Weight Loss – Tips, Diet Plans, Programs & Exercises

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If you want to lose weight fast, without compromising your favorite foods and extreme dieting or intense workout sessions. I will keep it very simple and easy to follow so that you can get the results without making it complex.

How to lose weight fast?

There are multiple things that have a huge impact when you want to lose weight. So following these will definitely going to help you lose weight fast.

1. High Protein Diet

Adding protein to your every meal will help you lose weight fast. The body burns more calories to break down protein. It also builds muscles and increases your metabolism.

Having a high protein diet is one of the best ways to lose weight, and have at least the same amount of protein as your body weight.

For example, if your body weight is 70-80kg, then have 80 grams of protein every day. Having protein in your diet will keep you full for longer and you won’t feel hungry. You will eat less throughout the day.

2. High protein breakfast

Breakfast plays an important role in terms of weight loss, When you wake up, your body is starving for the last 7-9 hours and it needs nutrition, so never skip your breakfast.

You can even have a heavy and high-protein breakfast. Try to make it full of nutrition and proper macros. Like protein, carbs, and healthy fats.

3. Limiting added sugar intake:

Sugar is directly stored as fat, so cut down on sugar and limit the additional sugar you take. instead, add fruits to your meals or use stevia or sugar-free instead.

The recommended dose per day is 15 grams. So try not to exceed this.

As added sugar can increase the chances of life-threatening diseases. Which include cancer, heart diseases, and type 2 diabetes.

Limiting sugar intake will have a lot of benefits and it will help you lose weight faster.

4. Drink Water

I always say that water is your truest friend. Nothing helps your body better than water. It doesn’t matter if your goal is to lose weight or gain weight, drinking water is very beneficial to clean your body internally.

It detoxifies your liver, stomach, and kidney. We are made of water, so you can understand how important it is for proper functioning.

5. Eat more fruits and vegetables

Fruits and vegetables have a lot of vitamins and minerals, it also contains fiber which is essential for your digestion and bowel movement. Fruits and vegetables are low calories food and are dense.

So eating them will not make you feel full and at the same time with consuming fewer calories. Which will eventually help you lose weight fast.

6. Avoid eating processed food:

If you want to lose weight then you must stop eating processed food as it contains high calories and fats. Therefore you must stop eating processed to keep yourself fit and healthy.

7. Eating whole single ingredient food:

When you want the weight to lose weight, you must avoid eating multi-ingredient foods in a single meal and have single ingredient food instead.

As it helps in weight loss, also add some salad to your large meals. Whole foods provide essential nutrients to the body and are good for your overall health and functioning.

8. Stay On Low Card Diet

Carbohydrates provide your body energy, however, they are the primary reason that makes you fat. So, eating low-carb meals is very helpful in terms of weight loss. A low-carb diet reduced weight 3 times faster than a standard low-fat diet.

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Overweight problems:

Being overweight can cause serious problems, so you should be aware that you may face the following problems in the future if you are overweight:

Calculate your BMI and check if you are overweight

1. Heart diseases:

Being overweight can make your heart structure worse which can cause heart failure in long term.

2. Osteoarthritis:

Being overweight puts a lot of stress on your body and bones, which can develop psoriatic arthritis. Some symptoms can be back pain, knee pain, joint pain, neck pain, tiredness, and muscle fatigue.

3. Type 2 diabetes:

The most common cause of type 2 diabetes is obesity and an inactive lifestyle. It can become hard to control if he/she is overweight and has type 2 diabetes.

Overeating raises blood sugar levels which causes a higher risk of diabetes. Fat distribution around the abdomen instead of the hips and thigh is the main cause of type 2 diabetes.

4. High Blood pressure:

Being overweight needs more energy and power for simple tasks. As your body weight increases, your blood pressure can rise as well.

Being overweight increases the chances to develop high blood pressure. So stay at your ideal weight. About 70% of adults in the United States are overweight. Lose your weight to reduce your blood pressure.

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Natural Weight Loss Tips

There are multiple ways that help in weight loss naturally, Natural weight loss tips include:

1. Green Coffee

Research shows that green coffee help in losing weight, and people who take green coffee lose 3 to 5 more weight than people who do not consume it. So it can be a great option to add to your diet.

2. Lemon and honey

This combination is very popular because of its ability to reduce your weight. Lemon has vitamin-c that helps detox your body and exhibits the oxidation process and honey promotes weight loss and shows lipid-lowering activities.

3. Apple cider vinegar

Apple cider vinegar has multiple benefits, it kills harmful bacteria, and reduces blood sugar levels which is helpful in managing diabetes.

It would help you lose weight if you take it on an empty stomach and half an hour before large meals. It improves skin health and detoxifies your body from the inside.

4. Parsley juice

Consuming parsley juice every day will improve detoxification and support weight loss naturally. It improves your digestion, as it breaks downs the foods you eat and provides you nutrients from protein fats, and carbohydrates.

5. Black pepper

Black pepper boosts metabolism and is effective in losing weight and lowering lipid levels. Black pepper contains piperine, which improves digestion and reduces your stored fat by boosting your metabolic performance.

7. Curry leaves:

Curry leaves are great for the digestive system, and help in easy bowel movements. Curry leaves keep your gut and intestine healthy and speed up metabolism.

When your metabolism is fast, your body loses weight and doesn’t let your body store fat either.

8. Cinnamon

Adding cinnamon to your meals or taking cinnamon water boosts your metabolism. Which help you lose weight fast naturally.

It has a thermal effect, so when you take it, it increases body heat which helps you burn 20% more fat. It also reduces appetite and helps you avoid unnecessary snacking.

