Effortless Weight Loss Hacks: How to Lose Weight Fast and Safely.

Be the best version of you.



    What is weight loss?

    Weight loss is the intentional deliberate reduction of body mass, often for health reasons through methods like diet, regular exercise, lifestyle changes, medical guidance or surgery, portion control, hydration, sleep, stress management, or medication.

    Lose weight  is overall deduction from fat, retained water and muscles. But when specific deduction of excessive fat from body part, called fat loss.

    In our day to day life we need to stay healthy & hygienic with our solid fitness. But our daily life, we are basically busy with our professional & personal work & become lazy & unconscious about our fitness & health. For that reason our body gain excessive fats or lose too much weight which is harmful for us. So maintain our healthy life we need lifelong commitment with your body.

    The best way to lose weight is slowly, by making achievable changes to your eating and physical activity habits. Healthy weight of overall health is very important for prevent and control many diseases and conditions. But over weight makes & developing serious health disease like, heart problem, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers. So maintain healthy weight can helps you feel good about yourself, and gives you more energy to enjoy life. 


    Height –Weight Chart

    Our Height & weight is co related with our body to take steps to achieve ideal body weight. Major factor that affect weight:

    ·        Age

    ·        Gender

    ·        Height

    ·        Body frame size

     There are 3 type of weight category:

    Healthy Weight:  Within the optimal ratio range.

    Underweight: Below the standard defined in the chart & must consult with professional medical help for reason & solution.

    Overweight: Above the standard height which can develop some several chronic disease & must require losing some weight as per medical consultancy.

    This chart truly helps to monitor weight loss, weight gain & maintaining ideal weight.

    Adults Weight to Height Ratio Chart

    Height(ft., in)

    Male Weight(kg)

    Female Weight(kg)

    4'6" (137cm)

    28-35

    28-35

    4'7" (140cm)

    30-39       

    30-37

    4'8" (142cm)    

    33-40       

    32-40

    4'9" (145cm)    

    35-40       

    35-42

    4'10"(147cm)         

    38-46       

    36-45

    4'11"(150cm)        

    40-50       

    39-47

    5'0" (152cm)      

    43-53       

    40-50

    5'1" (155cm)     

    45-55       

    43-52

    5'2" (157cm)            

    48-59       

    45-55

    5'3" (160cm)                  

    50-61        

    47-57

    5'4" (162cm)                 

    53-65       

    49-60

    5'5" (165cm)                  

    55-68       

    51-62

    5'6" (168cm)                  

    58-70       

    53-65

    5'7" (170cm)                  

    60-74       

    55-67

    5'8" (173cm)                  

    63-76       

    57-70

    5'9" (175cm)                 

    65-80       

    57-72

    5'10 (178cm)                 

    67-83        

    61-75

    5'11 (180cm)                 

    70-85        

    63-77

    6'0" (183cm)                  

    72-89         

    65-80

    6'1" (185cm)                

    75-90        

    68-83

    6'2" (188cm)                  

    76-99        

    69-85

    6'3" (191cm)                  

    80-98        

    72-88

    6'4" (193cm)                         

    83-101

    73-90

    6'5" (196cm)                     

    85-104   

    76-93

    6'6" (198cm)                         

    88-107

    78-95

    6'7" (201cm)                          

    90-110

    80-98

    6'8" (203cm)                      

    92-113   

    82-100


    Tips: The way lose Weight Naturally 

    Weight loss should occur when you eat fewer calories than you burn. Increasing physical activity will also help you to maintain your weight after losing weight. Here are some tips that have worked for other people who have successfully lose their weight.

    Choose tips that you can follow regularly:

    1. Keep a written food and physical activity journal.

    2. Weigh yourself once per week at the same time of day, with the same   amount  of clothing, and on the same scale.

    3. Eat varied. Colorful & nutritionally dense foods Enjoy while eating.

    4. Eat breakfast every day and do not skip meals. Skipping meals can lead to   extreme hunger, overeating and poor food choices.

    5. Eliminate liquid calories limit refined carbs like, sugary soft drinks, fruit juices, chocolate milk & energy drinks.

    6. Eat mindfully of what you are eating & plan your meal use my plate (smaller) at same time every day.

    7. Pick an eating area at home and work. Turn off the TV and computer during meals and snacks.

    8. Eat slowly & chew well. Take 30 minutes for a meal. It takes 20 minutes before you feel full, so wait 20 minutes after your first serving before taking a second serving.

    9. Eat more fibers including fresh whole grains fruits, vegetables & less fat & sugar.

    10. Take Healthy & simple diet & Shorten your eating window & Cut calories, not flavor.

    11. Read food labels to help control portions of food & recognize your plate.

    12. Limit restaurant and fast food meals.

    13. Drink at least 8 cups (64 ounces) of liquids per day. Drink water & unsweetened coffee  drink green tea & calorie-free drinks. Water can hydrate our body & can help to lose weight.

    14. Eating must be stop as soon as feel full & enjoy the food you eat.

    15. Limit high-glycemic carbohydrate foods & Have the Right Tools on Hand

    16. Eat breakfast like a king, lunch like a prince & dinner like a pauper. Give your breakfast a protein boost.

    17. Consume protein at every meal & use smaller dish & bowls.

    18. Make a grocery list & stick to it & stock it & read food label. Stock up on nutritious food & super snacks.

    19. Limit your intake of adding sugar & salt too much & Measure servings & control portions.

    20. Add Eggs (high protein) to your diet chart. & spice up your meals may boost metabolism & increasing the burning of Fat.

    21. Fast intermittently is a eating pattern that cycle between fasting & eating including 5:2 diet, the 16:8 method & the eat-stop-eat method.

    22. Count calories once in a while & Take probiotics & eat more fiber.

    23. Work to overcome food addiction & use whey protein.

    24. Start where you are & do what you can. Working your way up slowly to goal of 10,000 steps per day create best health result. Walk is the key solution for wet loss. Steps according to age are given below:

     

    The single best thing you can do for your health to stay fit & power walking


    Age

    Steps per day

    18

    10,000-16,000

    Younger than 60

    8,000-10,000

    60 to Older

    6,000-9,000

    Above

    2,000-5,000

    Young male children

    12,000-16,000

    Young female children

    10,000-13,000
     

     25. Keep tempting foods out of the house. Stay out from kitchen unless you are cooking. Have healthy snacks visible and ready to eat & eat every 4 hours.

    26. Engage in regular physical activity & exercise like walking, jogging, running, cycling, swimming, weight training, interval training, yoga, and Pilates.

    27. Get adequate sleep each night (7-9 hours) & Reduce stress.  Do meditated, have a cup of chamomile tea, play soothing music, practice deep-breathing exercises, discover aromatherapy, turn off light, to prepare your brain to sleep. Brush your teeth after meals.

    28. Stimulus & cue control. Try to separate yourself   & changing the circumstances from any food zone. Avoid coffee shop & room, use non-food zone with friends, avoid eating in front of TV or watching anything.

    29. Seek social support. Fat burning process must be more easier when you are surrounded by strong support system like a supportive network of friends, family helps to maintain healthy lifestyle habits including emotional, practical and inspirational

    support. Helps you stay motivated to stick to your  goals & encourages you to keep moving.

    30. Stay positive. Build yourself as much as possible. Shut down negative thinking & cheer up yourself through comedy movie, listening your favorite music & reading book, try to put smile on your face, make realistic goal,& stay happier to make healthy changes in your life.

    31. Taking rest. You can give your body the time and space to repair and grow by creating a rest and recovery plan that works for you. Recharge your body and mind, embrace recovery and rest as crucial parts of your journey, and you’ll prepare the path for long-term success in achieving your weight reduction goals.

    32. Make peaceful path for be healthy . Releasing weight successfully, and permanently, requires harmony between your mind and body. Meditation helps create this vital balance, by which you feel calmer, changes the cells in your brain to improve cognitive function and reduces blood pressure.

    33. Be stress less. Follow this method:

    • Oranges & carrots contain immune-boosting antioxidants.
    • Leafy vegetables contain vitamin B, which helps regulate your nerves.
    • Whole grain contain serotonin-boosting complex carbohydrate increasing your serotonin levels.
    • Salmon and tuna contain omega-3fatty acids, which can help reduce stress.
    • Nuts & seeds also contain stress busting omega-3 fatty acids.
    • Play a guided meditation during your daily walk.
    • Use your exercise time to think about and plan your next vacation.
    • Get engaged in an audiobook or podcast that you only listen to while you work out. 

