How to get weight loss! <3

Research shows that when a people carrying excess body fat over a prolong period of time (days after days, years after years) is the root cause of many chronic diseases. These diseases include: Coronary heart disease, high blood pressure, stroke, type -2 diabetes, cancer, high cholesterol level, osteoarthritis, breathing problems and etc. [38] Many factors can affect your weight, including your genes, age, gender, lifestyle, family habits, culture, sleep, and even where you live and work. Keeping your weight in the normal range is an important part of healthy aging.[11] A study published in the American Journal of Clinical Nutrition showed that those who ate breakfast were more successful with long-term weight maintenance. [15] A study in the Journal of the American Medical Association reveals what you eat is most important for weight loss. Regarding weight loss you have to control over what you eat (reduce your intake of ultra-processed carbs, sugary snacks and soft drinks), how much you move and other factors that impact weight, such as stress and sleep. One of the healthiest ways to shed weight is to reduce your intake of sugar and rapidly metabolized carbohydrates. [8] Avoid sugary foods. Sugar can be hidden under names like corn syrup, dextrose, fructose, juice concentrate, maltodextrin, raw sugar and brown sugar. [24] Carbohydrates (or carbs) are the body's main energy source. When attempting to lose weight rapidly, reducing your carbs is a common strategy as a means to reduce calories. Examples of high-fiber carbohydrate sources include: brown rice, legumes (also provide protein), quinoa, sweet potatoes, whole-grain pasta, oats, low-sugar cereals, rice cakes. Fats serve as the body's secondary energy source for most people.. Fats are more energy dense, containing nine calories per gram, whereas protein and carbs contain four calories per gram.When dieting to lose weight, you'll want to be aware of your fat intake as the calories from fat can add up quickly. Examples of healthy fat sources include: Avocado, olive oil, nuts and nut butters, Seeds (sunflower, chia, hemp, flax), Fatty fish. [23]

Research shows a plant-based diet supports weight loss because it’s rich in fiber and water, which are both calorie-free and take up space in your stomach so you feel full. A Brazilian study found a direct correlation between increased fruit and vegetable consumption and enhanced weight loss. Increasing your protein consumption (high-quality protein per meal) can help reduce appetite and help prevent the loss of muscle mass. [8] Good nutrition and physical activity can lead to weight loss. While weight loss requires a calorie deficit, weight maintenance requires a calorie balance—no deficit but also no excess. Daily exercise allowed people to burn more calories throughout the day and, in turn, eat more without having an excess of calories. [10]

A healthy diet consists of high in protein, moderate in fat, lower in carbohydrates and high in fiber from whole grains, vegetables and fruits. [23] Being active throughout the day is the main key to losing weight and keeping it off. Walking around 1 hour each day can help you burn calories and, in turn, lose weight and this is one of the best exercises for weight loss. Jogging or running are great exercises to help you lose weight too. Cycling, weight training, interval training, swimming, yoga, pilates are also good exercises for weight loss. High Intensity Interval Training (HIIT) exercises are also great for burning calories. [1] High-intensity interval training (HIIT), or cardio interval training, is the most scientifically sound way to burn more calories while exercising.[16] To lose weight, it is better to focus on plenty of whole foods and being physically active. [6]

Try to follow a healthy eating pattern rich in vegetables, fruits, whole grains, low-fat dairy, and lean proteins. Stay hydrated with water and avoid drinks with added sugar. [11] Regular colas and flavored sodas are full of sugar that can derail your diet. Fill up on foods that are full of fiber and protein and that are low in fat. [13,14].

Overly processed foods have been linked to weight gain, perhaps because many unhealthy packaged foods (like: potato chips, ice cream, frozen pizza, cookies, and etc.) lack the fiber found in many whole foods. When people eating heavily processed foods, experienced some changes in their appetite-regulating hormones that can make it harder to feel full, so they eat more, eat faster and weight gain. Fiber helps fill us up, and research suggests that by simply adding more fiber to your menu, you can lose weight. [21] Not all fat is bad. Healthy or “good” fats can actually help to control your weight. Avoid sugar and refined carbohydrates such as white bread, pizza dough, pasta, pastries, white flour, white rice, and sweetened breakfast cereals. [9] To lose weight eat lean proteins, non-starchy vegetables, high-fiber carbs, and healthy fats. Regularly exercise including both cardio and resistance exercise at least three days per week [23]

Prioritizing whole foods can help you regulate your appetite and weight. Whole foods include fruits, vegetables, beans, nuts, seeds, whole grains, eggs, seafood, chicken and so on. Vegans and vegetarians can lose weight by choosing fruits, vegetables, whole grains and plant proteins. [21] Learning to balance healthy eating and physical activity can help you lose weight more easily and keep it off [22].

