5 EFFECTIVE WAYS TO REDUCE 10 KG WEIGHT IN JUST 3 MONTHS
The main reason of gaining weight is that when people start to consume more calories than their requirements or burn less calories. There seems to be no reason to stay put. People frequently claim that they do not have time for physical activity but maintaining your body weight is critical for your health. It is also critical to lose weight in the correct manner. To some people, it seems really hard to lose weight, but a little dedication and motivation can make it easy to shed some pounds within a month.
HIGHER PROTEIN BREAKFAST
Breakfast is rightfully referred to as “the most important meal of the day.” Breakfast, as the name implies, is a meal that breaks the overnight fast as it supplies the body with vital nutrients required for good health. Breakfast is important; however, the real struggle is to have a high-quality breakfast packed full of protein and nutrients.
As protein is the building block of the muscle so eating enough amount of protein will help you in maintaining the muscle mass. When muscle mass increases in the body, our body is able to burn more calories and energy all the time. Researches have shown that having breakfast high in protein will increase the muscle mass in the body and it also regulates the satiety hormones which reduces the appetite and give us a feeling of full for longer time and ultimately results in losing weight.
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INCREASE FIBER INTAKE
Fiber plays an important role in reducing weight. There are two types of fibers, soluble and insoluble fibers, (https://www.healthline.com/health/soluble-vs-insoluble-fiber) both of them have different health benefits. From the ancient times, humans are using soluble fibers as a dietary aid.
Soluble fiber combines with the water to form a thick consistency (gel-like) substance that slows the movement of digested food into the digestive system by the stomach.
A study has been published in Annals of Internal Medicine proposed that eating 30 grams of fiber each day can help in losing weight with additional benefits of lowering blood pressure also.
Sources of soluble fiber includes:
- Citrus fruits
- Sweet potatoes
A person aiming to lose weight should include soluble fiber in his/her diet. It is best to start with low amount of fiber and then increase the amount gradually.
- EXERCISE REGULARLY
Exercise is beneficial for weight loss and weight maintenance. Exercise will boost your metabolism, or the number of calories you burn per day. It can also help you sustain and gain lean body mass, which helps you consume more calories during the day.
Exercise Guidelines for Weight Loss
It is advisable to perform some type of aerobic exercise for at least 20 minutes per day or at least three times a week to reap the health benefits of exercise.
The American College of Sports and Medicine recommends to exercise for about 250 minutes per week or just 35 minutes per day to achieve significant weight loss.
It depends on the person how he schedules his workout. There are two ways: shorter daily workout or longer regularly scheduled workouts.
Shorter Daily Workout
If a person prefers to perform physical activity daily so 25 to 35 minutes per day is enough to achieve the goal.
Longer Regularly Scheduled Workouts
If a person routine is hectic therefore, he must manage to perform workout three to four days in a week. The duration of the workout gets longer as 60 to 70 minutes on one day and 35 to 40 minutes on the other alternative days.
The Best Exercises for Weight Loss
The simplest exercise for reducing weight is walking. Walking one hour every day can help you to burn calories and in return results in weight loss.
Cycling improves overall fitness of the body and helps to lose weight. According to Harvard Health, a 155-pound (70-kg) person burns nearly 260 calories per 30 minutes of moderate cycling on a stationary bike, or 298 calories per least 150 minutes of moderate cycling on a bicycle at 12–13.9 mph.
Swimming is common exercise known as low-impact exercise for people looking to lose weight. Furthermore, it helps in improving flexibility and reducing risk factors for many diseases.
In addition, losing weight yoga also teaches you mindfulness to help to resist food cravings.
Burpees and rope jumping are the best cardio that helps in effectively burning calories.
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SIGNIFICANCE OF HYDRATION
After oxygen, water is arguably the most important element. Water is essential for the survival of the human body (and all other living things). You probably won’t be able to go more than three days without it.
When a person is dehydrated, fat starts to accumulate in the body and in return our body absorb more fat than required. Water plays a pivotal role in cleansing the fat from the body.
It is not safe to specify a certain amount of water for everyone however, it is generally advisable the women should drink 2.2L of water per day and men should drink around 3L per day. Water has the potential to naturally reduce appetite while also increasing the body’s ability to metabolize fat (https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256)
Intermittent fasting is a form of eating pattern in which you eat only during a specific time and for the rest of time you allow your body to utilize the stored body fat for energy purpose. During intermittent fasting, you only eat 8 hours per day and for the remaining 16 hours of the day you must fast.
Many people try for intermittent fasting, and they are doing it to lose weight. During intermittent fasting, people tend to eat less meals results in less calorie intake. As a result, fasting for a short period of time increases your metabolic rate by 3.6-14 percent, allowing you to burn even more calories.
There are many other benefits of intermittent fasting such as it boosts our verbal memory and also improves blood pressure and prevents obesity. You can read further about Intermittent fasting on this link (https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work).
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