    34. Think big & not small. Focus on lose  weight goal like a big rocks & pay attention on Nutrition like, calories, protein, and fiber & exercises for prioritize strength training, daily steps, recovery.

    35. Look beyond the scale. Take regular photo & measurements, to keeping a running list of no scale victories which can help you to positive changes you're making to your health and overall lifestyle.

    36. Focus on changing your lifestyle.

    37. Make a motivated checklist or calendar for your daily routine with smart goal.

    38. Giving yourself something to look forward to during the workout. Like:

    Allow yourself to watch your favorite show while you’re on the treadmill.

    Create a playlist of songs to listen to during your workout that make you feel fabulous and energetic:

    39. Set realistic goal. Setting & writing down your goals which can lead to better health later in life. Smart goals are:

    Specific: ‘Lose weight’, lose 15 pounds by eating healthier food and working out five times a week.

    Measurable: Measure your progress, daily or weekly weight ins & listed food intake and activity.

    Attainable: Set your goal from outside your comfort zone which is not difficult

    to gain/achieve.

    Realistic: Goals, you can stick to for the long-term. Losing one to two pounds per week is realistic, not losing 30 pounds in a month.

    Timely: Set a completion date for your goals. Like, lose five pounds each month for three months.

    Be flexible with your goal with time set.

    40. Record your food intake & physical exercises. Wear a personal fitness tracker to monitor your goal, water consumption, food intake & set reminder, which will help you make more informed decisions & you will also learn a lot about the nutritional content of the foods you eat.

    41.Adopt a dog and take it for walks every day.

    42. Take the stairs instead of the elevator & Find a sport, game, or activity you like.

    43.Get up and talk with co-workers, rather than sending emails & do some walking meeting.


    Fruits add in Weight loss Diet

    Fruits are contain of high level of vitamin, minerals, fibre, protein, and everything else you need to stay fit and healthy. These low calorie foods helps you from heart disease, high blood pressure and diabetes. Some nature fast food(Fruits) are given below with their nutrition to lose over weight & become healthy:

    Low calorie fresh fruits most suitable for weight management


    1.Berries: Blueberries, strawberries, and raspberries are tasty fruits that improve our healthy plan with anti-obesogenic effects. Contain with high amounts of vitamins, minerals, manganese, and antioxidants & low calorie scale.

    Strawberries are loaded with vitamin C and manganese  blueberries contain a high amount of vitamin K that regulates blood calcium levels and boosts bone metabolism. 

    These fruits help reduce cholesterol and blood pressure levels feel you full very quickly. These fruits have anti-inflammatory properties & use in smoothies, salads, or baked dishes.

    2. Papaya: As a fruit contain with  enzyme called papain, few calories, papaya makes a good, tasty and healthy snack used for appetizers and desserts with antioxidants, vital minerals and vitamins. Papaya can helps to lose weight journey.

    1. High in fiber:  It is excellent for digestion and can help you feel fuller longer.

    2. Fights inflammation: An antioxidant that reduces inflammation in the body.

    3. Papaya aids digestion: Contains papain and chymopapain used for digestion and fight constipation. Also helps to prevention and healing of stomach ulcers & a healthy gut and digestive system provides a healthy lifestyle.

    4. Helps in detoxification: It is full of rich in natural fiber that help to detoxify the system and cleanse the colon.

    5. Helps in absorption of protein: It helps in digesting the meat and absorption of the protein from the meats. Protein is one of the most recognized nutrients when it comes to fat and weight loss.

    6. Fights infections: Papaya boosts anti-viral and anti-parasitic properties that help in fighting diseases and infections.

    7. Helps increase the metabolism rate: Digestive enzyme, good for protein digestion which increase the body’s metabolism rate.

    8. Low-calorie fruit: 43 calories in 100grams of Papaya & also rich in vitamin C, calcium, vitamin A, magnesium, foliate, and potassium. It is a great source of water which maintains the fullness and flushes the fat molecules

    9. Helps in breaking down fat: The delicious and highly nutritious fruit, the world’s best fat burner, helps cut down extra fat & nourishes the body.

     Nutritional Value – Papaya

    ·        One small papaya (approx. 152 grams) contains:

    ·        Carbohydrates: 15 grams

    ·        Fibre: 3 grams

    ·        Protein: 1 gram

    ·        Vitamin C: 157% of the RDI

    ·        Vitamin A: 33% of the RDI

    ·        Folate (vitamin B9): 14% of the RDI

    ·        Potassium: 11% of the RDI

     

    3. Oranges: Oranges are simple to include in a diet, make lose weight & healthy using for smoothies and even salads is nutritious contains with low in calories and high in fibre. Maintain regular bowel motion, lessening bloating and gastrointestinal problems. Contain with vitamin C & fibre increase metabolism rate. Oranges, combine with lots of nutritional value:

    Nutritional Value – Oranges

    ·        Calories- 60

    ·        Fibre- 3 grams

    ·        Sugar- 12 grams

    ·        Protein- 1 gram

    ·        Vitamin A -14 Micrograms

    ·        Vitamin C- 70 Milligrams

    ·         Calcium- 6% of the daily recommended dose

    ·        Potassium- 237 Milligrams

    ·        Carbohydrates- 15.4 grams

     

     

    4. Apples: Offers the following nutrients:

    ·        Calories – 95

    ·        Fiber – 4 grams

    ·        Carbohydrates – 25 grams

    ·        Protein – 0.3 grams

    ·        Sugar – 10.4 grams

    ·        Fat – 0.2 grams

    ·        Vitamin C – 14 per cent of the RDI (Reference Daily Intake)

    ·        Vitamin K – 5 per cent of the RDI

    ·        Potassium – 6 per cent of the RDI

    ·        Water – 86 %

    Apple contain with high-fibre, low-calorie values promotes anti-obesity effects and exerts beneficial effects. Consuming apples can lower the risk of diabetes & contain vitamin C and antioxidant properties must add in our diet.

    Before meal eating Apple provides a high satiety value with fewer calories used to lose fat. Help control your appetite and reduce hunger & control cholesterol. Add Apple in cereal, salads, yoghurt, or oatmeal for a fibre-rich tasty meal.

    5. Melons: These fruits contain high amounts of water & consistently support the hypothesis of hydration and fat loss. Feel full after eating even a small bowl of watermelon musk melon or honeydew with low calories.

    It provides fibre, micronutrients, and bioactive phytochemicals & also a excellent arginine source, helpful in burning fat quickly.

    Honeydew melons: contain with 90% water, antioxidants, vitamins, fibre,  potassium, calcium, magnesium and sodium used to helpful for weight management, help to control diabetes add in salad & smoothies.

    Nutritional Facts –  Melon

    ·        Calories – 46 

    ·        Carbohydrates – 11.5 grams 

    ·        Fibre – 0.6 grams 

    ·        Sugar – 9.6 grams 

    ·        Protein – 0.9 grams 

    ·        Fat – 0.2 grams 

    ·        Vitamin A – 5% of the DV (Daily Value) 

    ·        Vitamin C – 14% of the DV 

    ·        Potassium – 4% of the DV 

    ·        Magnesium – 4% of the DV 

     

    6. Cucumbers: Cucumber is a highly water content, low calorie, vitamins K, dietary fiber & high nutritional value add in diet as a salad help to achieve a healthy structure.

    Cucumber also used as a salad with different spice, herbs & nutritional value with different flavor. 

    Mizeria is the one of the most famous salads from Poland, with  thinly sliced cucumbers, seasoned with salt and pepper tossed with yoghurt, & also add lemon juice, onions, parley, mint, fresh dill leaves and sugar more suited for weight loss diets.

    7. Grapefruit: Contain with rich in vitamin C, fiber-rich  and vitamin A. can help you burn stomach fat, reduce waist circumference, and regulate blood pressure levels & diabetes, give a tingling sensation for the long haul & stomach digests. Used them in salad, healthy juice & also eaten on its own.