Research shows drinking more water is associated with weight loss independent of diet and exercise. Ample water intake can help increase satiety and combat sugar cravings. Water is also necessary for lipolysis, the body’s process of burning fat for energy. Try to drink two cups of water before each meal. Studies have shown this simple step can increase weight loss as well. [8] Research has found that people who drank two glasses of water before a meal lost more weight than people who didn’t drink water before meals — and they kept it off. Water makes you feel fuller, causing you to eat less during a meal.[7] Staying hydrated is essential for the body to function at its best. Water is necessary for optimal metabolism, and it may help a person lose weight. [6] Drinking hot (lukewarm) water boosts your metabolism and helps you lose weight in a healthy manner. Basically, hot water helps break down the fat molecules in your diet faster, which leads to weight loss. And drinking a glass or two of warm water in the morning can help you in losing weight and belly fat [1] Everyone should drink plenty of water—your body needs it to run properly. Dr. Brenda Davy and her team from Virginia Tech University found that giving people 2 cups of water before each meal resulted in greater weight loss after 12 weeks. The reason is pretty simple: It helps fill you up so you eat less. [15] Besides being needed for every process in the body—from circulation to digestion—it's also been shown to boost metabolism. [17] Water will actually reduce stomach bloating and overall weight. Drinking water not only keeps fat toxins moving out of the body, it also keeps your metabolism running optimally. [24]

Some amazing foods that actually help you burn fat:

Lemon: Lemon is great for the health of our liver and because of their sharp and sour taste, this citrus fruit actually has an incredible alkalizing effect on the body [3] Lemons are known to help you lose weight; due to the presence of vitamin C and antioxidants that promote good digestion. Lemons also have diuretic properties, which help in detoxifying the body, thereby helping burning fat. Lemon water can promote fullness, support hydration, boost metabolism and increase weight loss [1]

Avocado: Avocado is an excellent source of very healthy fat (Omega 9), it actually helps burn the fat in our bodies. Eat avocado as part of your dinner, so that it can help boost your metabolism and convert the fat in your body into energy. [3] Notable nutrients: Vitamin C, vitamin E, vitamin B6, folate, vitamin K, potassium. The fiber content of avocados varies depending on the type. There is a difference in fiber content and makeup between the bright green, smooth-skinned avocados (Florida avocados) and the smaller, darker and dimpled variety (California avocados). Florida avocados have significantly more insoluble fiber than California avocados. [26]

Coconut: Eating coconut or even consuming limited quantities of coconut oil can provide you with the right dose of healthy fats that maintain the liver function and help burn fat. Coconut also helps you feel and stay full, thereby preventing you from overeating. [3] Notable nutrients: Manganese, omega-6 fatty acids, folate, selenium. Coconut has low glycemic index and is easy to incorporate into your diet. [26] Coconuts contain MCFAs (medium chain fatty acids), a type of healthy fat your body can easily burn for energy. Coconut oil for cooking, coconut milk in your morning smoothie and coconut flour can replace other flours when baking. [24] Coconut flour may help you maintain a healthy body weight. It offers both fiber and protein. These nutrients are important for appetite regulation. Research suggests that diets high in protein and fiber may even promote weight loss. [28]

Green tea: Green tea is a great source of metabolism boosting antioxidants. Not only is it a great thing to have to improve your overall health and immunity, it is especially useful for burning abdominal fat. Drink a cup of green tea after your meals to aid digestion and burn fat. [3] Some research has suggested that green tea extract may play a role in promoting fat metabolism. Green tea may help manage weight and health in other ways. Drinking green tea throughout the day can help a person stay hydrated. The antioxidants in green tea may help reduce the risk of inflammation, cell damage, and heart disease, blood pressure, and cholesterol. People should speak with a doctor before increasing their intake of green tea or consuming it during pregnancy. It may interact with some medications. During pregnancy, it may increase the risk of birth defects due to low folic acid levels. [6] According to a study in the American Journal of Clinical Nutrition, green tea is more effective than other teas like oolong at promoting weight loss because of its high levels of catechins. [24]

