10 secrets to losing weight-2020 / वजन कम करने के लिए 10 रहस्य -२०२०

           
        10 secrets to losing weight-2020
    
        वजन कम करने के लिए 10 रहस्य -२०२०

10 secrets to losing weight Fitness 2020 Doctor of Medicine, Sanaz Majd (MD) Obesity has been linked to many chronic diseases, including heart disease and diabetes, high blood pressure, sleep apnea, osteoarthritis and depression, and even certain cancers. Losing weight requires constant conscious efforts to change lifestyles and lifestyles.

The word "diet" is also misleading. Simply put, a diet doesn't work. Of course, there is the effect of losing weight at first, but after the diet, the weight returns. Even weight gains are often higher than before. A diet that consumes a shake or a diet prescribed by a doctor can also help with short-term weight loss, but what happens after the diet treatment period ends? Is it a realistic way to live a lifelong shake diet? Can your doctor prescribe anabolic medications that are good for your diet for life?

Losing weight should be done with a reasonable plan as long as it has to be done in the long run. To lose weight and maintain it in the long run, lifestyle changes are essential. Diet books, diet strategies, popular diets, shakes, and health supplements that don't emphasize anything other than a lifestyle change are nothing more than details of making money. Don't get caught up in these details. In this blog, I will tell you 10 secrets of weight loss that have proven to be effective.

1. Find out if you have a disease 

Before starting a diet, talk to your doctor first. Discuss your weight loss plan with your doctor and ask what exercises you may want to do. Also, be tested for what kind of disease you have. It's important to find out whether you have diabetes or thyroid disease with a simple blood test, and whether you are in good health to start losing weight through a few baseline tests, or whether you have a medical condition that makes you gain weight. Also, show your doctor what medications you are taking. Some medications, such as antiepileptic seizures, antipsychotics, and lithium or steroids, gain weight just by taking them.

2. Find out how overweight 

Before you start losing weight, it's important to first find out if you're actually overweight or if you're overweight. Some doctors use the Body Mass Index (BMI) formola to determine an individual's healthy weight. 
Formola BMI = weight (kg) divided by square of height (m) If the body mass index (BMI) is between 25 and 29, it is called “overweight”, if it is above 30, “obesity”, and if it is above 40, it is called “pathological obesity”. The formula lacks muscle weight considerations. For example, looking at the Body Mass Index (BMI), bodybuilders are classified as “morbid obesity”. But bodybuilders, of course, are far from obese. Therefore, although the Body Mass Index (BMI) is important, those with large muscle mass do not need to take the Body Mass Index (BMI) seriously. There are many sites on the Internet that calculate body mass index (BMI), so you can easily find your own body mass index (BMI) through the Internet.

Another way to measure your weight (and monitor your weight loss) is to measure your waist. Look at how your clothes fit rather than standing on the scale. For women, the waist circumference is 35 inches or more, and for men, 40 inches or more increases the risk of obesity-related medical conditions.

 3. Set Short-term and Long-term goals separtly

So how much weight do you need? Talk to your doctor about your ideal weight, but don't forget to set your initial and intermediate weight loss goals. Short-term loss targets must be set realistically. Short-term rapid weight loss can only cause unnecessary frustration.

Studies have shown that for obese or overweight people, losing 5% of their weight will improve their health. This 5% is a milestone for many people. Aim to lose 1-2 pounds a week, usually. Slow but continuous weight loss is desirable. If you want to lose weight faster than this speed, it's easy to get fat again.

4. Practice small things first 

First Make a long-term weight loss plan and start with small changes. If you set reasonable goals and achieve them gradually, you are likely to succeed in the long run. For example, if you like soft drinks or juices, try quitting these drinks for the first 1-2 weeks. If you succeed in this, try converting foods with high starch content to whole grains. After a week like this, start walking for about 5 minutes once every two days.

You can change your lifestyle habits one by one like this. If you change too many things at once, you are likely to give up everything. Make a list of areas that need small changes. And practice one by one. Slow, but consistent practice will surely lead to success.


