Eat lots of Vegetables
Eating vegetables for losing weight is a good idea. Not only are they low in calories but also high in fiber that helps keep you feeling full. Most vegetables are naturally low in fat and calories. Vegetable are helpful to weight loss such as Spinach, Broccoli, Spaghetti squash, Brussels sprouts, Green peas, Cauliflower, Sweet potato
You can eat unlimited vegetables and lose your weight but keep in mind they are non-starchy vegetables that are raw, plain or steamed with no oil.
Basal Metabolic Rate(BMR) is the mathematics of the amount of energy the body consumes in a relaxed state. Relaxation does not work for physical exertion, even when the body uses some energy. The body uses some energy for circulation, breathing, cell production, nutrient processing, protein synthesis, and ion transport, heart pumping, and brain function. A person’s BMR decreases with age. However, if you increase the mass, it is likely to increase. Therefore, young children can eat more sweet foods than adults.-
In simple words, this is what you burn without lifting a finger. So BMR is also known as the resting metabolic rate (RMR).
Getting a completely accurate BMR calculation requires the latest equipment or online calculator. These calculators factor in your height, weight, gender, and age, then assess how many calories you need to eat daily just to maintain your current weight at rest.
Here is a way to calculate BMR by Manual. But manual calculations are not 100 percent accurate.
a) Measure your height in inches. Convert your height from inches to centimeters by multiplying by 2.54.
For example, if you are 65 inches tall, then multiply 65 by 2.54 to get 165 cm (65 X 2.54 = 165 cm)
b) Weigh yourself on a bathroom scale. Convert the result from ponds to kilograms by dividing by 2.2.
For example, if your weight is 175 lb., you divide 175 by 2.2 to get 80 kg. (175/2.2 = 80 kg)
c) Here is the formula to calculate the BMR for males in units of calories per day. The below mention equation provides BMR calculation:
BMR for males= (height in centimeters x 6.25) + (weight in kilograms x 9.99) – (age x 4.92) + 5.
For example, if your height is 180 cm, your weight is 75 kg and your age is 40, you would use:
Calories per day = (180 x 6.25) + (75 x 9.99) – (40 x 4.92) + 5
=1125 + 749.25 – 196.80 + 5
d) Here is the formula to calculate the BMR for females in units of calories per day. The below mention equation provides BMR calculation:
BMR for females = (height in centimeters x 6.25) + (weight in kilograms x 9.99) – (age x 4.92) – 161.
For example, if your height is 170 cm, your weight is 70 kg and your age is 35, you would use:
calories per day = (170 x 6.25) + (70 x 9.99) – (35 x 4.92) – 161
= 1062.5 + 699.3 – 172.2 -161
Build a Healthy Breakfast
Low –fat greek yogurt, eggs, or egg whites. Nut butters such as almond butter or peanut butter , Low-fat milk and cheese include in a healthy protein-rich food.
Choose fruit as per season. The fruit is higher in fiber and lower in calories. Eating a serving of Fruit such as Pear, Apple, Oranges, berries or melon, etc.
Make at least half the grains in your diet whole grains. whole grains include Barley, Brown rice, Buckwheat., Bulgur (cracked wheat), Millet, Oatmeal, Popcorn, Whole-wheat bread, pasta, or crackers.
Daily salt intake
Dietary Guidelines for Americans recommend limiting sodium intake to less than 2,300 mg per day—that’s equal to about 1 teaspoon of salt!. Eating an extra gram of salt each day increased the risk of obesity in children by 28% and in adults by 26%. Generally, scientists have assumed that a high-salt diet encourages a greater intake of fluids, which increases weight. Himalayan Pink salt is mined from ancient sea beds. Benefits of Himalayan salt include detox, weight loss, and hormonal balance.
Caffeine is a good fat burning supplement. It is one of the natural ingredients verified to help fat burning. Research said that caffeine can increase fat burning and boost your metabolic rate by 3–11%.
Avoid Sugary Beverages.
Why did you avoid Sugary Drink? Sugary beverages that contain added sugars or sweeteners. Sugary beverages include soda and other carbonated soft beverages, sports beverages, energy beverages, fruit-flavored or powdered beverages, vitamin-enhanced beverages, and sugared tea and coffee drinks.
Sugary drinks do not include any nutritional value but if you drink daily then chances to increase obesity.
Drinking lots of sugar-sweetened beverages can have various adverse impacts on your health such as chances to rot our teeth, increase your weight, which increases the risk of heart disease and type 2 diabetes, fatty liver disease, and cancer.
“Early to bed and early to rise makes a man healthy, wealthy and wise” by Benjamin franklin
If you’re trying to lose weight, the amount of sleep you get may be just as important as your diet and exercise. You produce the most growth hormone while you’re sleeping, which helps burn fat as well as repair and build muscles so you can increase strength and lose weight.
lack of sleep makes you more likely to eat more of your overall calories at night, which can lead to weight gain.
“Thirty minutes of exercise is more impact health-wise than 30 minutes of extra sleep,” Kline says
Most experts recommend that adults get at least 7 hours of sleep per night. Here’s a breakdown Trusted Source of the average amount of sleep you should get by age:
Age Recommended amount of sleep
- 0–3 months -14–17 hours
- 4–12 months – 12–16 hours
- 1–2 years – 11–14 hours
- 3–5 years – 10–13 hours
- 9–12 years – 9–12 hours
- 13–18 years – 8–10 hours
- 18–60 years – at least 7 hours per night
- 61 years and older – 7–8 hours per night
Keep a Food Diary
Keeping a food diary is a useful tool. At least for a week, people will help to identify habits and patterns that will help them set. Using a food diary to note certain triggers will help you get rid of the unhealthy habits.
The most important point is to keep a food diary. Follow some basic rules
- Keep your diary with you all the time and write down everything.
- Record your food exactly how you eat it.
- Estimate amounts. Suppose you eat cake then write down its size, if you eat chapatti, then write down in numbers, etc.
Walking is important for weight control. Because it helps you burn calories. If you add 30 minutes of walking to your daily routine, you could burn about 150 more calories a day.
- Speed up the pace. …
- Walking uphill. Or running
- Focusing on form and posture. …
- Doing three-four shorter walks a day. …
Drink More Water
The human body is about 60 percent water. You are continuously losing water from your body, urine, and sweat. To stop dehydration, you need to drink adequate amounts of water.
There are many different thoughts on how much water you should be drinking every day. Health authorities commonly recommend eight 8-ounce glasses means 2 liters
There are many claims that increased water consumption may reduce body weight by increasing your metabolism and reducing your hunger.
Drinking water about half an hour before a meal can make you automatically eat fewer calories. Increasing water intake can help constipation, cancer, kidney stones, acne, and skin hydration.