     Nutritional Value – Grapefruit

     A 100g serving contains:

    ·        Calories: 42 kcal 

    ·        Fat: 0.14 g

    ·        Total carbohydrates: 10.66 g (fibre 1.6 g + sugar 6.86 g) 

    ·        Protein: 0.77 g

    ·        Potassium: 135 mg 

     

    Percentage daily values based on a 2,000-calorie diet RDI:

    ·        Vitamin A: 23% 

    ·        Vitamin C: 52%

    ·        Calcium: 1.7% 

    ·        Iron: 0.4% 

    ·        Magnesium: 18 mg 

    ·        Phosphorus: 18 mg 

    ·        Zinc: 0.16 mg 

    ·        Thiamine: 4%

    ·        Folate: 4%  

    ·        Magnesium: 3% (present in half medium grapefruit) 

     

    6. Pomegranate: Compound  with antioxidants like, vitamins and polyphenols, have strong anti-inflammatory , anti-tumour properties & also have anti-diabetic properties(gallic, oleanolic, ursolic, and uallic acids) .

     Pomegranate juice and peel extract also help increase insulin sensitivity, fat reduction, boost your metabolism & control diabetes. Pomegranate seeds improve your circulatory system & increase blood flow throughout your body & bring down LDL cholesterol levels in your system.

    Pomegranate  adds in your diet with oatmeal, salad, or yoghurt, make your dish delicious.

    Nutritional Value – Pomegranate

    Contain the following nutrients:

    ·        Calories: 83 kcal

    ·        Carbohydrates: 18.7 g

    ·        Sugar: 13.67 g

    ·        Fabre: 4 g

    ·        Protein: 1.67 g

    ·        Fat: 1.17 g

     

    7. Kiwi: Have a high water content, low calories, low GI , high amount of vitamin C,  good amount of fiber, perfect for a snack & breakfast smoothie.

     Helps control blood pressure, manages cholesterol, supports gut health, and supports immune function, regulate blood sugar levels, reducing uneven blood sugar spikes & metabolizing fats, make to feeling of fullness & good digestive procedure to make our body healthy.

    Eat 2 kiwi/week to help burn belly fat & reduce waist size. Used these fruits as salads, smoothies, or juices.

    Nutritional Value –Kiwi

    Here is the nutritional profile of 100g of raw kiwi fruit:

     

    ·        Calories-61

    ·        Fat - 0.5 g

    ·        Sodium- 3 mg

    ·        Carbohydrates 15 g

    ·        Sugar-9 g

    ·        Dietary fiber - 3g

    ·        Protein -1.1g

     

    8. Pears: Combine with rich in fiber content, vitamins C, minerals, water content, low calorie add in salad & baked dish.

    It is a healthy digestion fruits. Provides perfect weight, helps to fight constipation, healthy digestive system, provides powerful energy boost, fight off coronary heart disease, type II diabetes, reducing cholesterol levels & improving cardiac health.

     

    Nutritional Properties – Pears

    Here are the nutrients in a medium-sized pear.

     

    ·        Calories – 101

    ·        Protein – 1 gram

    ·        Carbohydrates – 27 grams

    ·        Fibre – 6 grams

    ·        Vitamin C – 12% of the DV (Daily Value)

    ·        Vitamin K – 6% of DV

    ·        Potassium – 4% of DV

    ·        Copper – 16% of DV

     

    9. Grapes: Contain with good ratio in Vitamin A & C & good amount of water. It don’t have odium, cholesterol, or fat.

    It can manage weight, feel full, encourages you, removes toxins from the kidneys and bladder,  improve your feeling of fullness and help you avoid overeating &  increasing fat burning.

    Nutritional Value – Grapes

    Every 100g serving of grapes contains:

     

    ·        Calories: 69

    ·        Fat: 0.2 g

    ·        Sodium: 2 mg

    ·        Potassium: 191 mg

    ·        Carbs: 16.5 g

    ·        Sugar: 15 g

    ·        Fiber: 1 g

    ·         Protein: 0.5 g

     

    10.Pineapples: A delicious summer fruit,  trying to lose a few pounds.

    Combine with low-calorie, solid amount of fiber,  bromelain, that breaks down protein and helps absorb nutrients. Helps the body gain energy from fat, improves your digestion, helps increase your metabolic rate, essential component of weight loss, promotes weight loss in overweight.

    Nutritional Value – Pineapple

    The nutritional value of 100 grams of pineapple is as follows

    • Calories – 56.6
    • Carbohydrate – 9.42 grams
    • Fat – 0.16 grams
    • Protein – 0.52 grams
    • Fiber – 3.46 grams

    Minerals:

    • Phosphorous – 9 mg
    • Iron – 2.42 mg
    • Choline – 8 mg
    • Magnesium – 33 mg
    • Sodium – 34.7 mg
    • Potassium – 37 mg
    • Selenium – 20mcg

    Vitamins: 

    • Vitamin A – 18 mcg
    • Vitamin C – 39 mg

     

    11.Figs (Anjeer): Contain with high in fiber, low calorie, low fat, fiber, can help you feel fuller for longer and reduce the urge to snack between meals & maintaining a healthy weight & reduced lower body weight, reduce fatigue & keep carbohydrate.

    Nutritional Value – Anjeer 

    Consists of the following nutrients:

    • Water: 30g
    • Energy: 249 k Cal
    • Protein: 3.3g
    • Fat: 0.93g
    • Carbohydrates: 63.9g
    • Fiber: 9.8g
    • Vitamin C: 1.2mg


    Fruits To Avoid / low add in Weight loss Diet

    1.Bananas: Bananas can help with both weight loss as well as weight gain. Contain with  right amount of carbohydrates and calories, 75grams water, 23% carbohydrates & 1%protein  with yellow, green or red color bananas.

    Ripe banana contain with  sugar 16% & starch less than 1%, negligible fat content and minimal protein content & all vitamin B(except B12).

     Raw banana contain with rich in manganese 13%,more potassium , slight traces of phosphorus, zinc and iron.

    Nutrition Values of Banana

    100 grams of (approx. one medium-sized) raw banana contains:

    • Calories: 89 kcal
    • Carbohydrates: 22.84 g
    • Dietary fiber: 12.23 g
    • Sugar: 2.6 g
    • Fat: 0.33 g
    • Protein: 1.09 g
    • Vitamin B6: 0.4 mg
    • Vitamin C: 8.7 mg
    • Manganese: 0.27 mg
    • Potassium: 358 mg
    • Magnesium: 27 mg

    Benefits of Banana

    Promotes heart health: Prevents fatal blockages, maintains or regulates heartbeats & impedes the narrowing of arteries.

    Aids in weight loss: Eat 1 banana /day for breakfast for fat burning. Eat 2-3 banana/day for weight gaining. It can lows down the digestive process of the stomach & make feel full & managing lose weight.

    Bananas help in improving digestion: Banana contains sufficient dietary fiber & Anti-pathogenic in the form of starch and pectin, treat various digestive conditions and symptoms & help improve digestive health. 

    Bananas help you to relax and sleep: Contain of vitamin 6, tryptophan and magnesium property which helps to better sleep. It produces serotonin in the brain and promotes relaxation & treat insomnia.

    They may help to fight type II diabetes: Resistant starch has the potential to increase insulin sensitivity by 40 to 50% when consumed regularly & resistant starch content may help fight diabetes.

    Serves as an excellent workout food: Having just one banana before exercising will give you sufficient energy & help to relieve post-workout soreness and cramps. It is a post-workout food contain with carbohydrate converts to sugar inducing natural digestion. It also contains potassium that promotes muscle growth. 

    Promotes kidney health: Contain with rich in potassium, magnesium and vitamin B6 & low in oxalates can prevent chronic kidney diseases. 

    Banana contains antioxidants: Good source of antioxidant, protect your body from free radical damage, reduces the risk of heart diseases and certain types of cancers. 

     

    2. Mangoes: king of fruits, with a range of possible health benefits. Consuming mangoes in various forms such as juice, pies, shakes, and ice cream can cause substantive weight gain.

    restrict yourself to not having more than one mango every day.

