Natural Weight Loss

 Written by javeria javed

                                   Tips to lose weight


Weight loss, in the context of medicine, health,  physical fitness, refers to a reduction of the total body mass, by a mean loss of fluid, body fat (adipose tissue), or lean mass ( namely bone mineral deposits, muscle, tendon and other connective tissue).

Weight loss is a decrease in body weight by either following a diet and exercise regime or because of involuntarily circumstances such as illness. Instead, it involves a lifestyle with healthy eating patterns, regular physical activity and stress management.

How do you lose weight?

The best approach for weight loss is reducing the number of calories you eat while increasing the number of calories you burn through physical activity. To lose 1 pound, you need an expenditure of approximately 3,500 calories. You can achieve this either by cutting back on your food consumption, by increasing physical activity. or ideally, by doing both.

For example, if you consume 500 extra calories per day for one week without changing your activity level, you will gain 1 pound in weight (7 days multiplied by 500 calories is equal to 3500 calories, or the number of calories each day for a week or burn 500 calories per day through exercise for one week, you lose 1 pound.

1. Choose water over sugary drinks

Just drinking water can help you to feel full so that you eat less. Ice water can help some as it takes more energy for your body to bring cold water down to the temperature that your body can use it. Water also helps your body to function properly. It acts as a transportation system for vitamins and minerals. A word of caution through: don`t drink too much water at one time. Your brain and blood needs salt to be kept in balance or they can cause problems, some serious. Some people have died from drinking too much water. A good rule of thumb is 8- 8oz glasses spread throughout the day. A remember that the foods such as celery and apples contain as much as half a cup of water, so factor this into you equation.

2. Less sugar


This is one of the hardest things to deal with - cutting out sugar. I`m talking about refined sugar, white sugar and high fructose corn syrup. True, but high fructose corn syrup isn`t corn sugar. They`re two separate things. Sugar in your body will turn to fat if not used to make energy. Natural sweeteners are ok, again, in moderation. Raw  honey, pure maple syrup and even monk fruit are some natural sweeteners. Artificial sweeteners fool your body into thinking they could cause a rise in blood sugar, which could cause your body to hold more fat.
3. Milk


It was once through that skim milk, because it has no fat, will help you lose weight. This thinking is flawed. Milk contains calcium, which can help you lose weight, but- surprise! it doesn`t matter if it`s skim or whole milk. All milk contains the same amount of lactic acid, or milk sugar. This is what turns to fat if not used by the body. So don`t worry about what the fat content of your milk is - worry more about the source.( find fresh, whole, unprocessed dairy near you here). 

Diet to lose weight

 

This is not a restrictive meal plan. You`ll  eat three meals and two snacks daily. Plus each dish packs a filling balance of macronutrients with 45% carbohydrates , 30% protein and 25% healthy fats. When it comes to drinks, Forberg recommends sticking to no and low-cal picks like coffee, tea and water.

And to accelerate weight loss and build a healthy and strong body make sure you`re getting the recommended amount of physical activity from the centers of disease control and prevention( that`s 150 min of moderate-intensity physical activity and two days of muscle strengthening activity, FYI)

   1. Breakfast

                               HAM, CHEESE AND SPINACH OMELETTE

2. Lunch

                       STEAK SALAD WITH AVOCADO, BELL PEPPERS AND LIME DRESSING

3. Snack

               TUNA SALAD WITH OLIVE OIL, CELERY AND DILL

  4. Dinner

                   BAKED SALMON WITH BAKED ASPARAGUS


                               







 




  


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