A large number of people these days are struggling with obesity and being overweight. As much as it is a problem unto itself, being overweight gives rise to copious amounts of other problems as well. These problems include and are not limited to Type 2 diabetes, High blood pressure, Heart disease, Stroke, Sleep apnea, Metabolic syndrome, Fatty liver diseases, and Osteoarthritis. In such circumstances, the necessity to shed weight escalates. While losing weight is more or less a consistent process, with results seen after some time, the process can certainly be accelerated. Here are 3 simple steps, given by a Weight loss dietician expert in Delhi, through which you can achieve your goal of shedding a few kilos at a faster pace.
Limit the intake of refined carbohydrates
Carbohydrates are an essential component of a well-balanced diet. Fiber, vitamins, and minerals are all found in unprocessed carbohydrates. Processing them, on the other hand, eliminates nutrients and produces refined carbohydrates. Since they supply extremely few vitamins and minerals, they are sometimes known as "Empty Carbs." Refined carbohydrates are swiftly processed by the body and do not provide long-lasting energy. White flour, added sugars and sweeteners, white rice, and a variety of other processed components are among the refined foods.
One way to lose weight quickly is to limit the intake of Refined Carbs or replace your diet with a low-carb eating plan, altogether.
Your hunger levels will decrease as a result, and you will consume fewer calories. In addition, instead of carbs, your body will use stored fat for energy. Complex carbohydrates are also beneficial to the body because of their high fiber content and the fact that they are digested more slowly by the body. It also suppresses appetite, causing you to eat less food overall.
This type of diet not only helps the body lose weight more quickly, but it also helps the body maintain its weight over time.
For a low-carb diet to take into effect, you must avoid Sugar (Soft drinks, fruit juices, candy, ice cream), Refined grains ( bread, cereal, and pasta), Trans fats, and highly processed food. You can eat Meat, Fish, Eggs, Legumes, Tubers, Vegetables, Fruits, Nuts and Seeds, and Dark Chocolate.
Eat protein, fat, and vegetables
A protein source, a fat source, veggies, and a small portion of complex carbs, such as whole grains, should be included in each of your meals.
Protein
While losing weight, eating a recommended amount of protein is necessary to build muscle mass. Appropriate protein consumption can help with cardiometabolic risk factors, hunger, and body weight. It also helps in reducing cravings and the desire to snack late at night. Above all it makes you feel full. Meat, fish, and shellfish, as well as eggs and plant-based proteins like beans, lentils, and tofu, are all good sources of protein.
Leafy green vegetables
Don't be hesitant to pile lush green vegetables on your plate. They're nutrient-dense, and you can eat a lot of them without adding a lot of calories or carbs to your diet.
Healthy fats
Trying to lose weight doesn’t mean completely letting go of Fats. Fats have a role to play in the growth and development of the body. Olive oil and avocado oil are excellent choices for incorporating into your diet.
Exercise
Exercise plays a very important role in helping reduce weight and in maintaining the overall health of a body.
Lifting weights provides a lot of advantages. Lifting weights burn a lot of calories and keep your metabolism from slowing down, which happens a lot when you're trying to lose weight.
If lifting weights isn't an option for you, aerobic exercises like walking, jogging, running, cycling, or swimming can help you lose weight and improve your overall health.
Make it a point to visit the gym three to four times every week. Make sure your doctor is informed about any new workout routines.
Choose what works for you.
And remember to enjoy the journey. You are not doing it for the world, but for yourself. A healthy body to a healthy life. For a consultation, you can contact us. We are one the best Weight loss dietician in Delhi.