    Nutrition Values – Mangoes

    Given below are the nutrients that one can gain with 1 cup of sliced mangoes (165 grams) – 

    • Calories – 122
    • Protein – 1.0 grams    
    • Carbohydrates – 27.9 grams    
    • Fats – 0.7 grams    
    • Fiber – 3.3 grams 

    3. Avocado: It contain with calories and fat. 1 Avocado combine with 240calorie & 22 gram fat, small size of meal. Take 1 Avocado/week for good health.

     Nutrition Value – Avocados

    According to the National Center for Biotechnology Information (NCBI), these are the nutrition facts for about one-half, or 68 grams (g), of an avocado:

     

    ·        Calories 114

    ·        Dietary fiber 6 g

    ·        Total sugar 0.2 g

    ·        Potassium 345 milligrams (mg)

    ·        Sodium 5.5 mg

    ·        Magnesium 19.5 mg

    ·        Vitamin A 43 micrograms (μg)

    ·        Vitamin E 1.3 mg

    ·        Vitamin K 14 μg

    ·        Vitamin B-6 0.2 mg

    ·        Monounsaturated fatty acids 6.7 g 

     

    4. Dates: Extremely sweet, nutrients with Vitamin B complex, Vitamin C, and antioxidant & become high in calorie. Use 1-2 dates/ day for best health.

     

    5. Prunes: Combine nutrients with nutrients from Vit A, K, C, Vit B2, B3, B6, iron, and magnesium to copper, very sweet, high calorie(1 Prunes=23 calorie). So you can take 4-5/day.

     Eating more fruit instead of junk food is a great way to  weight loss. Most fruits are fiber-rich foods that boost your metabolism and promote weight loss contain with high amounts of vitamins, minerals, and antioxidants, everything you need to feel healthy and young & keeps you feeling full for much longer.

    Sugar is the biggest culprit behind weight gain and obesity among people of all age groups. Consuming a moderate amount of fruit every day will help control your appetite & move away from junk food.


    Weight loss drink

    How much water you should Drink for Weightloss


    1.Water:

    Water is a truly the beverage for life, prevents dehydration and is an important source of a nutritious diet. Drinking more water will reduce energy intake and will lead to weight loss or less weight gain. We should drink 6-8 (total 1.92-2 L/day)ounce glass of water/day, is the reasonable goal, however different people need different amounts of water to stay hydrated.  

    Other drinks and foods can help you stay hydrated with calories from sugar to your diet. Fruit and vegetable juices, milk, and herbal teas add to the amount of water you get each day. Water can control & prevent urine problem (darker/infection), dry mouth, sleepiness or fatigue, extreme thirst, headache, confusion, lightheadedness, no tears when crying, type 2 diabetes, weight gain & over fat loss, high blood pressure, breathing problem & high energy intake etc.

    Advantages of drinking plain water over other beverages?

    • To maintain the balance of body fluids/hydration
    • To control calories
    • Increases the amount of calories you burn
    • To energies muscles
    • To keep skin looking good
    • Detoxification
    • To maintain normal bowel function
    • Drinking water exceeds 1 L/day, enough to dilute urine
    • Consuming 500 mL water before each main meal leads to greater weight loss than a hypo caloric diet for middle age & older adults.
    • Overweight women should increase water intake over 1-1.5 liter/daily per week, found a significant reduction in fat burning.
    • Drinking 0.5 liter of water burn extra 23 calorie(17,000calorie/over 2kg per year).
    • Don’t drink cold water, because body uses extra calorie to warm up the water to body temperature.
    • Drinking water before meal can reduce appetite. Middle age lost 44% more weight & older adult increase fat loss 2kg/12 weeks use this process.
    • Drinking water before breakfast reduced 13% calorie during the meal.
    • Water is naturally 100% calorie free with reduced calorie intake & also help to prevent long term weight gain(1.45kg/4years).
    • Especially important to encourage children to drink water can help them to prevent from becoming over weight/obese.
    • People who sweat a lot/ do exercise regularly may need more drink water regularly.
    • Older people & breast feeding mother also need to monitor water intake closely.
    • Mind it, you can also get water from foods & beverages like, coffee, tea, meat, fish, milk, fruits vegetables.
    • Drinking water 1-2 liter(34-67 ounce/4-8 glass)/day regularly is sufficient for weight management.
    • You can get benefits from water when you replace it with sugary beverages.
    • Water is a very small pieces of puzzle.

    Eating the right, consuming the appropriate drinks & best exercises can help you become fie & healthy. While some people may naturally have a slower metabolism, overall lifestyle factors like, diet, exercise & take enough sleep. Making healthy lifestyle choices can help to maintain or improve metabolism.

    Here some healthy drinks are given below which can have potential to speed up metabolism:

    2.Green Tea

    Have antioxidants, high amount of catechins (Matcha), caffeine & other powerful nutrients to boost metabolism of our body, should drink 1-2 cup green tea everyday & it is associated with our health.

    Most effective drinks for lose fat & body weight easily, boosting energy level, prevent from heart disease, lower blood pressure, certain cancer,& diabetes etc.

     

    3.Apple Cider Vinegar Drinks

     Contain with acetic acid, stimulate lose weight by decreasing insulin level, improving metabolism, suppressing appetite & burning fat. Mix a tablespoon of apple cider vinegar with water and drink it before eating.

     Use 2table spoons (30ml) or small amount of vinegar/day   give significant result in reduction in body weight, waist circumference & belly fat. It keeps fuller for a long time to reduce overeating.

     

    4.Coffee

    Using people around the world to boost energy level & for fresh mood. Contain with caffeine to increase metabolism & promote body fat burning decreasing calorie intake.

     

    5.Black Tea

    It also stimulates weight loss. It is a type of tea with more oxidation than other teas with stronger & darker color & flavor. High in polyphenols & antioxidants reducing calorie intake, stimulating fat breakdown & boosting the friendly gut bacteria. Drink 3 cup black tea/daily for three months lost more fat in lower body.

     

    6.Ginger Tea

    It is used as a herbal remedy to treated for nausea, colds, arthritis with their spice & flavor. Flavorful root have a beneficial effect on weight management. Control cholesterol level, reduce appetite, and increase metabolism & increase calorie expenditure.

    Use 2 grams of ginger powder mixed with hot water & take it in breakfast, increase fullness & decreased hunger. This tea increased the thermic effect of food.

     

    7.Lemon Water

     Lemon is full of nutrients, like, vitamin C, low calorie, little protein, fat, carbohydrate or sugar& with little trace amount of  minerals, potassium , folate  and some Vitamin B . Which is helpful of our body & boost for prevent from other disease.

    Vitamin C cab help to increase metabolism and support detoxification processes in the body. It promotes fullness, hydrate our body, and increase fat loss. You can take lemon juice with hot water at morning with empty stomach.

     Contain of squeezed lemon (48 grams) is given below:

    • 10.6 calories
    • 18.6 milligrams (mg) of vitamin C, or 21% DV
    • 9.6 micrograms (mcg) of folate, or 2% DV
    • 49.4 mg of potassium, or 1% DV
    • 0.01 mg of vitamin B-1, or 1% DV
    • 0.01 mg of vitamin B-2, or 1% DV
    • 0.06 mg of vitamin B-5, or 1% DV

     Lemon water is a healthful & low calorie health drinks for weight management. It can protect our body from different disease:

     Antioxidants and flavonoids

     Lemons contain vitamin C, a powerful antioxidant,  prevent many health disease like, cardiovascular disease, diabetes ,obesity ,oxidative stress, arthritis, autoimmune conditions, improve heart health, glucose tolerance, insulin sensitivity, immune system function, wound healing and cancer.

     Kidney Stones

    It helps to treat kidney stone & useful alternative treatment. Kidney stones (calcium oxate, called citrate.) are a build-up of minerals that collect in the kidneys. Increasing the amount of citrate in the body prevents kidney stones, produced by lemon water which contains high amounts of citrate.

     A lack of water in the body is a common cause of kidney stones. Drinking more water / lemon water can therefore help prevent kidney stones. It can also cleanse or detoxify the organs naturally & scientifically. It can boost focus and concentration & protect urinal infection & other problem. 

     Lemons contain a type of fiber called pectin, which can help to reduce fat from body. Lemon juice is naturally low in calories. Replacing sugary soda with fresh lemon water is a healthful way to reduce calorie intake, positive step toward healthful weight management.

