Best Weight Loss Tips to Maintain Fitness

Weight loss in terms of physical fitness refers to reduction of the total body weight.Weight loss can occur in two ways, one without intention because of health issue or the other from continuous efforts to improve perceived overweight. The Weight loss that occurs without reduction in calorific value or performing any exercise is referred as cachexia which is a symptom of bad health condition.Weight loss by regular exercise or diet is called slimming.

Intentional or Planned Weight Loss

Intentional weight loss is the redution of total body weight through continuous efforts to improve health or to look slim. Obese people always worry about how to loose weight? The main treatment for obesity is weight loss and this also helps in preventing type 2 diabetes and reduction of 5-15% weight helps to maintain cardiometabolic health. Weight loss in individuals with overweight can reduce the risk of heart attacks, improves fitness and prevents diabetes. It reduces high blood pressure and body pain due to overweight.

Weight loss can be achieved through a diet with fewer calories and regular exercise. In order to maintain a healthy body weight permanently, changes in lifestyle and diet must be permanent as well. Studies proven that exercise alone do not help in reducing weight, whereas dieting also contributes to long-term weight loss.

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Unintentional or Accidental Weight Loss

Weight loss due to loss of body fats, body fluids or muscle atrophy leads to unintentional weight loss. It is generally considered as a health issue when about 10% of a person’s body mass is lost in six months or 5% in the lass month. Unintentional weight loss can occur due to insufficient nutrients which is generally called malnutrition. Unintentional weight loss is caused because of changes in metabolism, hormonal changes, dietary changes or reduced appetite. Poor nutrition can cause gastrointestinal problems, diarrhea and muscle atrophy.
The condition in which body mass is reducing even after getting adequate nutrients leads to anorexia cachexia syndrome(ACS). The symptoms of ACS are weight loss from muscle, loss of appetite, nausea, weakness and fatigue. Malnutrition affects functions of human body like immune response, wound healing, muscle strength, renal capacity, thermoregulation and menstruation.

Do you know how to loose weight by following simple tips? 

Loosing weight is not easy, to loose weight one has to follow a lifestyle with less calories diet, regular exercise and follow certains weight loss tips. Some of the weight loss tips to be followed are as follows

1. Drink Water (Particularly before meals)
It’s true that drinking water can help in weight loss. Drinking water helps to burn more calories through boosting metabolism by 24-30% over a period of 1-1.5 hours. Studies have shown that drinking about half litre of water 30 minutes before meals helped dieters to eat less calories which helps in reducing 44% more weight compared to others who didn’t drink water.

2. Eat Eggs for Breakfast
Consuming whole eggs have many benefits including weight loss. Eating eggs instead of grain based breakfast helps to eat less calories for the next 36 hours which inturn helps to reduce body fat. Any source of good protein breakfast will aslo helps in weight reduction.

3. Drink Coffee( preferably Black)
Coffee is loaded with antioxidants and have number of health benefits. The caffeine present in coffee boost metabolism by 3-11% and burns fat upto 10-29%. Make sure not to add sugar or other high calorie sweeteners to your coffee which do not have any impact on weight loss.

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4. Drink Green Tea
Green tea is loaded with antioxidants called catechins along with small amount of caffeine. The antioxidants along with caffeine enhances fat burning. Studies have shown that green tea plays a prominent role in reducing weight. In addition to weight loss green tea has several health benefits like reduced risk of cancer, protects brain from aging, prevent type 2 diabetes, improves brain function and prevent cardiovascular disease.

5. Reduce Sugar Consumption
Sugar is the worst ingredient in modern diet. Increased sugar consumption leads to obesity, type 2 diabetes and increased heart diseases. So if you are planning to loose weight avoid or stop consuming sugar.

6. Intermittent Fasting
Intermittent fasting is a popular way in which people cycle between duration of fasting and eating. It is very effective weight loss compared to continuous calorie restriction.

7. Eat Less Refined Carbs
Refined carbohydrates consists of sugar and grains that have deprived of their fibrous, nutritious parts. Studies shown that refined foods reduce blood sugar rapidly leading to hunger and increased food intake. Consumption of refined carbs will result in obesity. Make sure to eat carbs with their natural fiber.