Leafy greens: Low in calories and low in carbohydrates, leafy greens are packed with excellent nutrients and lots of fiber. This keeps you feeling full for longer, while nourishing your body and burning fat [3]. Its helps to improve digestion and good to make metabolism better. It does not cause spikes in blood sugar levels. Every green leafy vegetable is a weight-loss-friendly veggie in the world. Leafy vegetables make you feel fuller and effectively contribute to the weight loss process of a weight loss aspirant. Most green leafy vegetables are rich sources of vitamins, minerals, antioxidants, protein, and fiber. Leafy greens are a non-negotiable part of one’s diet [35]

Grapefruit: Grapefruit is known to be an excellent food that promotes weight loss. [3] Consuming grapefruit may be beneficial due to an enzyme called AMP-activated protein kinase (AMPK) that helps your body utilize sugar. Additionally, nootkatone, a component found in grapefruit, has been shown to significantly increase fat-burning (AMPK) activity. [24] A research indicates a physiological link between grapefruit and insulin, as it relates to weight management. The researchers speculate that the chemical properties of grapefruit reduce insulin levels and encourage weight loss [36]

Oats: Low in calories and packed with nutrients. Low in fat and high in fiber. [39] Oats are low – GI (glycemic index) food. Eating low GI carbs causes a steady rise in your blood sugar which will be used for immediate energy rather than being stored as body fat [40] Notable nutrients: Manganese, thiamine, phosphorus, selenium, magnesium, iron, zinc. Oats contain a special type of fiber called beta-glucan, which can help lower levels of bad LDL cholesterol to prevent fatty plaque buildup in the arteries. [26] The fiber in oats feel you up by creating gel. The gels delete stomach empty, so you feel full longer. When you are full, you don’t crave for a sugary food, and you tend to snack less which help with weight loss. [39] Studies have repeatedly confirmed that oats can lower cholesterol levels, which may reduce your risk of heart disease. Oats’ ability to lower cholesterol is mainly attributed to their beta glucan content. Due to their many benefits, such as lowering blood sugar and cholesterol levels, oats have gained considerable attention as a super food [41]

Dates: Dates are powerhouse of nutrients. [3] Dates or date palms come with numerous benefits like being rich in iron, vitamins like B1, B2, A1 and vitamin C; keeping cholesterol in check and improving digestive system. Dates are high in fiber and a great source a protein, due to which you feel full for a longer time and it also boosts your metabolism. dates also contain several types of antioxidants that can help prevent heart diseases and cancer. [43] Being a good source of iron and calcium, they help maintain blood and bone health too. Consume dates is a great way to increase the fiber intake in your daily diet, which can aid weight loss. [1] Dates are rich in dietary fiber. Fiber works in three ways that result in weight loss. First, fiber helps slow down the absorption of food in the large intestine, thereby making you feel full for a long time. It also prevents a sudden spike in blood glucose. Second, it helps trap the fats, preventing fat absorption. And third, fiber helps in the production of short chain fatty acids in the gut, which is basically food for the good gut bacteria. These gut bacteria help in digestion, which ultimately helps boost the metabolism. [42]

Legumes: Legumes like dals and beans are an excellent source of protein in the diet. They keep you feeling full for longer. [3]

Whole grains: Cutting out all refined grains from your diet can be the best thing that you can do to aid your weight loss journey. Focus on eating whole, unrefined grains, like brown, red or black rice (instead of white rice), and grains like ragi, jowar and bajra instead of refined wheat. [3]