     8. Kombucha drink

    Fermented drink made from tea, sugar, and a symbiotic culture of bacteria and yeast, contain with rich in probiotics, and antioxidants promotes enhanced digestion & contributes to an increased metabolism.

    Stay well with homemade drinks



     9. Other Homemade drink

    Turmeric-black pepper water​:  Take 2-3 pinches of turmeric and black pepper each in warm water can make a super healthy morning drink to start your day with. This powerful drink can help boost your metabolism and also help to get rid of excess fat.
     
    Jeera-Sauf-Ajwain water: Take 2 cups of water and boil a pinch of Jeera (cumin seeds), Saunf (fennel seeds), and Ajwain (carom seeds) in it. Once the water is reduced to half, strain it and sip it slowly. This weight-loss-friendly drink can help in improving digestion and dealing with bloating, especially during your periods

    Ajwain water: Ajwain/ carom seeds water can have amazing benefits on the body & maintain optimal health with their therapeutic & medicinal properties. It is healthy morning detox drink. It provides better digestion, the anti -inflammatory & antioxidant properties can effect in losing weight. It can help removing toxin, relieving bloating, constipation & other digestion related problems & promote weight loss.


    Jeera/ Cumin water: It has a very unique active ingredient which is called thymoquinone, which can help to reduce excessive fat from our body. It also have very high antioxidant properties with low calorie can boost overall metabolism & improve digestion.

    soak the Jeera in a glass of water and keep it overnight. Strain this in the morning & have it with your empty stomach.

    You can also add Jeera with water & boil them. Then strain this & have it.

     Cinnamon water: Cinnamon helps to improve overall blood glucose levels & helps to reduce overall weight. Heat the water with Cinnamon powder. Them have it with lukewarm with the freshly squeezed lemon juice, make your body healthy & fatless.
     
    Mint and lemon water: Mint is a very effective ingredient with calorie in losing or better managing weight. It promotes better digestion and also boost your overall metabolism & as well as keeps you hydrated.

    Add the water and mint leaves boil them & take it lukewarm with the freshly squeezed lemon juice.

     Sabza water or chia seed water: Can help to reduce belly fat , feeling full & avoiding any over-eating. Easily available in local grocery stores & add this in your healthy drink to lose weight. Soak the chia seeds in the water & leave it for 1-2 hour/overnight. Then mixed it well & have it.

     Cinnamon or Daalcheeni and black pepper tea: Daalcheeni or cinnamon helps to improve overall blood glucose levels & helps to reduce overall weight. Black pepper contains a rich amount of a compound, Piperine, helps to improve your digestion and boosts your overall metabolism. Lemon can make you feel full, boost your metabolism as well as keeps you hydrated.

     Boil the water with the cinnamon stick & take this water lukewarm. Add the black pepper and the freshly squeezed lemon juice & mixed it well & have it.

     Methi daana or fenugreek seeds water: Fenugreek seeds, contain with rich in antioxidants and fiber and helps to remove any harmful toxins from the body.

    Soak fenugreek seeds & leave it for overnight. Strain this water & have it (bitter taste)in empty stomach.

     Saunf or fennel water: Saunf contain with rich source of fiber that can help you feel full for longer & help to avoid over-eating. Soak the Saunf in the water & leave it for overnight. Strain this water & have it in empty stomach.

     Sabza daana and lemon water: Chia seeds & lemon help cool down your body, manage your weight & make you feel full, boost your metabolism as well as keeps you hydrated.

    Soak chia seeds for 10-25min. Boil water with cumin seeds & Cinnamon stick till turns a brownish color(water). Cool down water & keep it into a glass. Add lemon juice, honey & soaked chia seeds into water & mixed it well & have it lukewarm.

     Amla/ gooseberry and ginger juice: Amla can help improve the digestion of carbohydrates. Blend 1/4th cup of water, chopped amla, and ginger very well smoothly. Strain the mix into a glass & add remaining water & a little bit salt & mixed it well & drink immediately. 

     Tulsi water: A glass of Tulsi water useful antioxidant & other element to give the right kinds of nutrition in the morning for make your health fit & healthy.

     There are various such homemade drinks to lose weight that you can use to help manage the weight better. You can take these with your healthy balanced diet & exercise to active lifestyle, have a positive impact on your overall weight loss journey. This drink gives a unique, safe, scientific approach that includes diet, fitness, sleep & stress management. 


    Weight loss medicine

    Sometime people get medicine according their history and health challenges given by their provider for some disease(high blood pressure, diabetes, obesity) due to overweight, where they are not able to lose weight through exercise/diet.

    You can used Prescription weight-loss drugs for more than 12 weeks. Taking these drugs for a year can mean a loss of total body weight of 3% to 12%. It has Mild side effects & Rarely, serious side effects can happen. So , consult with your provider/ doctor before use it.

    This drug are expensive, but many people gain back weight when they stopped drugs. Take a weight-loss drug depends on whether the drug helps you lose weight through your provider suggestion. There are three types of  injectable medications, like Wegovy, Ozempic and Mounjaro.

     

    Drugs are approved for weight loss

    There are 6 types of weight loss drug approved by US food & Drug Administration(FDA) for long time use.

    1.     Bupropion-naltrexone (Contrave)
    2.     Liraglutide (Saxenda)
    3.     Orlistat (Xenical, Alli)
    4.     Phentermine-topiramate (Qsymia)
    5.     Semaglutide (Wegovy)
    6.     Setmelanotide (Imcivree)

     All medicine are making you feel less hungry or fuller.

     

    Is the world ready for extremely effectively weight loss drug? 

    Wegovy (semaglutide)

     It is a weight loss drug, is a liquid solution. It is recommended with healthy low calorie diet, exercise for long term process. It has limitation to use for weight management.

    • Adult with a BMI 30/ higher
    • Adult with a BMI 27/ higher
    • Children, 12 years/above  with a BMI 95%/ higher

    Wegovy contains the active ingredient semaglutide, group of drugs called glucagon-like peptide-1 (GLP-1), brand-name medication that isn’t currently available as a generic.

     Like other medicine Wegovy, may cause mild or serious side effects. Side effects of drug can depend on:

    • Your age
    • Your other health condition
    • Other medicine you take

    Your doctor/pharmacist can suggest you as per side effect with prescribing information. Mild side effect like, abdominal pain, burping, dizziness, gas, headache, indigestion, heartburn, or gastroesophageal , low energy, stomach flu, vomiting, constipation, nausea, which can go away within a few days /a week.

     

    Wegovy & Saxenda are both GLP-1 receptor agonists,  helps to regulate your appetite &  lower amount calorie which you consume. It is used for long term fat loss & weight management, & semaglutide acts like GLP-1 in your body, is a hormone made in your gut when you eat. It delays emptying of the stomach which helps us feel full longer.

     

    Wegovy, used for weight loss in people who have clinical obesity, heart related problem, diabetes, where Ozempic used as a treatment for type 2 diabetes, though weight loss can still be one of its side effects.

     

    It is specific to use that people, who are clinically overweight due to other related condition. It is used for long term with long term insurance coverage & discussion with doctor. It is a main tool of many achieving & maintaining healthy weight.

     

    PhenQ - Best Overall: Game-changer in the world of weight loss supplements made by Capsimax power, Chromium picolinate, Caffeine, Nopal Cactus, L-Carnitine Fumarate, Innoslim, B Vitamins & Iodine. These supplement not only aids in weight loss but also supports overall well-being. It provides burn fat, suppress your appetite, and boost your energy levels to make your body fatless.

     

    Zotrim: A stellar alternative to Ozempic, contain with yerba mate, guarana, Caffeine, Vitamin B3 And B6 and damiana, work in harmony to boost metabolism, suppress appetite, and provide a sustainable energy boost throughout the day, to promote healthy weight loss with maintain a balanced diet and exercise routine.

     

    FloraSpring: Remarkable alternative to Ozempic , blend of natural ingredients like probiotics, Lactobacillus and Bifidobacterium strains ability to support gut health and optimize the body's metabolism approach to weight management by promoting a healthy gut microbiome & healthy lifestyle.

