In today’s world, where everybody is focusing on having a slim waistline and looking good, it has become all the more necessary to achieve a healthy weight. It helps in boosting self confidence. Simple changes in lifestyle go a long way in losing weight and keeping it off. Below are 10 easy steps to lose weight fast and easy.
Include Fruits and Vegetables in Your Diet
You should have at least five servings of fruits and vegetables. They are rich in soluble fiber which helps to stabilize the blood sugar level, thereby controlling cravings and hunger pangs. Fruits and vegetables keep you fuller for longer because of their high water content. They provide the dietary fiber needed to keep the digestive system healthy.
Effective Portion Control
Effective portion control is one of the most important factors in weight loss. Keep small plates for serving food as research has shown that we finish what is put in front of us. You need to remind yourself to cut down to healthy sized servings in order to lose weight and keep it off.
Avoid Comfort Eating
Comfort eating is when you eat to cheer yourself out of loneliness, stress or depression. So you tend to eat even though you are not hungry. Eat only when you are hungry. If you want something specific like chocolate or fried chips then it’s probably a craving, not hunger.
So whenever you crave for food you will tend to eat healthy food with fewer calories.
Replace soft drinks and fruit juices with water
Replace fizzy drinks and fruit cordials with water as these drinks are high in sugar content. You must have a minimum of eight glasses of water per day. Water helps in reducing weight in the most effective manner. Limit the intake of tea and coffee or stop taking sugar in them. Instead of taking full cream milk opt for skimmed milk or low fat milk. Cut down on alcohol intake. Alcohol only provides empty calories and leaves you dehydrated.
Maintain a Food and Exercise diary
Maintaining a food and exercise diary will help you to keep a track of your progress and view your shortcomings.
Exercise Regularly
Exercise is essential for any weight loss program as it helps to burn off those extra calories. Be certain to find a sport or exercise you enjoy. You will be more apt to stick to it.
There are many forms of exercise like running, cycling, aerobics swimming and walking. The easiest and one of the most effective forms of exercise is walking. According to experts 45 minutes of brisk walking at least five times a week improves overall fitness and helps in long term weight loss. Apart from daily exercise it is necessary to incorporate some form of physical activity into your daily routine, like walking to the supermarket or taking the stairs instead of the lift.
Research shows that people are often more successful when they lose weight with a friend or a group as it keeps them motivated. Build up a support network of people you can turn to for support and comfort.
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Featured image – By Petr Kratochvil [CC0], via Wikimedia Commons
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