Health Desk- Nowadays obesity has become a common problem and people make a lot of efforts to reduce it. But even after trying a lot, you are not able to succeed, then you should take special care of food. Is it that what you eat is responsible for your obesity and you are not aware? Do you not understand what to eat and what not to lose weight? So don’t worry because in this article today we are going to tell you what kind of diet you can reduce your weight. Most of the people find it difficult to control their diet because the food is high in carbohydrates and sugar and we consume a lot of potatoes, rice and sweets.
Many people also like snacks very much and we cannot live even a day without eating Namkeen and Bhujia. Because of hospitality and affection, we force our friends and family to eat more. Apart from all this, we do not compulsorily exercise every day. It is no wonder that most of us struggle with the problem of obesity.
Only the foods found in your kitchen are good for your diet plan, by consuming which you can reduce the weight easily.
So let’s know what to eat and what not to reduce obesity and weight ?
What to eat to reduce obesity and weight?
Adopt good food habits to reduce obesity-
Instead of only three big meals a day, eat three normal meals in a day in small quantities and some light snacks at short intervals. By eating at regular intervals, you will be able to control acidity and heaviness in the stomach and you will not feel hungry too soon. Instead of the habit of junk food, you should opt for a healthy breakfast.
Experts say that you should have dinner by 8:00 pm because metabolism slows down at night, so eating at 9-10 pm can increase your weight.
There are no calories in water, as well as drinking water does not cause hunger too quickly. Therefore, if you are thinking of losing weight, then definitely drink 6 to 8 glasses of water daily.
Every person needs at least 15 grams of fiber per day because fiber helps in digestion and heart health, so eat more fiber-rich foods. For this, you can consume oats, lentils, linseed seeds, apples and broccoli.
Vitamin rich diet should be eaten to reduce obesity-
Vitamin A, Vitamin B, Vitamin B12, Vitamin B6, Calcium and Iron are very essential for our body as it helps in metabolism, nerve and muscle function as well as bone maintenance and cell production. Minerals are mainly present in vegetables, meat and fish, nuts, oilseeds, fruits and green leafy vegetables. Experts say that every person should consume 100 grams of green vegetables and 100 grams of fruits daily.
Eat good fat rich diet to reduce obesity-
Fat is also essential for the body as it helps in synthesizing hormones as well as storing vitamins and providing energy. Experts say that one-fifth or 20% of your diet should be healthy fats. Which should include polyunsaturated, monocyte and omega-3 fatty acids. A combination of all three should be used for different meals. Such as olive oil, rice oil, mustard oil, soybean oil, sunflower and groundnut oil. Along with this, butter and ghee should also be consumed in limited quantity. Avoid trans fat which is found in fried snacks.
Eat protein rich diet for weight loss-
Most people fail to meet their daily protein requirement. The body needs protein to build and maintain tissues, muscles, soft bones and skin, as well as to circulate blood. A protein-rich diet can also help you lose weight as it helps build muscle which burns more calories than fat. You should get about 30% of your diet in the form of lentils, paneer, gram, milk, green vegetables, eggs, white meat or sprouts.
To lose weight, take less carbohydrate in the diet-
Carbohydrates are the main energy source for our body and half of our daily caloric requirements should come from carbohydrates. However, it is necessary to consume the right type of carbohydrates. Simple carbohydrates like bread, biscuits, white rice and wheat flour contain a lot of sugar. It can be harmful for us. Instead, choose complex carbs that contain nutrients as well as high amounts of fiber. Fibre-rich complex carbohydrates get digested at a slower rate so you don’t feel hungry for longer. So it is a good option for reducing weight. For this, you can consume brown rice, millet, ragi and oats.
Do these things to lose weight-
No one food item can provide all the calories and nutrients your body needs to stay healthy. This is the reason why it is advised to have a balanced diet containing carbohydrates, proteins and fats along with micronutrients like vitamins and minerals. The best diet for weight loss is a combination of the five major food groups. For example, fruits and vegetables, grains and pulses, meat and dairy products, fats and oils, it is necessary to know about the division of food groups, the quantity to be eaten and the time at which they should be eaten.
Importance of calories to lose weight-
The loss or gain of weight depends on your calorie intake and calorie burn. When you consume fewer calories than you burn, you lose weight. On the contrary, when you consume more calories than you burn, then it starts increasing your weight. So if you want to reduce your weight, then consume less calories and burn your calories according to the need. It is not easy for you to determine how many calories your body requires because four samosas have 600 calories, two slices of pizza have 500 calories and two gulab jamuns have 385 calories, which is about 1500 calories per day. may be inside. But these foods can cause high cholesterol and blood sugar problems. To lose weight in a healthy way, you must also ensure that you eat a balanced diet. So include all the food groups in the diet and get all the nutrients required for good health.
What should not be eaten to reduce obesity and weight?
Despite doing a lot of exercises to lose weight in the gym, you are not happy with the results? It is possible that you are exercising or working out well but making some mistakes regarding your diet. Today we are going to give you information about some such common mistakes that people often make in the race to lose weight. Because of which you have to be disappointed later.
Let us know about those mistakes-
Dieting is not necessary to lose weight-
To lose weight, most people do dieting and forget to eat healthy food. Usually our diet should not be different from what we are eating. It may be convenient to choose some proteins and food, but even after consuming them, you are not satisfied. To lose weight, quick weight loss people start eating processed foods which cannot replace healthy eating.
Not drinking enough water-
When you are trying to lose weight, water can also prove to be very helpful for you. We are not able to take enough carbohydrates due to wrong lifestyle habits. Due to which our body is badly affected. We fail to classify the difference between thirst and hunger and this leads us to snacking which is unnecessary.
Even if we choose the healthiest place to eat. But by going out for food, we end up eating more than required. So cook your own food as much as possible and always be mindful of what you are eating.
Not having a healthy breakfast to lose weight-
You must have heard many times that breakfast is the most important meal of the day. But many times do not do breakfast in the morning. Skipping breakfast can make you overeat. Due to which you can eat a lot. That’s why you eat a balanced breakfast which provides you nutrition and energy throughout the day.
Skipping meals to lose weight is not healthy-
It is very important to give energy to your body throughout the day at equal intervals. Along with energy, it also increases the metabolism of the body. Skipping the mid-day meal to save a few extra calories can do more harm than good. Apart from this, skipping any one time meal might help you to reduce some extra calories but it is not wise to do so as skipping one meal makes you break down on the next meal. Due to which you eat more which can work to increase weight.
To lose weight, control the portion of food-
If you have started consuming some nuts instead of your potato chips, then it is also important that you control your food portions. If you eat something healthy, it does not mean that you eat it excessively. These usually healthy swaps are packed with calories that you need to exercise some control over.
Make distance with salad to lose weight-
If you are having salad for lunch it does not mean that you can get away with high calorie and fat empty salad dressing. This salad dressing can literally defeat your whole purpose. Instead of dressing in your salad, you can choose fresh herbs and spices.
Health drinks are not good for weight loss-
Often people think that zero calories is healthy. These low calorie health drinks contain way too many sweeteners, artificial, preservatives, stabilizers and flavorings that we drink for less sugar. They can still have all the side effects somewhere.
There is no good use of olive oil for weight loss-
Olive oil is healthy and also good for health. But this does not mean that you should use olive oil only in whatever you eat. It can be your good health instead of your normal oil. But its use is still under investigation.
Note- After reading the above article, you must have understood what to eat and what not to reduce obesity and weight? Nevertheless, before any experiment, you must take the advice of a qualified dietician once. Thank you.