     

    Trimtone: Powerful supplement is specially crafted for women looking to shed those extra pounds and boost their confidence. It contain with selected ingredients like,  caffeine, green tea extract, and grains of paradise to ignite your metabolism, curb cravings, and burn stubborn fat, unique needs of women on their weight loss journey. It gives best results without compromising your health. Once-daily capsule simplifies your routine.


    Weight loss surgery is safe?

     To series of weight loss procedures in order to reduce their food intake. Surgery can  provide lose fat  & control of associated diseases.

    Most fat management surgery generally as safe. But all three major surgery has a lower risk complications. Bariatric surgery helps people with obesity lower & manage their weight. Gastric band surgery has a lower risk of side effect than other bariatric surgery.

    • Most common  three type of weight loss surgery:
    • Gastric bypass
    • Gastric banding
    • Gastric sleeve

    Each surgery procedure is different. Gastric sleeve is the safest procedure with the lower risk of side effects.

    Most modern weight loss surgery is Laparoscopic Surgery using specialized tools with camera inserted into a small opening in human body, which is less invasive & safer & more effective than open surgery, shorter recovery times , less pain, fewer complication & lower risk of death.

    Endoscopic surgery use instrument , insert into mouth to access different area of digestive path.

    PCOS and weight loss

     Polycystic Ovary syndrome(PCOS) is a characterized by hormonal imbalance, irregular periods, insulin resistance, inflammation & the development of small cysts on both ovaries in reproductively age (4-20% women) caused to lose weight.

    Hormones are responsible for a lot of bodily processes which impact weight, like feel hungry, how our bodies use food for energy, our stress levels, and more. PCOS unfortunately makes it harder to lose weight. To help on your journey to good health, follow these steps for success:

     Losing weight is challenging with PCOS, is not impossible, be patient with your progress. A healthy lifestyle, a balanced diet and regular activity plan can also help to improve common problem like, heavy periods, acne, excess hair growth, and fertility problems etc.

    Physical activity 30-60 minute /day regularly important for all aspects of your health and wellbeing—including weight management. Do some activity which gives you happiness & joy like, running, jogging, hiking, swimming, team sports etc. Make routine to maintain all activity in every day in same time (30-60 minutes) schedule.

    Use Balance & healthy diet for losing weight. Eat more vegetable & protein, whole-wheat pastas, breads, are good sources of dietary fiber and other nutrients.

    Extreme diets and intense exercise more harmful for human body. Healthy eating and regular exercise are essential for weight loss.

    Some medications can help manage symptoms of PCOS & other lifestyle changes. For high blood sugar patients, doctor recommend medication to help combat insulin resistance. Oral contraceptive pills can help regulate hormones can reduce irregular periods and excess hair growth. 


    Workouts for weight loss

    workout for weight loss plan


     Exercise should become part of your routine in a meaningful way. You'll need to really push yourself 100% in every workout you do. you'll need to find a workout with your trainer you genuinely enjoy if you have any hope of sticking with it. your happiness is actually really important to weight loss.

    We can reduce our fat including some factors like:

     Starting weight, A high BMR will burn more calories during activity & rest.

     
    Age, older people carry more fat mass & less muscle mass to reduce BMR, which make more difficult to lose weight.
     
    Gender, men will generally shed pounds speedier more than ladies and consumes a comparable no of calorie. ladies have a more prominent fat to muscle proportion than men.
     
    Diet, a calorie deficit to essential to lose weight.
     
    Sleep, problem (lack of sleep) due to lose weight.
     
    Medical condition, like depression & hypothyroidism may lose weight.
     
    Genetics, may affects certain people with obesity.

     

    Exercise

    Calories Burned

    Jogging/Running

    372 to 700 calories per hour

    Skipping Rope

    500-1300 calories per hour depending on weight

    Planking

    Between 2-5 calories per minute (120-300 calories per hour)

    Mountain Climbers Planks

    650 – 700 calories per hour

    Pull ups

    1 calorie per pull up

    Push ups

    About 171 calories within 15 minutes (around 343 calories in 30 minutes)

    Squats

    19-44 calories per every 5 minutes (100-222 calories for every 25 minutes)

    Lunges

    90 calories per 15 minutes

    Yoga

    Between 180 and 460 calories per session (highly dependent on the type, intensity, duration of the session)

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     Different type of Exercise

    Many exercise can help to burn fat/calories through walking, jogging, running, cycling, swimming, weight training, interval training, Yoga & pilates etc. helps to boost up & encourage for long term training to build up healthy life.

     There are  other best exercise for lose fat burning like, Plank,  Bodyweight Squats, Step-ups, Bend over rows, Jump rope, Strength training, Hiking, Kickboxing, Spinning, HIIT(High Intensity Interval Training), Rowing, Burpees, Elliptical, Stairmaster, Battle ropes, Zumba, Aerobic exercise, Push ups, Lunges, Cross fit, Tabata, Boot camp etc.

     Do cardio exercise at least twice a week along with weight training & take  calorie deficit diet is a great way to lose weight for men & women.

     

    Aerobic Exercises

    Walking is the best exercise for fat burning & give 50-70 minutes 3 times/week.

    Running & Jogging also consider as a best exercise for lose weight. It is a total body integrated exercise where Jogging is between 6 – 9 kph and Running will be around 10 kph,  help burn 298 -372 calories per 30 minutes. These three exercise can improve muscular strength and overall body weight to keep you fit and healthy. 

     

    Yoga

    Effective power for weight loss from inside



    Yoga is alone a great secret workout weapon for weight loss therapy developed by Rishis and Brahmans and has 5 basic principles: Exercise, Diet, Breathing, Relaxation, and Meditation. When combined with healthy eating can show positive results. Practising yoga regularly, it keeps you flexible and healthy, balance and stability, which promotes functional strength and it helps our mental health healthy & increases your mindfulness.

     Yoga has lots of benefits to offer such as:

    1. Weight Reduction

    2. Improved Cardio Health

    3. Increased Muscle tone

    4. Balanced Metabolism

    5. Improved Respiration

    6. Increased Flexibility

    7. Stress Management

    8. Improved energy and vitality

    9. Improved athletic health

    10. Protection from injury

    11. Improve body posture

    12. Mindfulness practice

    13. Balance blood pressure

    14. Improve Breathing process

    15. Encourages natural healing process

     Yoga poses are important part for weight reduction, improving focus & building muscle tone. There is different type of Yoga poses:

     1. Warrior Pose

    2. Triangle Pose

    3. Shoulder Pose

    4. Bridge Pose

    5. Bow Pose

    6. Plank Pose

    7. Downward Dog Pose

    8. Sun Salutation

     Yoga can helps to give a tone, strength, flexing and targeting your core muscles. Some yoga asana may help to reduce belly fat & they help target the flab in the abdomen area, burn calories, make your muscles more flexible, and improve metabolism.

    Belly fat occurs due to age, genetics, an unhealthy lifestyle, poor eating habits, not working out regularly, and stress, reduced abdominal strength and structure also lead to lower back pain, poor posture, and sagging. Healthy food /diet & Yoga poses can help to reduce belly fat by regular practice.


    Yoga: Exercises to Lose Belly Fat

    1. Tadasana(mountain pose)

    2. Surya Namaskar(sun salutation)

    3. Padahastasana (Standing Forward Bend)

    4. Paschimottanasana (Seated Forward Bend)

    5. Pavanamuktasana (Wind Relieving Pose)

    6. Naukasana (Boat Pose)

    7. Ustrasana (Camel Pose)

    8. Uttanpadasana (Raised Foot Pose)

    9. Marjariasana (Cow Cat Pose or Cat Pose)

     10. Bhujangasana (Cobra Pose)

    11. Shavasana (Corpse Pose)

    12.  Dhanurasana (Bow Pose)

    13. Relax with Shavasana (Corpse Pose)


    Tips: Best way to Lose Belly Fat

    1. Try to take Low fat & low-carb diet. Eat plenty of soluble fiber like fruits,

    Vegetables, Legumes, Oats & Barley.

    2. You need to pick a healthy eating plan you can stick to.

    3. Physical activity helps burn abdominal fat. The amount of exercise (30-60 minutes) you need every day for weight loss depends on your goals.

    4. Moderate strength training to aerobic exercise helps build muscle mass &  burn more calories throughout the entire day.