5. Reduce the amount of food 

Even if you diet only with fruits and vegetables, you will gain weight if you eat too much. Therefore, it is important to reduce the amount of food. Eat half of your meals as vegetables, and 1/4 as pure lean meat (skinless turkey, fish, fish). Do not consume more than a quarter of your grain or starch. The easiest way to reduce your food intake is to reduce the size of your rice bowl. Also, reduce your eating speed so your brain can enjoy and enjoy eating for a long time. This will also increase your feeling of satiety.

6. Reduce your carbohydrate intake 

For decades people have thought that obesity, which is common among Americans, is due to the high-fat diet, but it turns out that this is actually due to the high-carb diet. Americans have increased their incidence of diabetes because of a strict decrease in fat intake and a generous increase in carbohydrate intake. The main culprit for increasing carbohydrate intake may be in the form of liquids such as soft drinks, juices, or alcohol. You should not eat these drinks because they are full of unnecessary calories. Another major culprit is overeating, such as bread, rice, tortillas, beans, potatoes, and pasta.

Reduce your carbohydrate intake so that it does not exceed 1/4 of your total intake. Avoid white starch and increase your intake of whole grains or complex carbohydrates. Eat brown rice instead of white rice. At first, you may feel that there is no taste, but you will get used to it soon. The popular ketogenic diet these days is very low in carbohydrate intake (less than 60 grams per day), which helps with weight loss. However, can this extreme low carb diet last for a long time? Most people don't. If you're considering a low-carb diet, it's very important to eat healthy protein and fat. It's good to lose weight, but you shouldn't have tooth decay or heart disease.

7. Eat healthy fats and protein

Eat heart-healthy fats and proteins like peanuts, nuts and seeds, and avocados and beans. Use olive oil or cooking sprays instead of high fat oil or butter. It is better to avoid fried food. Change the milk to 1%, if possible, skim milk. Eat less red meat, and peeled chicken or turkey or fish. Always be careful when dressing salads. It is always a good idea to check the food ingredient list. Salad dressing is high in fat and contains a lot of carbohydrates. Instead of salad dressing, sprinkle with one lemon juice or vinegar.

8. Eat dietary fiber

Dietary fiber makes a small amount of food look high and makes you feel full. Studies have shown that people who eat a diet high in dietary fiber have a lower risk of getting obesity or diabetes. Adults should consume 25-35 grams of dietary fiber per day. However, most people do not get enough fiber. Aim to eat at least five servings of vegetables and fruits a day. Eat whole grains (100% whole grain rye bread, brown rice, etc.) instead of foods made from refined grains (such as white bread or white rice). If you don't get enough fiber through your diet, consider taking dietary fiber supplements. However, try to gradually increase your dietary fiber intake. If you increase too much at once, it can also put pressure on your gastrointestinal digestive system.

9. Increase your physical activity 

When it comes to losing weight, it's exercise that you don't miss. The arithmetic way to lose weight is that you need fewer calories than you consume. There is no other secret. Therefore, simply losing weight does not make a successful weight loss. Of course, exercise alone does not mean successful weight loss. Of course, losing weight by diet alone is more effective than losing weight by exercise alone, but the best strategy is to combine both. And developing exercise habits is a great strategy for maintaining weight in the long run and improving heart health.

In other words, why don't you move away from the sedentary lifestyle of sitting and living (whether it's a physical exercise or a diet) and take a small step? Start by walking lightly (even without pause) for 5 minutes a day. When you get used to it, increase it to 10 minutes, then 15 minutes, and 30 minutes a day in this way to make non-stop cardio training a habit. However, don't forget that when training “strengthening your heart,” you must make sure your heart is beating fast and your body is sweating. And ultimately, it is ideal to combine cardio training and resistance exercises.

10. Give appropriate rewards to your hard work

It is also important to reward yourself if you have been on a diet and exercise. Don't overeat once a week and give yourself the right reward. If you don't eat your favorite food completely, you may be completely unsuccessful in losing weight. If you've been sticking to your diet, exercise, and everything, sometimes be good to yourself. You deserve it.


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