Almonds: Nnotable nutrients: Protein, vitamin E, manganese, magnesium, riboflavin, omega-6 fatty acids. Almonds nutrition is lower in calories and fats than walnuts, while higher in potassium and protein. [26] Almonds are highly nutritious and rich in healthy fats, antioxidants, vitamins and minerals. Almonds are high in antioxidants that can protect your cells from oxidative damage, a major contributor to aging and disease. High magnesium intake may offer major improvements for metabolic syndrome and type 2 diabetes. Low magnesium levels are strongly linked to high blood pressure, indicating that almonds can help control blood pressure. Due to their satiating properties, nuts are a great addition to an effective weight loss diet. Despite being high in fat, almonds are definitely a weight-loss-friendly food. [44] According to a study published in the International Journal of Obesity, almonds may help you shed those unwanted pounds. [45]

Almonds have high-fat levels, but they are in unsaturated form. Unsaturated fat is beneficial to your health because it has been linked to a reduced level of low-density lipoprotein (LDL) or “bad” cholesterol. Too much LDL cholesterol in your body makes fats and other substances build up in the inner parts of your arteries, creating plaque. Plaque makes your arteries clog and narrow, which in turn restricts blood flow. The decreased blood flow is associated with angina or chest pain, shortness of breath, and signs and symptoms of coronary artery disease. In addition, when plaque builds entirely in your arteries, causing a complete blockage, you may suffer from a heart attack.

Scientific evidence also suggests that eating almonds can help with managing blood sugar levels. Research also shows that vitamin E may help prevent coronary heart disease and eye disorders. All nuts can help with weight loss, and almonds are no exception. They are believed to promote weight loss since they have low carbs and high levels of healthy fats, protein, and fiber. In addition, high protein levels help encourage weight loss by increasing satiety. Increased satiety significantly reduces your eating patterns and behavior, helping you create and maintain a calorie deficit for weight loss. [46]

Walnuts: Just like almonds, walnuts are rich in healthy fats, protein, and boost metabolism. Eating a handful of nuts (walnuts, almonds) will help you burn fat through the day. [3] Walnut notable nutrients: Protein, manganese, copper, omega-6 fatty acids, omega-3 fatty acids, folate, vitamin B6, phosphorus. Walnuts nutrition, however, has been shown to improve verbal reasoning, memory and mood, and walnuts are believed to support better brain function. [26] Alpha-linolenic acid (a form of omega-3 fatty acids) present in walnuts are known to promote heart health and prompts the body to burn fat quickly. [4]

Paneer/Cottage Cheese: Rich in protein, paneer also has tryptophan which helps to increase serotonin and melatonin in the body, and lets you have a good night’s sleep, also improving metabolism. [3]

Greek Yogurt: Plain greek yogurt that help to burn belly fat with its high probiotic content. A study from 2014 that appears in the Nutrition Journal shows that eating high-protein yogurt can have benefits for appetite control, offsetting hunger, and lowering overall food intake. [3]

Cucumbers: Low in calories, high in water content, cucumbers are a natural choice for everyone on a diet, but making a juice out of cucumbers and parsley can detox the body, boost metabolism, and help burn while sleeping. [3]

Flaxseeds: Flax seeds are rich in fiber. When you eat foods that are high in fiber, you feel full for longer. This can help suppress your desire to eat if you’re cutting calories for weight loss. [34] Flaxseeds are an inexpensive way to burn fat. Flaxseeds also trigger the production of serotonin, helping you in sleeping better through the night. [3] Notable nutrients: Protein, thiamine, manganese, phosphorus, magnesium, copper, omega-3 fatty acids. Tons of nutrients packed in a little seed, flaxseeds reduce cholesterol and help ease the symptoms of menopause. [26] Flaxseed oil is a rich source (40 to 60%) of alpha-linolenic acid. The body converts this essential polyunsaturated fatty acid to omega-3 fatty acids that are anti-inflammatory and may help weight management. Research suggests that whole flaxseed improves glycemic control, helping balance blood sugar and insulin levels. Both of these effects may help with weight management. [32] Rich in omega-3 fatty acids, fiber, and lignans, these small seeds are known to improve digestion, reduce the risk of heart disease, type 2 diabetes, and cancer [33]

