Dietician Swati Bathwal Talks About The Top 5 Ways To Lose Weight

Have you struggled to lose weight in the past? Are you struggling to lose weight and are unable to find the appropriate solution for it? losing weight can be a difficult task especially for those who have never achieved success. To help you get in shape, let me share some quick and easy ways to help you lose that fat without making much alterations in your existing lifestyle.

Sleep

Did you know having a good sleep is an essential component of weight loss? When you are unable to sleep, your body is not able to expel the toxins out of the system, which is why you feel more tired and experiences a un-controlled craving. These cravings will make you eat more food and can result in weight gain. When you are deprived of sleep, it can lead to an increase in a hormone called ghrelin which makes you eat more. Hence, a sound sleep ( uninterrupted sleep of 6-7 hours is ideal in a day for the body to repair, and this may reduce those cravings due to inadequate sleep.

Just move

The movement does indeed increase your metabolic rate by 10%-20%. If you are finding it difficult to take out time because you are busy in your office or are mostly homebound, don’t worry just doing 10,000 steps a day can increase your metabolic rate or keep your metabolic rate high. When you continuously move for example- take stairs to work, walk to your office from the car park etc. you can increase your NEAT ( that is non-exercise activity thermogenesis). By doing these small movements at frequent interval can help you burn a minimum of 250-350 calories in a day, does that sound almost like your 20 minutes on a treadmill?

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Stress-free living

Regular practice of meditation, yoga and practise of self-affirmation like positivity has a profound impact on weight loss. Regular practice of any relaxation technique will assist in bringing serum cortisol levels down, thereby reducing sugar cravings and reducing hunger. An example: daily meditation for 20 minutes or even chanting will bring great results.

Don’t underestimate the power of Fasting

Fasting is not about just reducing calories. When you fast, you reduce your body’s ability to work hard in digestion and the energy is used in the repair of your tissues and helps in building immunity. Your body repairs and builds its immunity, balance its hormones. Fast can be in various ways, example intermittent fast, dry fast, fruit fast or water fast. If you are a beginner, it is recommended that you start with an intermediate fast like giving a gap of a minimum of 14 hours from your dinner to your next meal.

Also Read: Cut The Belly Fat By Including These 3 Pulses In Your Daily Diet

Have an early Dinner

I have always practised this principle throughout my life. This is an essential factor in weight loss. When you eat late at night, you go to bed immediately, within 2 hours or some may experience indigestion. Eating late dinners may disrupt sleep due to inability or difficulty in food being digested. I recommend dinner to be consumed at a minimum of 3 hours before going to bed. An ideal dinner must comprise of fat and protein. A perfect dinner meal is a scrambled or boiled eggs or a bowl of daal with a teaspoon of ghee as a tadka. It is highly recommended to reduce carbohydrates like rice/potatoes/sweets or desserts for dinner at night.

If you follow or embrace even some of the above tips for weight loss, I am sure it will assist in changing your lifestyle hence, helping you lose weight.

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