12 Scientific and Astounding Secrets to Lose Weight
How to lose weight in 30 days? What are the top 10 crucial steps? Learn here
In the era of fast foods and automation, increasing body weight has become a matter of concern in our day to day life.
For losing bodyweight people spend hundreds of Dollars and days after days.
There are a lot of myths about weight loss procedures but here we will discuss only the scientifically proven weight-loss strategies.
How to lose weight in 30 days without exercise or with exercise? Losing weight at home without exercise or with exercise are also discussed here.
Losing weight in 30 days by walking or with a diet plan is also covered in this article in the following points.
1. Get Adequate Amount of Sleep
According to modern researches, sleep has a direct association with body weight.
A lack of sleep can increase our appetite(i.e. urge of eating food) by changing hormones in our body. When someone eats food, her body releases a hormone called insulin which is an anabolic hormone.
Insulin is associated with the uptake of glucose in the blood.
This process is called glycogenesis. But lack of sleep can impair her body’s response to insulin, reducing its ability to uptake glucose molecules resulting in the accumulation of glucose.
The undigested glucose promotes accumulates as fat in her body.
Two appetite hormones — leptin and ghrelin are widely influenced by sleep. Leptin or “Satiety Hormone” lowers appetite, therefore, an increase in leptin levels prohibits a person to intake more food.
But, ghrelin stimulates appetite. Ghrelin is also called lenomorelin or “Hunger Hormone” as it is responsible for the feeling of hunger.
Lack of sleep decreases levels of leptin and increases levels of ghrelin increasing appetite.
But, having an adequate amount of sleep promotes the level of leptin and decreases the level of ghrelin and maintains both of their levels and reduces weight.
The required amount of sleep according to age groups
- Teenagers between 13 to 17 years: 9 hours (approx.)
- Adults between 18 to 60 years: 8 hours (approx.)
- Older adults 60+ years: 7 hours (approx.)
2. Drink Plenty of Water
Drinking water can reduce body weight in multiple ways.
It can increase your metabolism, lower your appetite, and keep your body hydrated providing ease to the digestion process. High water intake reduces the liquid calorie intake of your body.
The more calorie you intake, the more weight will you gain so reducing calorie intake directly helps you losing weight.
Water also helps in the removal of waste from your body, therefore, if your body is not hydrated removal wastes such as urine or feces will be facing difficulties such as constipation, indigestion(as the stomach can not produce digestive acids in absence of an adequate amount of water) and severe health issues.
Indigestion can cause weight gain.
Water is the most essential medium to filter toxins via the nephrons of kidneys while the two bean-shaped kidneys maintain the balance of electrolytes in your body.
- Drinking water prevents muscle cramping while exercising. Water keeps your joints lubricated that resists friction between two subsequent bones. Overall it provides you longer duration for exercise. More exercise means more weight loss.
- Drinking cold water rather than hot water works better because your body will require more energy to raise the temperature of the water, therefore, burning more calories and losing weight.
3. Intake More Protein-Rich Foods
Protein is an essential structural element of your body.
Consumption of protein reduces body fat because it is difficult to digest protein, therefore, when someone eats protein, she burns more calories and feels fuller for longer than usual, so for her, it becomes easier to eat less food in that day.
Some surveys show that if you have high protein diets it will increase the burning of more calories in your body and that will ultimately lead to a decreased fat intake.
The lesser the intake of fat, the lesser will the chances of getting rid of bodyweight be.
A high amount of fat in our body can cause obesity, heart attack, cancer and even death.
A protein-rich breakfast can help you to reduce belly fat.
Protein is inversely related to belly fat, therefore, the more amount protein foods you eat, the lesser will your belly fat be.
Different studies have found shreds of evidence that eating protein foods during breakfast can help in losing weight.
Protein reduces cravings and the desires for eating foods late at night.
Remember craving is an intense or abnormal desire. Too many people fail on their diet because of cravings.
A lot of people have a common occurrence of cravings at night, so they eat food in the evening. These additional calories get added with all the calories they have been eating throughout the day.