Broccoli: If you want to burn belly fat, choose green, yellow, and orange colored veggies. [3] Broccoli in your diet is a great choice for weight loss because it's so low in calories. It's packed with essential nutrients and contains fiber, which contributes to satiety. Several micronutrients in broccoli are known to support weight loss, and its phytochemicals show potential for breaking down fats. Several nutrients in broccoli — vitamin C, calcium and chromium — may promote weight loss. The body needs vitamin C to synthesize a compound called carnitine, which is essential for metabolizing fats into energy. Calcium may reduce the production of new fat cells and stimulate the breakdown of stored fat. Chromium is thought to regulate the activity of insulin. Through this function, it may impact carbohydrate metabolism and may boost weight loss, but more research is needed to verify its role in weight loss. [29] Broccoli is good for weight loss because it belongs to the group of non-starchy vegetables which are high in fiber and water content. This combination of fiber and water creates a satiating effect and helps to control blood sugar levels which have been associated with weight gain and diabetes [30] Like many whole foods, broccoli is packed with soluble fiber that draws cholesterol out of your body. This is because the fiber in broccoli helps bind with bile acids in the digestive tract. This makes excreting cholesterol out of our body. Broccoli is a good carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating [31]

Spicy Food: Some research has suggested that eating spices such as chili, which contains capsaicin, can increase metabolic rate, including the rate at which the body burns fat and uses energy. A good metabolic rate may help with weight management. [6] A good dose of daily spice, especially at night, helps to raise the thermogenic activity in the body, boost metabolism, and help in the fat-burning process. [3]

Warm Milk: It promotes good sleep with its tryptophan content and helps burn fat with calcium and vitamin D levels. [3] The higher the blood levels of vitamin D, the greater the weight loss [37] Vitamin D is a vitamin and pro-hormone that can help balance hormones, which aids in fat loss. [24]

About Protein Foods:

Reducing calories may not increase metabolic rate, but the choice of foods that provide those calories may do. Those who consumed a higher proportion of protein burned more energy than those who consumed less. [6] A high-protein breakfast helps curb cravings later in the day. Consume protein-rich foods at every meal, especially at breakfast, can help shave extra pounds. Protein slows down the digestive process, suppresses positively impact your hunger hormones. Protein-rich foods include quinoa, edamame, beans, seeds, nuts, eggs, yogurt, cheese, tofu, lentil pasta, poultry, fish, and meat.[7]

Top 15 High -Protein Foods:

1. Lamb 2. Eggs 3. Organic chicken breast 4. Wild-Caught Salmon 5. Tempeh 6. Sardines 7. Grass -feed beef 8. Cottage cheese 9. Kefir 10. Lentils 11. Nutritional yeast 12. Beans 13. Goat cheese 14. Liver (Chicken or Beef) 15. Yogurt [25]

About Fiber Foods:

Research shows that including a good mix of high-fiber foods for adults could potentially help promote regularity, support healthy weight maintenance, improve heart health and enhance digestive health. Some of the top high-fiber foods include nuts, seeds, legumes, berries, pears and avocados. Keep in mind that you should increase your intake of high-fiber foods slowly to prevent negative digestive symptoms like stomach pain, gas and bloating. Drink plenty of water to keep things moving through the gastrointestinal tract [26]

Top 23 High-Fiber Foods:

1. Avocados, 2. Coconut 3. Asian Pears 4. Berries 5. Figs 6. Artichokes 7. Peas

8. Okra 9. Acorn Squash 10. Brussels Sprouts 11. Turnips 12. Black Beans

13. Chickpeas 14. Lima Beans 15. Split Peas 16. Lentils 17. Nuts 18. Flaxseeds

19. Chia Seeds 20. Quinoa 21. Bananas 22. Oats 23. Beets [26]

About Vegetables and Fruits:

Fruits and vegeatables are low in calories and fat, and high in fiber – 3 essential ingredients for successful weight loss. Being active is key to losing weight and keeping it off. Foods containing lots of fiber can help keep you feeling full, which is perfect for losing weight [2] Fruits are low in calories and carry tons of nutrients like antioxidants and fiber. According to the CDC, only 10 percent of the U.S. population is meeting their fruit and vegetable intake [7] Fruits and vegeatables which help with weight loss as they are higher in fiber and water but lower in calories. [13] If you have trouble adding vegetables to your routine, start every meal with a salad. Salad provides bulk to help fill you up so that you eat less calories overall. Develop an exercise plan that includes heavy weights. Build more muscle, burn more calories. [15] Eat more vegetables which flood your body with the nutrients it needs to fight diseases, like heart disease, type 2 diabetes, and some cancers. [21] Vegetables are your highest source of vitamins and minerals, which regulate metabolic function and support organs like your thyroid. Green leafy vegetables and cruciferous vegetables are at the top of the list. Other favorites are kale, spinach, broccoli, cabbage, cauliflower, asparagus and carrots [24]