    5. Compare and contrast brands& also label reader before purchase food.

    6. Move away from the ingredients in packaged goods and snack foods.

    7. Focus on your waist size, measure around, waist line (female) must be 35-40 inches & for man to reduce heart and diabetes risks.

    8. Hangout with health conscious/focus friends & family who maintain eat better and exercise more process.

    9. Eat high protein diet to feel fullness & decrease appetite to reduce belly fat. Protein source like, Fish, Egg, meat, Dairy, Whey protein, beans etc.

    10. Reduce stress level through practice Yoga & meditation to promote waist fat loss.

    11. Don’t take sugary food which can produce heart disease, type 2 diabetes, and fatty liver disease & excess weight gain in many people.

    12. Take low carb food like, Fish, egg, leafy green vegetables, nuts and seeds, including nut butter, apples, blueberries, and strawberries, plain whole milk and plain Greek yogurt etc.

    13.  Avoid / limited to take sugar sweetened beverage like, soda, punch, sweet tea, alcohol mixers containing sugar helpful for lose fat.

    14.  Sufficient quality sleep (7-9 hour)is important for many aspects of your health, including weight. 

    15. Omega-3 fats may also help reduce visceral fat & eat fatty fish(salmon, herring, sardines, mackerel, anchovies), plant base omega -3 also add in diet every week for getting nutrition.

    16. Limitation to consumption fruit juice.

    17. Probiotic supplements  beneficial gut bacteria may help promote weight loss.

    18. Drinking green tea(2-3 cup/ day) is useful for belly fat burning.

    19. Maintain consistent dietary habits and lifestyle measures.

    20. Takes the stair when possible & Park car far distance from your destiny.

    21.Joining few group class to increase motivation

    Without doing some effort, commitment, and perseverance there are no magic solution for lose belly fat easily. Make strategies and lifestyle goals may help you lose belly fat and improve overall health.

    Takeaway for Yoga

    Your yoga practice is unique and personal to you. When performing yoga asana, it’s important to get your postures right which can happen with effort and practise. The asana practices are mainly intended to build strength and stamina, while also improving flexibility, balance, and coordination, and ultimately relaxing the body and mind.

     Yoga, an Indian practice of mind and body rejuvenation, has significant benefits for all, from people who are overweight and want to shed weight to those who want to relax. Yoga not only aids in weight loss but also promotes balanced physical and mental well-being.


    Best food for Healthy Weight loss

    Weight control is primarily a hormonal response to certain foods.

    Protein fills you up quickly and keeps you full for a long time & help boost metabolism. Dietary fiber triggers a slower release of the fat-storage hormone insulin.  If you’ll stay fuller longer, can help prevent overeating and reduce your overall caloric intake.

    So, Eating clean unprocessed, high-quality foods naturally control your hunger, increase your metabolism and promote fat burning. Use A great strategy, the plate method is composed of half fruits and vegetables, a quarter of lean protein, and a quarter of fiber-filled carbohydrates. It improve our gut health & can help to stronger insulin response, decrease inflammation and improve immunity system.

     There are lots of food including vegetable, fruits, nuts, bean, fish, meat, egg which can support Weight loss & boost to your overall health with different color, flavor & test.

     

     Lean Protein

    Source like chicken, turkey help keep you full, Plant-based proteins like legumes, beans and lentils decrease cravings and stabilize blood sugar. These source have high  fiber, protein, iron & also have little saturated fat, which can help to support weight management & healthy heart.

     Eggs

    Eggs have most potential vitamin C, Fat, minerals like phosphorus, calcium and potassium, low calorie, complete source of protein which help you feel & prevent overeating.

    As a healthful diet Take 1-2 egg/ day by the process of boiled, baked, omelets, scrambled & poached in our breakfast dish, ideal for fat lose. Egg-based breakfast enhanced weight loss in overweight or obese participants as part of a calorie-controlled diet. Men required 56kg protein/day & woman (1-2 egg) need 46kg protein/day.

     Egg can boost metabolism,& the body needs to use extra calories to digest and process nutrients in food. So take egg & other high protein foods to burn more calorie than fat & carbohydrate. A large Egg providing approx. 6kg protein.

     Vegetable

    All kinds of vegetable like, broccoli, cauliflower, Brussels sprouts and cabbage composed with high fiber & vitamins help reduce digestive issues. dark green leafy vegetables contain protein, vitamins, minerals and fiber & celery, spinach, kale, color green and jicama with  low-calorie , fiber  support lose weight, appetite management & keep you hydrate.

     Fish

    Fish is a nutrient-dense food, rich in vitamins (Vitamin D & B12), minerals, protein, anti- Inflammation property and omega-3 fatty acids, low saturated fats,  beneficial food for those who wants to lose weight & provides numerous health benefits. By grilling or baking or fish curry cooking process of this nutrition food,  people can lose their overweight & get healthy structure.

     100gram fish compound with:

    Water: 84.6g

    Calories:85-100, depending on the type of fish

    Protein: 12.4g

    Fat: 1.93g

    Sodium: 296mg

    Potassium: 160mg

    Fish is good source of magnesium, iron, zinc, low-calorie and high protein content and vitamins. Rohu  & Katla Fish (indian fish) is also protein-rich and low in calories & suitable for burn fat &  enjoying delicious and nutritious meals.

     Select fish with verity:

    1. Omega-3 Fatty Acids, improve heart health & lose weight.

    2. Lean Protein, contain with low fat & calorie(tilapia and cod) promoting muscle growth .

    3. Mercury Levels, like sharks and swordfish, high levels of mercury, can harm your health.

    4. Freshness, choose clean & fresh with good test.

    Sustainable Fishing, buying from local market & read the level of frozen fish.

     There are some fishes with Omega-3 Fatty Acids, like Salmon, Tuna, Herring, Anchovies, Sword fish, Trout etc helps to increase metabolism rate & burn calorie for lose weight.

    Salmon, rohu, trout, and cod are combine with low saturated fat control risk of heart disease, Chronic Diseases, diabetes, and cancer and weight gain.

    Including Fish in our diet can support overall fit health, make fuller longtime & prevent over eating and weight loss goals.

     

    healthy diet plan included in your plate for Weight Loss

    Shrimp

    Eating shrimp and other shellfish appears to decrease appetite, contain zinc, minerals and selenium immune health andincreased energy.

     Root vegetables

    Root vegetable source like, carrots, Parsnips, shallots, beetroot, potato, radish (mooli), onion, sweet potato, Turnips,  ginger etc.  are  the wonderful foods for weight loss and optimal health.

    Low calorie & fat, lower cholesterol,  full of fiber, minerals and vitamins, water excellent for weight loss & fighting for  heart disease keep to stay healthy. Turnips are full of vitamin C  fiber, & also low cholesterol used as weight management.

    Potato can take by baked, mashed, boiled, roasted, steamed / stewed for lose fat , but if it is  fry & prepared by butter & oil, it is helpful for weight gain.

    Beans and legumes

    Lentils, Black Beans, Chickpeas, Soybeans , Pinto beans, Navy beans, Peanuts , Peas,  and kidney beans contain with high in protein, vitamin and fiber, promote satiety can be beneficial for weight loss.

     Soups

    Soups are comfort food & calorie-dense meals contain with low calorie, high fiber, protein water base, vegetable & also chicken stock, causing for avoid overeating, which can you consume for weight reduction.

     There are different type of soup for fat loss, like:

    Vegetable and Garlic Soup

    Moong Dal and Carrot Soup

    Turmeric Tomato Soup & Lentil Soup

    Spinach Soup

    Bean and Broccoli Soup

    Corn and Carrot Soup

    Chicken Soup & Chicken Ginger Soup

    Vegetarian Collard Greens Soup

    Mushroom And Kidney Bean Soup

    Veggie-Packed Tomato Soup

    Clear Vegetable Soup

    Carrot and Cauliflower Soup

    Spicy Black Bean Soup With Ancho Chile Pepitas

    Roasted Butternut Squash Soup

    Parsnip Pear Soup

    Carrot Ginger Soup

    Fall Roasted Vegetable Soup

    Slow Cooker Split Pea and Red Lentil Soup

    Kale and Dill Potato Leek Soup

    Tuscan Vegetable Soup

    Vegan Pumpkin Soup Cabbage

    Green Detox Soup Healthy Turkey Chili

     Soup with healthy food pattern, exercise &follow  proper guidance can reduce weight & give a proper healthy structure. Slimming soups should be filling, nutritious and low in calories. 

