How to lose weight At home

'Miracle' diets and common sense are two different things.

Our emotional and physical health have been suffering over the past two years. Weight gain is a regular occurrence because of the stress the pandemic put on our bodies, the quarantine, and the absence of physical activity. While putting on those extra pounds is perfectly acceptable. When it comes to weight, wellness culture has a tendency to go to extremes; nevertheless, this is not always necessary. However, it's always better to speak with a dietitian or nutritionist if things get too challenging.

Small modifications in lifestyle can make a major effect and support weight loss. Recognizing the potential causes of weight gain is essential before moving on.

For those trying to lose weight, here are a couple of things to keep in mind.

1) Don’t skip your meals

It is recommended that people don't skip meals. When you skip meals, your body tries to store fat, which makes it harder to lose weight. One also tends to overeat when they skip meals since they are more ravenous. If you want to resist the urge to snack, schedule your meals and eat them frequently.

2) Drink plenty of water

Drinking water right before eating is a wise advice. Sometimes, when our bodies only require fluids, we mistake thirst for hunger and overeat as a result. Every day, consume eight to ten glasses of water. Drinking lots of water helps your body eliminate toxins while also reducing your appetite. It benefits both parties.

3) Balanced intake of nutrients

One does not need to go on a diet or take drastic measures to lose weight. You can also reduce your carbohydrates intake because they hold a lot of water which adds to your weight and also causes bloating. However, this does not mean that one completely removes carbohydrates from the diet, because they give energy.

4) Eat more fruits and vegetables

Make sure to include seasonal produce that is high in fiber, vitamins, and minerals in your diet. Nutrient loss does not equate to weight loss. The macro- and micronutrients in your everyday diet deserve your attention. Limiting junk food intake and avoiding processed foods are always preferable. In case you start to crave something unhealthy, stock up on nutritious foods like nuts, seeds, yoghurt, etc. and hunt for alternatives to processed food.

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5) Exercise daily

Even inside the limitations of one's own house, one can maintain a minimal physical regimen.

Choose simple exercises that will help your body move and become more flexible.

While yoga poses like Virabhadrasana or the Warrior Pose are a good place to start, you can also try more straightforward workouts like skipping, stretching, strolling, etc.

6) Limit your alcohol consumption

Alcohol use should be reduced because it contributes significantly to weight gain.

Since alcohol contains a lot of calories, you should restrict, if not fully eliminate, your consumption to maximize your weight loss efforts.

7) Eat protein-rich foods

Including chicken, eggs, yoghurt, cottage cheese, and other protein-rich foods will help you consume more protein overall.

It is advised that one should organize their breakfast, lunch, supper, and snacks in accordance with a timetable that excludes processed foods and drinks with added sugars.

A high-protein diet can help you burn more calories, feel fuller for longer, and build muscles for a stronger and more attractive body.

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8) Avoid sugary drinks

One of the main causes of weight gain is the use of liquid calories in the form of juices, shakes, chocolate milk, and fizzy beverages.

Fruit juice should not be substituted for entire fruits.

Fruit juices are strong sources of sugar and calories, yet they lack any dietary fiber.

Juice consumption is a simple way to gain weight quickly.

To reduce calorie intake, substitute sugar-free sweeteners like stevia, sucralose, and others for sugar in your tea, coffee, or desserts.

Additionally, put junk food out of sight and reach if the desire to eat it is too great.