About Sleep:

Research shows people who have less sleep may have a lower metabolic rate, also lead to weight gain. The need for sleep varies between individuals, but the Centers for Disease Control and Prevention (CDC) recommend that adults aged 18–60 should have at least 7 hours per night. [6] Getting a good night’s sleep is one of the best things you can do to maintain a healthy weight and overall health. Studies show that poor sleep is associated with weight gain and other health disorders. Insufficient sleep may also affect the production of appetite-regulating hormones ghrelin and leptin, which can lead people to feel hunger throughout the day. Additionally, poor sleep increases cortisol and can result in harder-to-lose body and belly fat [8]

About Chia Seeds for Weight Loss:

You can take chia seeds in lemon juice right in the morning and that would be really help in reducing your weight, take a glass of water, soak into water overnight and before an hour to drink, squeeze half a lemon into it and consume it. One glass of lemon juice with chia seeds will burn 6 calories of our energy, it prevents overeating throughout the day. [47] Chia seeds contains anti-oxidants that helps to fight free radicals that causes cell damage and deteriorates skin tissue. Free radicals also cause heart disease, cognitive decline and certain types of cancer. A spoon of chia seeds in your breakfast bowl to prevent skin damage and early sign of aging. Chia seeds make you feel satiated and normally prevent overeating in a day. Two tablespoons of chia seeds can give you 40% of the fiber require for a day. Consuming lemon water and chia seeds in the morning are excellent for weight loss. One glass of lemon juice in the morning can burn minimum six calories of energy. Drink-soaked chia seeds in water with lemon, honey 1 teaspoon and cinnamon in on empty stomach. Quercetin, a beneficial antioxidant in chia seeds can help fight heart disease. The seeds are also high in fiber and omega -3 fatty acids which can help to lower bad cholesterol and high blood pressure. So, it lowers the risk of heart disease. You can put chia seeds in fruit juices or smoothies. Chia seeds are calcium rich food which is important for healthy bone. It is very good for optimal muscle and nerve functioning. It also has magnesium and phosphorus which are vital for bone health. Chia seeds may reduce spikes in blood sugar. [48] It contains good amount of protein. Foods rich in protein had a great deal of effect on weight loss due to the loss of fats in the body. Chia seeds contains omega 3 and omega 6 fatty acids. Omega 3 supports heart health, balance cholesterol level, reduced inflammation, and associated excess body weight. [49] Chia contains more calcium than milk, 7 times more vitamin c than oranges, 3 times more iron than spinach, 2 times more potassium than banana, 8 times more omega 3 than salmon. It normalize blood sugar level, cleanses colon, detoxifying your body by removing toxin, reduce inflammation, promotes good sleep, prevent cancer, relief arthritic pain, it gives healthy skin, hair and nail, Excellent source of antioxidants, it helps with brain function and memory. It regulates insulin in the blood. Essential fatty acid boosts metabolism and thus plan an important role in weight loss. It gives your energy and stamina. [50] Chia seeds contains a good amount of fiber, due to which you don’t feel hungry for long. (Suppresses appetite, keeps you full for longer, boosts digestion.). It also acts as appetite suppression and maintains a steady flow in your body, due to which the digestion in your body gets boosted. And if your digestion is strong, no one can stop you from losing weight. It’s a type of superfood. Superfood is the right choice to get lose weight. It helps in regular bowl movement and reliefs constipation, that will help to lose weight. The water in you soak them, they absorb it and make a gel like structure that is very beneficial for you. Because it saves your body from dehydration. Hydration is the key to weight loss. If you want to take chia seeds for weight loss, eat them in the soaked form. The right time to consume chia seeds is early morning on an empty stomach. The biggest advantage is that it speeds your metabolism and strengthens your digestion. With this your body will feel very energetic, and you will feel full the whole day. Chia seeds + healthy diet will give effective weight loss. [51]

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