     Cottage cheese

    Eating Cottage cheese/ Paneer is the delicious, healthy ingredient, best way to boost  your  protein intake contain with selenium, some B vitamins, and phosphorus & calcium helps to bone growth, weight lose & build & maintain muscle . Take it 2-3day/week 13grams(5% of calories)

     Avocados

    Avocado, one of the super food with essential nutritional powerhouse and healthy fats, have secret weapon in your weight loss journey. Avocado have contain with Low GI and calories, Loaded with MUFAs, Rich in Nutrients, make diet easier, acceptable by body & keep weight under control. Take it  & mix avocado in salads, salsas or soups & base with bread & can help you feeling full longer.

     

    Avocado is a source of vitamins, minerals, healthy fats, and fiber, 3.5 ounces (100 grams), ½  Avocado= around 160calorie. Also contain a fair amount of niacin, riboflavin, copper, magnesium, manganese, and antioxidants & healthy fat. So take it 1-2/week.

     Nuts

    Nuts are contain with protein, fiber, high calorie mostly unsaturated fat  and other plant compounds benefit for improve metabolic health & promote fat loss. It can helps to feel full longer &  to protect against various diseases.

     

    There are different type of nuts in our diet dish like, Hazelnuts, Walnuts(183 calorie), Pistachios(156 calorie), Almonds(161 calorie), Cashews(155 calorie), Peanuts, Pine Nuts & Brazil Nuts(184 calorie).

     Afternoon use any type of nuts to help to give energy to our body; evening cashew, pistachios and pine nuts can help boost your immune system and stamina & at night best use walnuts is  great for digestion. Take 20 to 25 nuts /day can boost weight loss and improve cholesterol.

     Whole grains

    It can help boost to healthy weight loss contain with dietary fiber, decent amount of protein, magnesium, antioxidants, vitamins, phosphorus and selenium. included with oats, brown rice, Barley , Finger Millets (Ragi) , Buckwheat (Kuttu) , Whole rye , Lentils., Whole oats/oatmeal. and quinoa.

     Reducing weight requires controlling overeating.  A balanced diet, including vegetables, fruits, grains, nuts, and seeds, constitutes a wholesome meal helps avoide fast, snake & junk food & make your health strong.

     Avoid Grains

    Target a toned muscle and a healthy body must avoid refined grains contain high calories and low nutrition  increase the blood sugar level and add weight, that must be avoided to lose weight and those with cardiovascular issues like. White Rice & Wheat.

    White Rice, contain with low fibre, high in calories ratio, high glycaemic index and hardly any nutrition & increase the chances of type –II diabetes. Wheat worst food item in terms of bodyweight management, contains a high level of starch & low in nutrition that is harmful to diabetic and heart patients

     Chili pepper

    Chili has culinary as well as medical importance & contributes to ameliorating parameters that help weight management,  improved control of insulin, fat metabolism, burn calorie, energy expenditure, and thermogenesis & helps to weight loss through dietary modifications.

     Full-fat (whole) Greek yogurt

    It is a great source of weight management contain with probiotic bacteria can improve the function of your gut & can reduced chance of developing obesity, reduce lower body weight & waist circumference and type 2 diabetes over time.

    yogurt is the great addition for balanced diet can ultimately help you lose weight contain with high in protein, low fat, low calorie, can keep you full, control appetite, can help you feel full longer. and satisfied & good source of energy.

    Must check/ read this instruction before purchasing yogurt:

    • Low in fat
    • Sugar free
    • High protein yogurt
    • Free from artificial sweeteners, colors, and additives

     There are different type of yogurts for weight loss:

    Siggi's Icelandic Style Strained Non-fat Vanilla Yogurt.

    Fage Total 2% Greek yogurt

    Icelandic Provisions, Vanilla Skyr

    Chobani Non-Fat Plain Greek Yogurt

     Stonyfield Organic 0% Greek Yogurt, Plain

    Light & Fit Two Good Greek Low-Fat Yogurt, Mixed Berry

    Wallaby Organic No Sugar Added Aussie Greek Yogurt, Strawberry

    Maple Hill Creamery Plain Greek Yogurt

    Dannon Lowfat Yogurt, Plain

    Oikos Triple Zero Greek Nonfat Yogurt, Vanilla

    siggi's Strained Nonfat Yogurt, Plain

    Chobani Complete, Vanilla

    Noosa Strawberry Rhubarb Yoghurt

    Chobani Less Sugar Greek Yogurt, Wild Blueberry

    Dannon Oikos Greek Nonfat Yogurt, Plain

    Brown Cow Cream Top Whole Milk Yogurt

    Yoplait Original, French Vanilla

    Chobani Mango Greek Yogurt Drink

    siggi's Swedish-Style Drinkable Yogurt, Plain

    Lifeway Organic Grassfed Kefir, Plai

     Numerous food varieties are heavenly, nutritious, and strong of your objectives to reach or keep a better weight. These are fundamentally entire food sources like fish, lean meats, vegetables, organic product, nuts, seeds, and vegetables. 

    Avoid Foods

    1. Sugar: Soft drinks, fruit juices, agave, candy, ice cream and many others.

    2. Gluten Grains: Wheat, spelt, barley and rye. Includes breads and pastas.

    3. Trans Fats: “Hydrogenated” or “partially hydrogenated” oils.

    4. High Omega-6 Seed- and Vegetable Oils: Cottonseed-, soybean-, sunflower-, grapeseed-, corn-, safflower and canola oils.

    5. Artificial Sweeteners: Aspartame, Saccharin, Sucralose, Cyclamates and Acesulfame Potassium. Use Stevia instead.

    6. “Diet” and “Low-Fat” Products: Many dairy products, cereals, crackers, etc.

    7. Highly Processed Foods: If it looks like it was made in a factory, don’t eat it.


     Takeaway about keeping a sound health weight



    Energy balance is significant for keeping a sound weight. On the off chance that there is balance between good food, practice and drink loads of water can helps construct a sound design and truly dynamic.

     Make sure you're ready:

    • Am I motivated to lose weight?
    • Am I too distracted by other pressures?
    • Do I use food as a means to cope with stress?
    • Am I ready to learn or use other strategies to cope with stress?
    • Do I need other support — either from friends or professionals — to manage stress?
    • Am I willing to change eating habits?
    • Am I willing to change activity habits?
    • Do I have the time to spend on making these changes?

     Find your inner motivation

    You must undertake diet and exercise changes to please yourself. Make a list of what's important to you to help you stay motivated and focused & have to take responsibility & will listen to your concerns and feelings, for your own behavior for successful weight loss.

     Set realistic goals

    Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal. Even this level of weight loss can help lower your risk of chronic health problems, such as heart disease and type 2 diabetes.

     Enjoy healthier foods

    • Get your weight loss started with these tips:
    • Eat at least four servings of vegetables and three servings of fruits daily.
    • Replace refined grains with whole grains.
    • Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and nut oils.
    • Cut back on sugar as much as possible, except the natural sugar in fruit.
    • Choose low-fat dairy products and lean meat and poultry in limited amounts.

     Get active, stay active

    Exercise can help burn off the excess calories you can't cut through diet alone & it can maintain fat loss, like, brisk walking — for at least 30 minutes most days of the week & other physical activity can help to lose overweight.

     Change your perspective

     Lifestyle changes start with taking an honest look at your eating patterns and daily routine, for only a few weeks or even months if you want long-term, successful weight management. Stick to your healthy lifestyle and the results will be worth it.

    Weight loss management and keeping a sound weight include a fair way to deal with diet and exercise. It's not just about shedding pounds; it's about manageable propensities. Center around entire, supplement rich food sources, control segment sizes, and remain hydrated. Customary active work, like energetic strolls or exercises, is fundamental. Consistency is vital; little, progressive changes yield enduring outcomes. Focus on rest and oversee pressure to help your objectives. Look for proficient direction if necessary. Keep in mind; it's an excursion towards long haul wellbeing and prosperity, in addition to a convenient solution.