Weight loss using effective diet plans

One of the main reason for increasing obesity rate is today’s lifestyle and our polluted surroundings, traditional diet has been replaced by junk foods and because of cell phones and televisions, our physical activities have almost become to zero. Overweight and obesity have become an increasing concern worldwide, so many health issues are directly linked with obesity, for example, heart attacks, stroke, and arthritis etc. 

Obviously, it is a tough task to reverse obesity, however strong intentions, and consistent hard work can make it possible. 

If you one of those peoples who are highly concerned about their increasing weight then you must read on. Here in this article, I will discuss the role of diet in controlling weight, you do not need to starve to control your weight, starving itself affects the body very badly. By managing your diet and making an effective diet plan can help you to control your weight, as diet plans play a key role in controlling weight, this article contains practical tips for setting up an effective diet plan.

Increase vegetables in your routine diet

Vegetables are the most commonly available food. Vegetables are rich in fiber and full of nutrition like minerals, and vitamins.  They are helpful in improving metabolism subsequently burn belly fat. Spinach, for example, is great for burning belly fat, similarly, kale, lettuce, and salads are also high in nutrition and great for obese peoples. 

Carbohydrates rich diets can be beneficial

Low carbohydrates diet is helpful in weight loss is a common perception among the public, but the latest research insists on using carbohydrates rich food in your daily diet. 

This was proved by a study in which peoples were divided into two groups, one group was using carbohydrates rich diet while the other group was using a regular diet. Results showed that group 1 which was using carbohydrates diet gained less weight than the other group, and they had less metabolic disorders. 

Cereals are high in carbohydrates, it is also noted that peoples with more cereals in their diet burn more calories. So it is recommended to use foods such as cereals, which are high in carbohydrates, even if you don’t like cereals you can still use them as a side dish.

5 rules to follow for a faster metabolism

Faster metabolism lets you lose more calories. More the calories you burn, the more chances that you will lose weight. 

1. Stay active 

The thermic effect of activity (TEA) typically accounts for 15 to 30 percent of the energy you expend in a day, depending on how active you are. TEA can accounts for burning 5 to 30% of calories. So more you stay active the more you burn calories. 

2. Drink Water

Water is always beneficial for health. Only a 3% deficiency in the body’s water reduces metabolism by 6%. Water deficiency also weakens the muscles. So it is necessary to drink plenty of water daily.

3. Eating spicy foods

If you like to eat spicy foods then there’s a good news for you, chili peppers contain an active component called capsaicin, which increase the heart rate and reduces the blood pressure, this way it accelerates the metabolism. 

4. Start weight lifting

More muscles burn more calories, one pound muscles burn 6 calories daily and the same amount of fat burns 2 calories per day. So go to the gym at least two times a week and build your muscles. 

5. Take more proteins

Protein rich foods need more energy and calories for its digestion through the body, so protein cannot only burn calories but also build muscles and improves metabolism.

Drink green tea

Green tea has health benefits that are far greater than black tea. Green tea is high in flavonoid, a compound which is known to reduce the incidence of breast cancer. Another study proved that green tea caused prostate cells to self-destruct in a test tube environment. Green tea is very safe for most people, and its benefits are countless. It contains a high quantity of antioxidants and have a minor quantity of caffeine, and keeps you mentally sharp. 

Caffeine is a well-known stimulant that has fat burning properties as proved in a research. Its most important antioxidant EGCG (Epigallocatechin gallate) boosts metabolism. Several studies suggest that green tea can make us burn more calories, even at rest.

In most studies, this amounts to about a 3-4% increase, although some studies show an increase as high as 8%.

Whey Protein

Whey protein is important in building lean muscles when combined with exercise and promotes fat loss. It also controls weight by suppressing your appetite, this is because it causes the release of hormones which made you feel full. 

Don’t do over exercising

No doubt, exercise is a healthy activity and no one can deny its importance, but don’t do over exercising. Over-exercise can make you less healthy over time and cause muscles fatigue rather than burning calories.

Make a schedule and follow it strictly

Making a daily schedule for diet and workout is very important. Set your timing for daily meals and workouts and do not change the timings. This way you kept thinking about your health and your mind remains prepared for your plans. Take your weight once a week, this way you will be able to check your progress and necessary changes can be made to fine tune your weight loss efforts.

Be prepared for hard work

Everyone who is struggling for weight loss knows how tough it is to stay consistent in your habits. You have to follow your plans very strictly and with the passage of time, it becomes an easy routine for you. You do not need to give too much time to your workouts, even 30 minutes daily workout or exercise will bring a positive impact on your health, don’t rush for a quick weight loss, slow and steady is always a better strategy for longer impacts.

Conclusion

Losing weight is a hard task and needs commitment and a change in your daily lifestyle, keep working hard and never lose hope until you get your ideal figure. Don’t stop even if you get successful in losing weight, keep doing daily exercise, and eat healthy foods for prolonged effects.