8. Count Calories
Counting calories intake is very useful for weight loss. Studies show that keeping track of what you are eating and planning what to eat will help in weight reduction.

9. Avoid Processed Foods
Eat healthy foods when you feel hungry. Avoid consuming bakery foods and snacks which are high in calories.

10. Do Aerobic Exercise
Doing aerobic exercise regularly is a better way to burn calories. Aerobic exercise also improves physical and mental health. Aerobic exercise is effective for loosing belly fat.

11. Eat More Fiber
Fiber helps in weight reduction. Fiber increses the rate of metabolism which inturn helps to reduce weight.

12. Consume More Vegetables and Fruits
Vegetables and fruits contain less calories and more fiber. It contains more water and nutrients which is goog for health.

13. Good Sleep
Along with nutritious food and exercise it is important to have good sleep for about 5 to 6 hours. Studies show that sleeping less increases the risk of obesity in both adults and children.

14. More Protein Consumption
A high protein diet boost metabolism by 80-100 calories per day. Adding more protein to your diet is the best way to loose weight.

15. Don’t Diet, Eat Healthy
Usually people who diet tend to gain more weight. Instead of diet or fasting, consume balanced nutritious food to become healthier and fitter person.

Best Foods for Weight Loss

If you are worried about how to loose weight, try to consume more fibers or foods that are rich in fiber content. Add the following foods to your grocery list.

1. Peanut Butter: Per serving of peanut butter contains approximately 4 grams of fiber. Peanuts also contains aminoacids that helps blood vessels to relax by providing easy blood flow throughout the body.

2. Chickpeas: Chickpeas are highly rich in dietary fiber, unsaturated fatty acids, vitamin A, C and E, magnesium, potassium and iron. Chikpeas play a prominent role in weight loss and also regulates insulin.

3. Potatoes: Potato is an excellent source of potassium as well as fiber. Air fried potatoes helps to manage bloating.

4. Peas: Approximately 8 grams of protein is present in a cup of peas. Peas also contain bloat-reducing nutrients, potassium, magnesium and iron.

5. Salmon: Salmon is filled with polyunsaturated fatty acids and minerals which is ideal for dinner. Vitamin D present in salmon helps in weight management in overweight individuals.

6. Pumpkin seeds: Pumpkin seeds provide tons of immune-boosting zinc and is a significant source of fiber.It contains about 7 grams of protein per snack-size serving. Pumpkin seeds can be used instead of nuts.

7. Oats: Prebiotics present in oats feed the useful bacteria in your body. Oats is also rich in fiber, half a cup contains 4 grams of fiber.

8. Almonds: Almonds are rich source of protein and increase in almond consumption leads to decrease in LDL cholesterol. Regular consumption of almonds has a positive impact on lowering body weight.

9. Blueberries: Bluberries are in fact high in fiber and also contain antioxidants. The sugar content in blueberries is very less compared to other fruits.

10. Raspberries: Raspberries are small red fruits that are specially high in fiber. It can be easily included in your diet along with oatmeal, yogurt or in the form of smoothie.

11. Olive Oil: Extra virgin olive oil is a plant based oil, it reduces inflammation due to antioxidants and helps in weight loss.

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12. Herbs and Spices: Include herbs like basil, mint, cilantro, chilli peppers in your food which plays a major role in flushing out excess water from the body.

13. Citrus Fruits: Citrus fruits are rich in vitamin C and potassium which helps combat bloating and fight inflammation. Adding citrus juice in your diet helps you to slim down.

14. Lentils: Lentils are protein based foods which keeps you full for long time. The fiber and starch in lentils makes you consume less calories between meals.

15. Eggs: Eggs are low calorie food and rich in nutrients. Eggs may aid weight loss over time. An hard boiled egg along with salad for lunch keeps you full until dinner.

16. Quinoa: Quinoa is a whole grain which is high in fiber. It contains all essential amino acids and doesn’t disrupt blood sugar level due to low glycemic acid present in it. One has to add quinoa in diet for weight management.

There are number of techniques which helps to loose weight. The above mentioned tips are entierly dietary which involves more proteins and cutting off added sugars. Following the above mentioned tips, you’ll be on the way to achieve your weight loss goal.