We all know what health problems being overweight can bring. Being chubby also affects the shape of your body. And there is an abundance of information over the internet that will help you in getting the desired shape.
There is a major role of diet and exercise in managing proper body shape. If both of them are combined perfectly, then it will help you in your weight loss goal. A properly balanced lifestyle and a healthy diet will help you effectively to control your weight.
If you are setting your goal to lose weight and get the right shape before any special event, then we have bought a bouquet of thoughtful and effective tips to help you manage your weight.
This blog explores all helpful tips that will promote weight loss, and you can monitor your journey with Strive Weight Loss Challenge App.
Drink Plenty of Water
It is well known to everyone about the significance of water in our life. But we end up compromising with this every day in our busy routine. We get lazy in refilling our bottles and keep ourselves dehydrated for a longer duration.
A healthy body requires 8-10 glasses of water every day. So what are the ways by which you can fulfill your body requirement?
You can start your day with 2-3 glasses of water after waking up. You can add a pinch of cinnamon and lemon to make it more effective.
Also, when you are out of your home, you can carry a big bag to keep a water bottle. You can also download an app that can remind you that it’s time to drink water.
If you are working, get up from your seat after every 1 to 2 hours and drink a glass of water. This process will fulfill not only your body water requirement but also a little walk will be done.
Include Fruits And Vegetables
Fruits and vegetables are full of lots of goodness. But we often overlook them and opt for instant or packed food items. To achieve the goal of weight loss, you need to consume lots of green and healthy leafy vegetables. Along with green vegetables, you should also ensure the intake of bell peppers, tomatoes, lady finger, broccoli, spinach, carrots, and other vegetables.
Next, you should consume all seasonal fruits that are available to you. For a healthy and fit body, you should consume at least one fruit a day. Proper intake of fruits and vegetables protects your body from cardiovascular diseases. It also improves your digestion power. Whenever you feel hungry or crave some healthy food, consume a freshly made fruit and vegetable salad.
The simplest method to add vegetables to your daily routine is to plan your diet thoughtfully. You should plan it so that you consume at least 5 vegetables and at least one fruit on a daily basis.
Gap Between Dinner And Bedtime
Another factor you should keep in mind while following the aim of weight loss is to maintain a gap of at least 3 hours between your dinner and bedtime. You should avoid eating your dinner too late, and it should not be so heavy. You might have heard a very popular saying “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.”
From here, let us also discuss snacks. If you consume snacks by late evening, then obviously, dinner time will get shifted, and that will affect your sleep time. This will lead to improper sleep, and you will wake up with the feeling that your tummy is full. You will not feel fresh and active the entire day.
So firstly, you should avoid taking snacks late evening and if you are taking them, go with a smarter choice so that it does not affect your dinner routine.
Walk After Meals
Take the next step in maintaining the best-desired shape with a short walk after every meal. It is a must after lunch and dinner. You will feel lighter after walking. If you can not go outside for a walk, then you also enjoy walking inside your home. Try to avoid excuses for avoiding walking in the journey of effective weight loss planning.
The minimum duration of a post-meal should be 15 minutes, and if you can extend it, it will be good. As per studies, the post-meal walk is helpful in controlling blood sugar levels.
Thus it will be better that you give preference to walking and traveling rather than relaxing on a bed or couch.
Besides controlling blood sugar levels, walking also boosts metabolism, which helps in burning calories. It has a direct impact on keeping your weight under control. Also, it reduces your stress level. It enhances blood circulation and offers a good night’s sleep.
Switch To Green Tea
Most of us have a habit of waking up with a cup of tea. But are you aware of the harm it does to your health? So you should change your habit and limit the intake of caffeine.
Some individuals consume black coffee, which helps in weight loss. But this can also be replaced with green tea or any other herbal tea. They are a great source of antioxidants and help in boosting immunity.
Eat Food Slowly
Our busy life schedule doesn’t allow us to eat food slowly with proper chewing. The limited time window is disturbing our food eating habits, and that leads to unhealthy outcomes. Our obsession with the screen also contributes to ignoring the mindful eating of food.
Several studies report that unhealthy eating habits contribute to adding extra inches near your waistline. There is a direct relation between food, way of eating, and weight control. Eating fastly with improper chewing results in obesity and type-2 diabetes.
With a slow eating habit, you will feel satisfied, and there will be a decrease in the quantity of food you will eat at a time.
Follow some of the effective tips while eating your food.
- Be aware of what food you are eating
- Consume small bites of food so that you can chew them easily
- Take another only once you have chewed and completely swallowed your previous bite
- While taking meals, keep your mobile phones and gadgets away
- You should avoid drinking water while eating food
Practice Breathing Techniques Every Day
Breathing is a very important aspect of our life, and we should not ignore this in our busy and hectic life. You might have noticed that kids take deep breaths, and as we grow, we switch it to shallow breathing. For this reason, the functionality of the lungs gets down, which also affects our mental health. Studies have also proved that breathing properly for 5 minutes a day helps in reducing stress.
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Lack of sleep contributes to obesity and weight gain. Individuals should take at least 7 to 8 hours of sound sleep for their well-being. You might have heard about different studies that give ideas about the direct relationship between sleep and weight loss. Lack of sleep results in both poor physical and mental health.
When you sleep, your body releases hormones that help to burn calories and reduce inflammation. In addition, getting enough sleep helps to improve your mood and cognitive function.
Make sure to go to bed and wake up at the same time each day to allow your body to adjust properly.
Exercise is one of the best ways to lose weight. Not only does it help to burn calories, but it also helps to improve your overall health. Exercise can help to reduce your risk of heart disease, stroke, and diabetes.
It can also increase your strength and endurance, which will help you to achieve better physical fitness. There are many types of exercises that you can do to get the most out of your workout.
You can choose from cardio exercises such as running, biking, or swimming, or strength training exercises such as weight lifting or yoga. Whichever exercise you choose, make sure that you are following a plan that is designed specifically for weight loss.
Stop Consumption of Alcohol
Alcohol consumption can have negative effects on your weight loss efforts. First, alcohol consumption can increase your calorie intake. Second, it can decrease your ability to burn fat.
Finally, it can cause you to eat more food items that are high in calories and unhealthy fats. If you want to lose weight while drinking alcohol, make sure to limit yourself to one drink per day.
Give Intermittent Fasting A Try
Intermittent fasting is a weight loss technique that involves eating at regular intervals but not eating for the entire 24 hours. For example, you may eat breakfast at 7am, lunch at 12pm, and dinner at 7pm.
This type of intermittent fasting has many benefits and can help you lose weight. It is so effective because it helps you burn calories more efficiently.
In addition, intermittent fasting can help you decrease your risk of developing obesity and heart disease.
You should keep in mind that weight loss is a gradual process. You will not get desired results in a few days. We will not suggest you take giant steps at the very beginning of the journey. Taking small steps is also effective.
You should not get disappointed and stick to your weight loss program. You must have a positive outlook for every barrier and challenge you’ll face in your weight loss journey. With the Strive App you can now Track your Steps by Week, Month, and Year
Proper commitment and healthy lifestyles help in achieving the desired body shape. Hitting the gym, eating healthy, and getting enough sleep are all great things to do when trying to lose weight, but sometimes it feels like you can’t win. That’s where a weight loss challenge can come in handy.
By setting goals for yourself and sticking to them even when things get tough, you can finally see your hard work paying off and start seeing real results on the scale.
If you’re interested in taking on a weight loss challenge, be sure to check out Strive’s weight loss challenges. This amazing tracker is developed with lots of health and fitness tools that track multiple activities and body metrics. You should give it a try.