Weight loss is a topic in which you need to listen to as many words as mouths

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Weight loss is a topic in which you need to listen to as many words as mouths

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The one who eats too much will go ahead prematurely
Found. People offer several tips or diets according to which weight loss is like a child's game. But in fact, you know how difficult it is. That's why I'm sharing with you today in the article How to Lose Weight in English. I will try to make this article one of the best written in English on this topic.

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The science of weight gain is very simple. If you don't burn as many calories as you eat and drink, you will definitely gain weight. In fact, the remaining calories accumulate in our body as fat, and we gain weight.
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Before you start the process of losing weight, you need to find out if your current weight is correct. To do this, read this article How to find out if you have the right weight? From here you will know your body mass index. BMI is a very simple tool that shows how much fat is in your body according to your weight and height. Your BMI shows which weight category you fall into:
O Less than 18.5 - Underweight
O 18.5 to 25 - normal weight
O 25 to 29.9 - overweight
O over 30 - obese (overweight)
Now you only need to lose weight if you are overweight or obese. And if you need it, you also need to know the reason for the situation you are in. There are usually two reasons for weight gain:
O Food: The most important reason for weight gain is food. If there are more calories in our diet, then the chances of gaining weight increase. Eat more fried-fried, fast food, local ghee, cold drinks, etc. accumulates extra calories in the body that we cannot burn without additional effort, and the result is visible in our weight gain. . If you know how many calories your body needs every day and consume the same amount, you will not gain weight.
O Be inactive: If your daily routine is such that you don't need to move your limbs much, then you will almost certainly gain weight. Especially people who stay at home or work in a chair all day should consciously include some physical activity in their daily life. Since you use the stairs instead of the elevator, play any game that interests you, for example, badminton, table tennis, etc. If you can afford a treadmill or gym and use it regularly, it will be very useful. The cheapest and easiest way is to develop the habit of taking short walks every day.
But there are many other reasons why you can gain weight. You can see other reasons here: Top 10 Reasons to gain Weight
Now that you know the cause of weight gain, its loss or reduction depends on your willpower and knowledge. Here I share some similar TIPS for losing weight. I hope this information will be useful to you.
WEIGHT LOSS TIPS

  1. Be patient: remember that your weight today is not a gift of two days or two months. This is the result of your long lifestyle. And if you want to lose weight, of course, you need to be patient. Benjamin Franklin's statement is "He who has patience can get whatever he wants." It always inspires me. So be prepared for the fact that this work will take time. You may not notice any difference in your weight in the first one or two weeks, but this is the time when you need to stay strong, have patience and courage.
  2. Believe in your efforts: More than anything else, it is important that you believe in the efforts you make to lose weight. If, on the one hand, you go to the gym every day, and on the other hand, you tell your friends that there is no point in going to the gym, then your subconscious mind will accept the same thing, and you really will not get any result. Your efforts. Get it. It is very important to be positive. Tell yourself: "I'm getting better," "I'm getting results," etc.
  3. Visualize: Think about yourself the way you want to look. Make sure it helps you lose weight. If you want, you can hang some photos on the wall in the room or on the computer screen, as you want. Seeing yourself like this every day will make it even more possible.
  4. After breakfast: make water your main drink: be sure to drink orange juice, tea, milk, etc. at breakfast, but then use water to drink throughout the day. Do not touch soft drinks and fully control tea and coffee. This way you will consume less than 200-250 calories every day.
  5. Use a pedometer: it's a device that counts your every move. Put it on your belt and try to do 1000 steps more every day. Those who are overweight usually walk only two to three thousand steps a day. If you add another 2000 steps, your current weight will remain, and if you walk more, you will lose weight. A standard pedometer costs from Rs. 1000 rupees 1500.
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Pedometer

  1. One with you: Keep a small diary. Write down everything you eat. Studies have shown that people who do this consume 15% fewer calories than others.

  2. Find out how many calories you consume: and add 10% to it: if you think you consume 1800 calories every day, and yet your weight is not controlled, so you are probably misjudging the amount of calories consumed. Usually, if you have 10% more in your estimate, add, then your guess will be more accurate. For example: 1800 instead of 1800 + 180 = 1980 calories.