But, eating protein-rich foods suppress both cravings and the desire to eat at night.
4. Practice Yoga
Yoga has multiple styles and form and among all of them, some specific styles of yoga can burn a lot of calories in your body.
This will result in weight loss. Triangle pose, Warrior pose, Plank pose, Power Yoga, Ashtanga, Vinyasa, and are examples of such specific styles or technics of yoga.
Power Yoga and Vinyasa are the highly preferable types because these two types of yoga are associated with your body’s mobility i.e. these will keep your body moving steadily, which will help you to burn more calories.
As yoga acts on the nerves of your body Practicing it will also help you develop and maintain muscle tone.
providing your joints and muscles with more flexibility will burn fat.
It also improves the metabolism of our body ultimately resulting into faster weight loss. Some non-physical types of yoga, such as Restorative Yoga, do help in weight loss, especially for women.
Yoga has always remained a guaranteed way for losing body weight as well as good locomotor and movement and mental health regulator.
Proper timing and durations for doing yoga to lose weight depend on your current physical conditions.
But, the initial minimum duration is usually recommended between twenty to thirty minutes.
Remember practising yoga for beginners is quite tougher than the professionals just like the other physical exercises.
If you’re a beginner start slowly and then repeat but don’t use too much force to fold the limbs as it can harm you.
Progress slowly then fix the progress and make it a routine. It will allow you to build up more flexibility and strength and it will also prevent injuries.
Combining yoga practise with day to day activities such as cycling, walking, swimming, or working in the kitchen is not always a good option because everything has its own timings as in Asian countries people are usually told to do Yoga during sunrise.
This time is also known as “Bramha Muhurta” or “The time of Almighty” or “The time of creation”. It starts at 4:00a.m .
Maybe that is a religious perspective but initiating the day with yoga might be the best option as it will enhance your mental health satisfaction to life too.
5. Eat Eggs
Eggs being rich in protein and low in calories can give you high dietary benefits help you to lose weight.
It also enhances the metabolism of your body. Eggs mainly contain two types of proteins — Albumin and Globulin.
These two proteins contain essential amino acids required by your body.
Eggs are ownself low in calories so, if you eat eggs you are intaking fewer calories and being highly proteinaceous you will require more calories to digest the protein and therefore you will burn more calories and as protein are hard to digest you will feel fuller for longer so no food cravings will occur.
We have already talked about this in details in the “Intake More Protein-Rich Foods” section.
6. Go for A Morning or Evening Walk Daily
Weight loss is mostly about burning calories which is being one of the easiest tasks today and going to morning walk or evening walk regularly, the process of burning calories and becomes simpler. But why?
- Walking(morning/evening) elevates your heart rate. As walking elevates your heart rate it will burn calories in your body and help you lose excess weight.
- Walking uphill requires more energy than walking on the horizontal path so it causes burning of more calories and losing weight.
- Walking is a physical exercise. Having 30 minutes of brisk walking per day, you can easily burn upto150 calories each day. If you walk more and pace quickly, you can burn more calories.
- But, you will be in need to keep the balance. Just like any kind of exercise, overwalking should be avoided as it can increase the risk of burnout and soreness. You should start walking for a short duration at the beginning. Maintain it routinely and then increase the duration gradually. Some fitness champs can walk up to miles without getting physically damaged.
7. Eat More Vegetables
Vegetables are among the top members of the low-calorie diets’ list.
So, if you eat more vegetables you don’t need to think about calories. Vegetables contain a lot of fibre, essential minerals and vitamins.
These are essential to improve metabolism and burning belly fat. This increases life expectancy and decreases weight loss.
Fibres take a long time to digest, therefore, it resists food cravings and helps you feel fuller for longer. Seasonal vegetables have their own benefits.
Along with minerals and vitamins these are good sources of antioxidants. Antioxidants protect your body cells from oxidation.
Overall it helps in decreasing body weight, keeps you healthier and increases life expectancy.
Besides having high fibre tomatoes also stimulate carnitine production.
