many years.
A) OIL: we should keep the oil consumption to the minimum level. Olive oil has some benefits so it can be tried.
B ) BOILING: It is better to boil vegetables, chicken, or eggs and then mixing with some spices like black pepper and other spices and some low sugar sauces to keep the food tasty.
(LESS OIL, SUGAR, SALT, AND FAT IN FOOD HELPS IN THE LONG TERM BY REDUCING BODY WEIGHT AND ALSO PREVENTS DISEASE).
HOW MUCH TO EAT:
One rule to remember is that
“If the energy produced in the body is equal to energy spent by body then weight will remain constant”.
So if we eat more but do less physical training and also lead
a less active life then the extra energy will get converted to fat and get stored in the body.
It is difficult to measure the daily intake of food in today’s busy life. So the person should reduce the diet slowly to a level where the individual has enough energy to do the daily work and also have the energy for physical training.
(Don’t rush in reducing the quantity of your food from the first day but reduce slowly to find the quantity and items of food that suits your age, health condition and helps you in reducing those extra weights).
3) PHYSICAL TRAINING:
Many forms of exercise are available like yoga, weight training, running, and some other form. It’s up to individual’s choices according to their age, health condition, time availability that which exercise they prefer.
The main aim is to burn those extra calories to remain healthy. so we should try to find a minimum
one hour for our body to do physical training.
one hour for our body to do physical training.
TIPS WHICH HELP DURING EXERCISE:
wear comfortable clothes during exercise which allows you to stretch normally.
wear comfortable shoes that prevent foot injury and excess stress on the foot.
Always carry your towel to the gym so that you can wipe off those sweat and you don’t get uncomfortable during exercise.
keep water with you and stay hydrated before, during, and after exercise.
If you get a fever or don’t feel well then skip that day’s training. Don’t force your body on sick days to go through exercise otherwise, it can harm your body.
Always perform mild stretching exercises before doing physical training so that blood flow increases through your muscles and it can prevent you from muscle injury.
perform the exercise in the correct posture to prevent injury.
It is important to get seven to eight hours of sleep because it helps in muscle repair and growth.
Great👍doc
One the best articles over healthy lifestyle and weight reduction..
Thank you
Awsme thanks for your healthy article.Its really helpful .
thanks for your tips. i reduced 2 kg in appox 15 days without feeling tired or down
Good to hear that.. Thanks for reading my blog
Very interesting to read. i will try to follow these and check the results👍
Thanks for sharing this very good tips and ideas for weight loss, i was obese and tried so many tips finally, i come to know about best naturopathy center in pune. they have very good obesity treatment without harmful medicine and i have lost 15 kg their.
Thank you
Thank you