Read More On – How To Lose Weight Fast Naturally

Best activities for weight loss

1. Walking

Walking is underrated however most effective way to lose weight fast. Walk every day for at least 30 minutes.

2. Jogging or Running

Jogging and running are great and effective exercises to help you lose weight fast. If you are able to do any of these, then add them to your routine, or you can simply walk if you are overweight and it’s hard for you to run at the moment.

3. Cycling

Cycling is another great way to lose weight, as it burns calories and is good for heart health.

4. Interval Training

High-intensity or low-intensity interval training is also great for your heart and helps you burn fat fast.

5. Weight training

Weight training is the most popular for people who want to lose weight. Along with any type of cardio speeds up weight loss. Weight training is great to get you an attractive physique and help you lose weight effectively.

6. Swimming

If you like swimming then it is one of the best ways to lose weight fast. It burns

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Yoga for Weight Loss:

  • Surya Namaskara (Sun Salutations)
  • Virabhadrasana B (Warrior II)
  • Virabhadrasana C (Warrior III)
  • Trikonasana (Triangle)
  • Plank
  • Adho Mukha Savasana (Downward Dog)
  • Parivartta Utkatasana (Twisted Chair)
  • Dhanurasana (Bow)
  • Sarvangasana (Shoulder stand)
  • Setu Bandha Sarvangasana (Bridge)

How to lose weight fast without exercise?

Below are ways you can use to lose weight fast without exercise.

1. Eliminate sugary drinks:

Quitting sugar from your diet can be the best thing to do if you want to lose weight fast without exercise.

Sugar consumed in liquid form is worst, as it is directly stored as fat as it has empty calories. And sugar will only release by sweating from the body. Eliminate sugary drinks, sodas, soft drinks, etc. They are

2. Have high protein meals

A high protein diet is great to build muscle mass, and it helps you lose weight fast. Protein has a lasting effect on your body, it keeps you full for longer as our body needs more energy to break down protein.

When the body has more muscles, it tends to store lesser fat, and more muscles mean faster metabolism, which helps, even more, to lose weight without exercise.

3. Chewing food thoroughly and slowly:

It takes 20 minutes for our brain to get the single that we are full. Food breaks down starting from your mouth. Eat slowly and avoid distractions while eating. Like TV, phone, or anything.

Eat your food slowly and chew it properly. It would make you eat less and your break will get the single that you are full so you will eventually start losing weight without exercise.

4. Eating fiber-rich food: | how much fiber per day to lose weight?

Having high-fiber foods helps keep you full for longer and is great for digestion. When your digestion is good, you lose weight faster.

The daily recommendation for fiber for women is at least 21 to 25 grams, while men should aim for 30 to 38 grams a day.

 5. Avoid stress and sleep well:

Stress and lack of sleep are the main culprits of overeating. Stress increases cortisol levels, which makes you have more sugar and alcohol.

Inadequate sleep makes you eat more processed food. You feel hungry when you have not slept well. Which causes weight gain. So avoid stress and take quality sleep every day.

How to lose weight fast?

These are the ways in which you can lose weight fast:

Increase your cardio: cardio is good for heart health and helps in losing weight fast. Increasing cardio will keep your body in shape and reduce waist size. Walking 30 minutes a day or adding jogging, running or cycling can do wonders.

Start strength training: It helps your muscles to grow, and lose weight. When you have more muscle mass, your body does not store fat and it burns excess body fat as well. More muscles equal a better-looking body.

Adding vinegar to diet: Vinegar detoxifies your body and helps lowering blood sugar levels. Daily intake of vinegar on empty stomach boosts burns fat fast and improves activeness in the body.

Add probiotics to diet: Probiotics keep your gut healthy and help you burn fat. Weight loss becomes easy when you are healthy from the inside.

Weight Loss Diet Plan for a Week

You should never neglect your diet if you want to lose weight, as it plays a crucial role in reducing excess body weight. A perfect weight loss diet plan is given below you can calculate your calories and change the meals accordingly. The basic idea will remain the same.Take the basic idea from this, and you can customize your own. and by the help of myfitnesspal, you can track the calories and change your meals when getting bored.

TimeDiet Plan

Early Morning (6:00-6:30 AM)
Any fruit of your choice + mixed seeds of any fruit
Breakfast (8:00-8:30 AM)1 paneer sandwich with mint chutney or ketchup or idli sambar or 2 egg omelet with brown bread or multigrain vegetable paratha + fruit juice or vegetable juice.
Mid-Morning (11:00-11:30 AM)4-5 walnuts + any fruit of your choice
Pre-lunch (1:00-1:30 PM)1 plate of salad with vinegar
Lunch (2:00-2:30 PM)2 chapatis multigrain (without ghee) or 1 bowl of brown rice + 1 bowl of pulses or rajma or egg curry or bhurji or 1 bowl any non-veg curry + 1 bowl of low-fat curd
Evening (4:00-4:30 PM)1 glass buttermilk or 1 cup tea or coffee (sugarless)
Mid-evening(6:00-6:30 PM)1 glass protein drink or fruit of your choice or 1 bowl of sprouts
Dinner (8:00-8:30 PM)1 bowl of rice or 2 multigrain chapatis + 1 bowl of chicken curry or 1 bowl of any green vegetable of your choice + 1 bowl of low-fat curd + 1 bowl of salad or soup.

Bottom Line

Take the basic idea about weight loss, and follow this simple method to lose weight fast and keep it off. This post has Natural weight loss tips, best activities to lose weight, how you can lose weight without exercise, things that helps in weight loss, a pero

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