Many people want to lose weight quickly but are stuck between all kinds of conflicting information, from intermittent fasting to drinking lemon juice throughout the day. Instead of following unverified trends, nutritionist arooshi Aggarwal (Indian Dietetic Association) recommends focusing on simple but sustainable lifestyle changes.
Weight gain not only makes you lose confidence but also carries a series of health risks such as cardiovascular disease, diabetes, fatty liver. Weight loss needs to be scientific and suitable for each person, it cannot be forced or done in the way others can, said Ms. Aggarwal.
Here are 10 suggestions she gives to help you lose weight quickly without affecting your health:
Understanding the causes of weight gain
Laziness to exercise, eating too many sweets, not getting enough sleep, taking medication or due to genetics... can all cause weight gain. Identifying the causes helps you choose the right way to reduce.
Don't ignore the warning signs
If you often have shortness of breath, strong snoring, sweating a lot or prolonged fatigue, it may be a sign of excessive weight gain.
Exercise regularly
Running, brisk walking, cycling or jumping rope are simple but effective exercises. According to the US CDC, adults should exercise at least 150 minutes a week to control their weight.
Add muscle-building exercises to your workout schedule
Movements like squats, push-ups, and lunges help build muscle and burn more calories, even while you are resting.
Drink lemon water every morning
A glass of warm lemon water does not make you lose weight immediately, but it helps stimulate digestion and improve immunity, if consumed regularly.
Eat a full and smart breakfast
Instead of skipping meals or eating cakes, choose eggs, boiled vegetables, whole grains to be full and nutritious.
Limit sugary drinks
soft drinks, milk coffee, bottled fruit juices are "underground friends" that make you consume excess calories without getting full. Drink water, herbal tea or pure fruit juice.
Get enough sleep each night
Sleeping less than 6 hours or too much can disrupt hunger control hormones. You should sleep 7-9 hours a night to help your body recover and control your weight.
No expectation of losing weight in a few days
Weight loss is a process. Instead of forcing yourself to lose 5kg in 1 week, persevere with each small step: eat healthier, sleep on time, exercise every day.
Consult experts before major changes
Each person has a different physical condition. If you are planning to make major changes to your diet or exercise routine, see your doctor or nutritionist for accurate advice.
Weight is the result of lifestyle. Rapid but unsustainable weight loss only makes you tired and easily gain weight. Be patient with yourself, Aggarwal advised.
