Unveiling Weight Loss Home Remedies Through Nutrition, Lifestyle Habits, and Exercise
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A large number of people worldwide have Googled or read blogs on how they can reduce weight easily or home remedies for weight loss. While some people may have figured it out, the majority of them don’t realise that there is no magic potion for weight loss! Yes, you read that right! Losing weight healthily makes the entire weight-loss process effective and prevents a relapse.
However, we have got you tips and home remedies for weight loss that actually work! Let’s check them out!
Effective Home Remedy for Weight Loss
For ease of understanding and application, we have divided weight loss home remedies into three broad headings– nutrition (diet), lifestyle habits and exercise.
Nutrition
One of the first things you must know and understand about weight loss is that there aren’t secret formulas or shortcuts for nutrition and diet. Here are a few rules you can follow to achieve effective and healthy weight loss, preferably under the guidance of a nutritionist.
1) Include more protein in your diet
The FDA recommends adults consume around 50 g of protein per day. Protein is one of the important nutrients that help in weight loss as high protein boosts metabolism, reduces appetite by increasing the satiety of a meal and regulates weight-regulating hormones.
2) Include more fibre
There is ample evidence that consuming foods high in fibre during the day can help lose weight and maintain it at a healthy level. Infact, consuming high-fibre foods also helps regulate other health parameters and prevent diabetes, heart disease and some cancers.
Fibre is a type of carbohydrate and cannot be easily digested by your gut. Consuming fibre-rich foods reduces appetite, helping you eat less during each meal. This automatically regulates your caloric intake and is an excellent home remedy for weight loss.
3) Eat smaller portions
It is simple logic- the more you eat, the more calories you consume, and you are more likely to put on weight. Eating smaller portions can help curb cravings and reduce your caloric intake. Infact, eating smaller portions of meals rich in protein and fibre can also help you feel full soon, reducing the quantity and frequency of your meals.
Another advantage of eating smaller portions is that your body is able to use it for energy immediately rather than storing it as excess fat. So, while you monitor the type of food you eat, it is important to control your portion sizes too.
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4) Avoid snacking
Are you familiar with those hunger pangs that strike right in the middle of the morning or around tea time, prompting you to reach for your snack shelf or head to the local street vendor preparing some tasty chats or fried snacks? Yummy, right? Well, they are not recommended if you are looking to lose weight.
Unhealthy snacking is a notorious way of consuming excessive calories and gaining weight. While it is natural to feel hungry between meals, replacing unhealthy snacks with healthy ones like nuts and seeds is important.
5) Moderate your carbohydrate intake
One of the major culprits of weight gain is excessive carbohydrate intake. Moderating your carbohydrate intake and replacing excessive portions of the same with other nutrient groups like proteins is a good way to maintain a healthy weight and achieve weight loss.
Lifestyle Changes to Help Reduce Weight
Small activities and routine habits can also help weight loss. Here are some easy home remedies that you can try for weight loss
- Skip the elevator or the escalator and take the stairs whenever possible.
- Walking for short-distance errands is always a good idea instead of using vehicles. If you still feel the need, cycling may be a good idea too!
- While many people prefer to stock their groceries for months together, making extra trips to the store to move groceries on your shelves is good for you to burn a few extra calories and keep the stock fresh.
- When time permits, deep clean your house, use a mop and bucket instead of a vacuum cleaner, and hand wash some clothes
Exercises that Help Burn Calories
No weight loss program is complete or effective without exercise. While good dietary habits help you control your caloric intake, regular exercise can help you burn those extra kilos. Here are some exercises that may help in weight loss!
- Running
- Cycling
- Swimming
- High-Intensity Interval Training
- Dancing
All these exercises mentioned are forms of cardio exercises. These exercises create a calorie deficit (when combined with diet modification and the afterburn effect).
Infact, cardio exercises can help you burn about 200-300 calories when done for 30 mins. (1000 calories burned equals approximately 0.13 kg of weight loss, but these numbers vary from person to person based on their metabolic rate).
It is important to remember that while cardio exercises help you burn calories faster, they are not sufficient in isolation and must be combined with strength training exercises.
FitterTake!
There is no magic mantra to weight loss. Only when you follow a proper diet with appropriate lifestyle changes like sleeping adequately and reducing stress levels + adding the right exercise regime – only then can weight loss start happening.
This is where our Fitterfly Nutrition Coaches can hand hold you with a customised plan based on your food preferences, medical history and lifestyle.
So, if you are looking to lose weight for any reason, speak to our experts at Fitterfly. You can also sign up for our Fitterfly’s Weight Loss Program , curated by diabetologists, nutritionists, fitness experts and psychologists. Thousands of Indians have benefitted from this program. You too can be the next one!
Need help managing Diabetes? Check our Diabetes Weight Loss Program here!
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