Obesity is not just a physical problem. It also affects our mental health. Various issues arise, such as depression, anxiety, lack of self-confidence, and isolation from others. Therefore, it needs to be controlled while there is still time. Besides, losing weight doesn't necessarily mean it's a huge hassle. You don't have to spend a lot of money, go to the gym, or follow a strict diet.
It's possible to lose weight through very simple lifestyle changes. Even 10 to 20 kilograms. You won't need anyone for that. You can decide for yourself how to lose weight. All you need is the desire to lose weight. You just have to follow some simple rules...
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What things should you keep in mind?
Many people don't get the opportunity to exercise due to the pressure of daily work. In that case, changing dietary habits is the only way to lose weight. Don't be afraid and back down here. Changing dietary habits doesn't just mean eating only boiled food and vegetables. It's possible to lose weight by eating regular daily food.
- First, you need to understand what calories, protein, fibre, and fat are. How many of these components are needed in your daily diet. Which ones are responsible for your weight gain, and which ones help in weight control. How many calories or other components are in the foods you eat every day. In this case, you can seek help from a specialist or someone you know if needed.
- One thing is, you must completely stop eating junk food, raw sugar, excess salt, and processed food. Otherwise, losing weight is not possible. Regular white rice or flour contains more carbohydrates. You can replace these with alternatives like brown rice, quinoa, and multigrain flour. This will fill your stomach and provide healthy eating.
- Snacks are important. Under no circumstances should you miss them. Instead of packaged food, you can eat makhana, chickpeas, and nuts lightly fried in oil at home. You can eat boiled eggs and oats. It's better to avoid bread. You can eat chicken salad.
- You can gradually start intermittent fasting. Definitely, according to your body. Gradually increase the fasting time. First 6 hours, then 8 hours, 10 hours, 16 hours. At most 18 hours. However, it's better to consult a doctor before doing intermittent fasting. And if you have diabetes, don't follow this method by mistake. It will be difficult at first; you'll have frequent food cravings. But you'll get used to it over time.
- The most important thing is understanding calorie calculation. We are helpless without calories. But when it's too much, that's when all the trouble starts. So always remember one thing: throughout the day, your calorie intake should always be considerably less than the calories you burn. Only then will you lose weight. It's important to keep adequate protein and fibre in food so that your stomach stays full.
- There's no need to rush. If you can follow these few rules, you'll see that your weight is gradually decreasing. You'll notice the difference yourself within one to one and a half months.