  3. Eat small portions 5-6 times instead of three times a day: a study conducted in South Africa showed that if a person eats small portions 5-6 times a day instead of in the morning, he consumes 30% fewer calories in the afternoon and evening. And even if he consumes as many calories as he ate three times, while the body produces less insulin, which keeps blood sugar levels at the right level and makes you feel less hungry.

  4. Walking 45 minutes a day: 30 minutes of running a day will not allow you to gain weight, but if you want to lose weight, you should jog at least 45 minutes a day. If you do this every day, you will be able to lose 15 kg during the year without changing your diet. And if you do it in the fresh air in the morning, then it's a completely different matter. But to do this, you need to develop the habit of getting up early in the morning.

  5. Use bluer colour: blue colour reduces appetite. That's why most restaurants use this colour less. Therefore, use blue plates in food, wear blue clothes and put a blue tablecloth on the table. Avoid red, yellow and orange colours during meals, they increase appetite.

  6. Donate your old clothes: as soon as you gain the right weight, donate your old clothes to someone who will be free for you. There are two advantages to this. One will be happy to give you something, and the other will think that if you get fat again, you will have to buy so many clothes back. This will encourage you to maintain the right weight.

  7. Use a small plate to eat: Studies have shown that no matter how hungry you are; if there is less food in front of you, you will eat less, and if you have more food, you will eat more. So it will be good if you make a small plate with less food. Similarly, use small cups for tea and coffee. Repeated meals increase the amount of calories consumed, so take as many meals at a time as you need.

  8. Put a glass in front of the place where you eat: Research has shown that people who eat while sitting in front of a glass eat less. Perhaps the fact that you have lost shape reminds them that losing weight is very important to them.

  9. Eat foods rich in water: Studies conducted at Penn State University have shown that eating foods rich in water, such as tomatoes, pumpkins, cucumbers, etc., reduces overall calorie intake. So use them as often as possible. .

  10. Use skimmed milk: Use skimmed milk to make tea, coffee, or just to drink milk with a high calcium content and low calorie content.
    Eat 16.90% at home: eat at home as much as possible and, if you can, take home-cooked food. Eating out is mostly fatty and high-calorie. Avoid it.

  11. Eat slowly: A slow diet signals that your brain is already full, and you will eat less.

  12. Eat only when you are really hungry: Sometimes we just start eating. Many people also start eating out of habit, out of boredom or nervousness. Eat next time when you are not very hungry. If you want to eat something specific, then it's not a matter of hunger, but just a matter of changing the taste. When you are really hungry, you will want to eat everything you eat.

  13. Eat fruit instead of juice: Eat fruit instead of juice, they will bring you the same benefits, and fruit will also reduce your appetite than juice, which in general will lead to a decrease in your consumption.

  14. Walk as much as possible: the more you walk, the more calories you burn. Taking the stairs instead of the elevator will help you. Even at home, try to circle the roof once or twice a day. Small efforts will give great results.

  15. Do one hard job one day a week: Do one hard job or action every week. For example, you might consider washing your bike or car, planning a walk with the kids, or cleaning the house to help your spouse.

  16. Consume more calories before noon: Studies have shown that the more you eat during the day, the less you eat at night. And there are more chances to burn calories that you consume during the day, at night.
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  17. Dance: When you have time, dance to good music: It will also entertain you and burn good calories. What good is a website if it just "merges" with everything else?

  18. Use lemon and honey: Drink lemon and honey with warm water every morning. This will help you lose weight. This is measured by our reader Mr V. D. Sharma according to his experience. Thus, he reduced his weight to 10 kg. I hope it works for you too. In this post there are many more Ayurvedic and home remedies to reduce obesity.

  19. Drink 3 glasses of water before lunch: this will slightly reduce your appetite, and if you want to lose weight, it will be useful for you to eat a little less than hungry.
    Remember that you need to be patient to lose weight. You will be able to do this job faster by paying attention to the little things. And so on. It is very important to believe in what you are doing at this time. I hope these tips will help you lose weight quickly. All the best.

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Very thoroughly discussed , but shall we attend to this ???

If you know how many calories your body needs every day and consume the same amount, you will not gain weight.

How can i know my daily calorie requirements??

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