If you want to loose weight safely , then weight should be lost 1 to 2 pounds per week.
what are the simple steps to reduce weight ?
1] Reduce your appetite
1] Improve metabolic health
what are the importance of whole grain
Cut of sugars , starches and carbohydrates. Replace it with whole grains .
with this , your hunger level will go down . low carbohydrates diet is beneficial for loosing weight in older population .
low carb diet can reduce appetite .
what should be included in our diet ?
each meal should include protein ,fat, vegetables and a portion of carbohydrates such as whole grains .
protein is recommended to keep you healthy while loosing weight .
healthy protein sources are : meat, fish and sea food , eggs and plant based proteins such as beans etc…
don’t hesitate to load up you plate with leafy green vegetables , they are full of nutrients .
Vegetables means low carb and low calories eating .
Include fat in your diet . fat is required for your body . Olive oil is the best choice for fats . Coconut oil also be used .
why is Exercise important?
Of course exercise is most beneficial to reduce weight . If your work includes sitting in the chair all day long , you need to move your body a bit after every 30 minutes . No matter, even a few steps are being taken.
you have to make a habit to walk daily . Start your walking routine from 1 to 10 minutes and gradually increase your walk time.
If possible , try going to the gym 3 to 4 times a week.
what are the few tips for weight loss ?
1) You have to take high protein breakfast
2) Avoid sweetened drinks and juices
3) you have to drink water before every meal .
4) you have to choose healthy weightless healthy foods
5) Drink Coffee and green tea . Caffeine can boost metabolism .
6) Eat slowly . you will enjoy your food and it will help to reduce weight . it will boost your weight reducing harmonies
7) sleep is very important. less sleep is the biggest risk factor for your weight gain .
