How To Lose Weight Easily

Today, obesity is the main cause of many diseases, such as - heart disease, 

, high blood pressure, cancer, increased cholesterol, fatty liver, digestive system related diseases, sex related diseases, Along with this, depression and loneliness in the society (social isolation) are also seen due to this.Obesity is caused due to many reasons such as hypothyroidism, PCOD, eating without time, high calorie food, consumption of junk food, not being physically active, irregularity of hormones etc.

However, there are many natural ways to lose weight that actually work and have been proven. Here are such easy methods that will help you to lose weight naturally and safely.

To Lose your weight, do these changes in your diet:

To start taking balanced diet. For this-

Do not leave any time food.

You have to divide the food into 4 parts, 3 big and 3 small.

1 -Start your day with cumin water or lemon water + soaked almond nut.

In the morning breakfast, you can take protein rich things like black gram or kabuli chana chaat, gram flour or mixed lentil cheela, hungkard or paneer sandwich.

In lunch and dinner, keep in mind that one fourth of your plate is full of grains, one fourth is full of protein stuff and the remaining half is full of vegetables and one bowl of yogurt on the side, if you feel hungry. You can take as much quantity of salad as you want.

Eat fruits in a small diet of the day, roasted pumpkin seeds, chia seeds, sprouted chaat, roasted gravy, roasted chickpeas, home made hummus with salad or green tea.

2-Keep away from simple and refined carbohydrates-

Pure carbohydrates are carbohydrates from which beneficial nutrients and fiber have been extracted. The refining process makes it easier to digest food, which increases the risk of overeating and some diseases.Therefore, keep in mind that simple and refined carbohydrate is not equal in your food, for this, take at least the amount of flour, white rice, white bread, pasta, noodles, sugar, honey. You can use whole grains, bran flour, brown rice, black rice, mixed grain roti, jowar, millet, ragi etc. in place of them.

3. Must take protein -

Protein is slowly digested, so our stomach feels full for a long time, along with it it also works to build and repair muscles in our body, so pulses, beans, chickpeas, cowpea, curd, cheese, in our food Must include eggs, chicken. If food does not fulfill the need, then you can ask your doctor to start any protein supplementation.

4. Eat the best type of fat-

Always choose the best quality fats, you can use olive, canola, mustard, sunflower oil etc. Apart from this, fats are also found in almonds, walnuts, sunflower seeds, pumpkin seeds. Fish and fish oil can also be used.

5. Increase fiber content -

Increase the amount of fiber-rich foods such fibers that dissolve easily in water are particularly helpful, as this type of fiber is felt to be full. Also it requires more energy to digest which helps in reducing weight. In addition, many types of fiber are also food for friendly gut bacteria.

Include fiber slowly in your diet to avoid stomach problems such as stomach bloating, cramps, and diarrhea. For these, take salad, whole grains, flaxseed seeds, isabgol, green leafy vegetables, fibrous fruits etc. Apart from this, taking salads or clear soups in the afternoon and before dinner will also help increase the fiber content.

6- Eating more fruits and vegetables decreases weight-

Fruits and vegetables are foods that help to lose weight. Apart from being rich in water, nutrients and fiber, it has very low energy density, which makes it possible to eat more in large quantities without consuming too many calories.

Many studies have shown that people who eat more fruits and vegetables lose weight quickly. For this, fruits, apples, oranges, seasonal, papaya, melon, watermelon, plums, peaches etc., and gourd, brinjal, taroi, okra, spinach, fenugreek chaulai etc. can be easily taken in vegetables.

7-  Quit bad habits with food

We often make mistakes related to eating, avoid doing these things like changing sweet eating habits after meals, avoid taking juice or cold drinks with food, avoid eating late at night.

8- Multi Vitamin-

Multi vitamins are important in reducing weight, so ask the doctor to start multi vitamins.

9 - Drink black coffee for weight loss

Coffee is good for health as it is rich in antioxidants and other beneficial compounds. Drinking coffee helps in fat burn. Caffeine-rich coffee increases your metabolism by 3–11% and reduces the risk of type 2 diabetes by 23 to 50%.

10- Eating slowly will reduce weight-

If you eat fast, then you have already eaten too many calories before your body gives the signal. Fast eaters are more likely to be obese than those who eat slowly. By chewing food slowly, you consume fewer calories and the production of hormones that reduce weight increases.

11-Cleaning your teeth after eating is beneficial in weight loss-

Many people brush their teeth after eating, which limits the desire to have breakfast or food before eating. This is because many people do not eat anything after brushing their teeth. Also, doing so does not taste of food. Therefore, if you use a mouthwash or brush after eating, then you will not want to eat anything.

12- Losing weight happens by eating healthy food and snacks-

According to studies, the foods that are present in your home greatly affect weight and eating habits.

According to this, by always having healthy food available in our kitchen, you or other members of your family are less likely to eat unhealthy food. There are many healthy and natural snacks that are easy to carry along on the go, such as yogurt, fruits, nuts, carrots, roasted chickpeas, fruit salad, grilled cheese and boiled eggs.