Carnitine is an amino acid that is an organic chemical compound.
Carnitine is associated with the regulation of fatty acid and energy(ATP/GTP) metabolism in your body.
Tomato contains antioxidants and is enriched with an organic chemical compound known as 9-oxo-ODA.
It helps in decreasing lipids(made up of fatty acids and glycerol) in the blood that confirms weight loss.
8. Take a Cold Water Bath
When you take a bath with cold water your body temperature goes down rapidly.
Then your body tends to raise the body temperature and to do so it burns calories. The more calories you burn, the more weight you will lose.
So, taking a cold water bath is one of the easiest ways to lose weight. It takes quite a long time than the others.
But, if you live in a very cold climate then a cold water bath should be avoided as it may cause pneumonia.
If you live in a hot climate then you can practice it.
9. Eat Fruits
Fruits have a lot of benefits in maintaining a good and healthy diet and also helps in losing weight.
Fruits contain a lot of vitamins, minerals and certain types of enzymes.
These improve metabolism and the digestion process resulting in a healthy diet.
Fruits have low amounts of calories in them, therefore, if you eat more fruits you will not consume a high amount of calories and can feel fuller for long resisting food cravings.
The green coloured winter food guava contains dietary fibres.
Fibres help in satiety and resist food cravings. The Glycemic Index of guava is low.
Low Glycemic Index means a slow release of sugar in your bloodstream.
It decreases glucagon activity and increases insulin activity and ultimately helps in losing weight.
Kiwi fruit has an enzyme known as Actinidain which is a cysteine protease enzyme, that helps in the faster digestion of proteins in our body.
Better digestion can directly impact weight loss whereas poor digestive activities can rupture the metabolism process and lead to weight gain.
Fresh red apples contain healthy flavonoids, a group of organic chemical compounds and organic fibres that helps in burning belly fat and promoting satiety.
Pectin fibres are the most abundant fibres in apple.
Just like other foods apples have fewer calories and sugar content, which helps in lose weight fast.
10. Avoid High Sugar Intake
High sugar intake causes weight gain.
Sugars have very high calorific value. The more you consume sugar, the more calories will you intake, resulting in weight gain.
Simple sugars are more abundant in foods. Reducing sugar intake is one of the quickest and easiest ways to reduce additional calories from your diet.
Fructose is a fruit sugar that is abundant in fruits but fruits can overcome this problem.
On the other hand, foods which contain a high percentage of refined sugar are also rich in calories.
These additional calories are not nutritive. So avoiding high sugar intake is one of the easiest ways to reduce loose weight.
11. Drinking a Cup of Coffee is a Good Option
Coffee is usually consumed for its taste and prohibition of sleep.
But drinking a minimum of 3 cups of light roast coffee each day can help in weight loss because light roasts are mainly richer in Polyphenol Antioxidants than darker roast coffee.
During your diet, you can take coffee according to your demand but it must be at least 3-cup.
Adding sugar to your coffee should be avoided as we have discussed earlier that sugars have a high calorific value that is rich in calories, therefore, consuming sugar can cause weight gain in a faster way than usual.
But, caffeine, an essential component of coffee, also has a role in weight loss.
12. Practice Aerobic Exercise
Practising aerobic exercise increases the oxygen content of your body.
An increase in oxygen content results in better metabolism.
There are many types of aerobic exercises and these are some of the easiest and best remedies for weight loss.
These exercises reduce fat and increase your muscular strength.
Weight loss is to lose fat not losing the muscles of your body. Losing fat will make you healthier but losing muscle will confine you to bed.
Our body requires an increased amount of oxygen for losing weight — that is the reason why doing aerobic exercises are one of the most effective ways for losing additional fat.
You can do this at your home without any machinery and highly trained professionals. Some dietary supplements can help.
Excess weight gain can also occur due to some diseases such as thyroid.
In that case, always consult a doctor before doing anything because a wrong step can cost you a lot.
But the activities mentioned here will not harm you, even normal people can also be benefited.
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