Nowadays, maintaining weight is a big problem for a person because people have no time for their health and maintain the nutrition which is essential for their body. They are busy in their work for making money and want to be rich as early as possible, but they are not thinking about their health. They don’t know that health is wealth. Because of the shortage of time, they don’t have time to cook some good veg or a nutritious diet, they just eat fast food from the market, and as a result, they gain weight. The fat percentage in their body increases, and then they face many problems. In this blog, we will discuss some ways to reduce body fat percentage and weight.
Eat low-calorie food
Calories are important if you want to lose weight and fat. If you eat more calories, your weight will continue to increase. You should eat low-calorie food and do some exercise. You should eat fruits and vegetables instead of high-calorie food. You should measure the calories you take and how many calories you burn. This will help you in measuring the calories you should avoid for fat burn.
Stop eating fast food
If you want to reduce your weight and fat percentage in your body, then firstly you should improve your diet and stop eating fast food. Instead, you should eat natural food like fruits and vegetables or homemade food. When you quit fast food and processed food, your body starts using your fat as energy for work, and your fat gets reduced. Your metabolism will be in control. Processed foods have preservatives which are not good for your health. For example, potato chips cause more weight gain than any food. You must avoid it.
Stop using sugar
Sugar is very harmful to our body. When we eat sugar, the food we eat before it gives all power to digest it. Your nutrition value will be zero when you eat sugar because sugar produces restrictions in absorbing nutrition from food. If your liver can’t absorb the nutrition from your food, it doesn’t matter what you eat, whether it is good or bad. So you should quit the sugar and instead consume natural sugar or jaggery. Jaggery is a safe and sweet option for those who love sweets. When you eat jaggery after eating something, it helps your liver in digesting and absorbing the nutrition from the food.
Avoid oily and refined food
Oily and refined food is also a main cause for gaining fat and weight. In India, most people have breakfast with parathas made with desi ghee or refined oil, which are sources of fat and carbs. Food made from oil also works as poison for those who are already fatty. You can use castor and olive oil in a very little amount for cooking.
Start Running
Running is the best form of exercise if you want to reduce weight and shape your body. Running burns calories, which are essential for your weight loss. You just need to run at a slow speed, and you will notice your weight will start decreasing. At first, you should start running at a slow speed and aim to run for at least 4-5 minutes, then increase the time of running. By running, your fat percentage and weight will be reduced.
Do Cardio minimum three days a week
Cardio means pushing the cardiac muscle of the heart and increasing its speed. The more your heart pumps, the more you will lose weight. High-intensity cardio is the best physical activity for weight loss. During cardio, you move your body continuously, and your heart’s pump speed increases, causing fat to start burning. You can do jumping jacks, sit-ups, and pushups.
Stay hydrated
Water is very essential for your body because 70% of your body is made from water. Water clears your body through sweat and urine and keeps the temperature stable. When you drink enough water, your hunger becomes controlled, and you don’t eat excess food. If you drink water 30 minutes before lunch or dinner, it will work like nectar. Doctors say that if you drink water just after waking up before brushing, it will give you good bacteria which are on your tongue.
Get Enough Sleep
Sleep is a crucial factor in weight loss. Lack of sleep disrupts the balance of hunger hormones, leading to increased appetite and weight gain. Aim for 7-8 hours of quality sleep each night. Good sleep helps in the proper functioning of your metabolism and reduces stress, which can also contribute to weight gain.
Conclusion
Maintaining a healthy weight requires a balanced approach that includes proper nutrition, regular exercise, and good lifestyle habits. By eating low-calorie foods, avoiding fast food, cutting out sugar, and reducing oily and refined foods, you can manage your weight effectively. Incorporating regular running and cardio exercises, staying hydrated, and getting enough sleep further supports weight loss efforts. Remember, your health is your wealth, and taking the time to care for your body will lead to a happier, healthier life.
