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How to get a slim body?

by Outlook Health
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Being overweight or obese is one of the most common global concerns in present times. Many people have started to take it seriously as they become aware of the impact of the increase in body weight on general health. There are many health risks and adverse effects of being obese or overweight including sleep apnea, diabetes, heart ailments, gall bladder diseases, and this can also cause stroke and other heart ailments. This is why more and more individuals wish for maintaining their optimum body weight. However, the most common question that is asked by such people is how to lose body weight most healthily. [4]

Losing weight is not an easy accomplishment. It might seem challenging but the right practices can make it simpler and possible. Here’s a curated list of 15 scientifically proven ways to quickly shed extra pounds of fat and get a toned body. If one is following them, they can reach closer to their dream body but only if they are consistent about it. [3]

  1. Cut Out the Intake of Processed and Junk Foods:
    Processed foods like ready-to-eat foods, frozen foods, packaged vegetable and fruit juices, ham, salami, etc. are usually high in sugars, salts, trans fats, preservatives, artificial coloring agents, and calories all of which lead to quick weight gain. The same happens with more intake of junk foods like pizza, burgers, potato chips, fries, and many more. Such foods are much more addictive. So, to get a slim body it’s important to cut on snacking on unhealthy junk or eating processed foods.
  2. Add Protein to Each Meal:
    Protein is the top most nutrient that helps in weight loss. Its intake helps improve lean muscle mass. When a high-protein diet is taken, the body starts to burn more calories to digest and metabolize the consumed proteins. Furthermore, a protein-rich meal can make the person feel fuller and reduce his/her appetite. The protein sources include eggs, mushrooms, ground turkey, tofu, beans, milk, soy, skinless chicken breast, beans, and lentils.
  3. Eat Single-Ingredient, Whole Food Items:
    To achieve a healthy loss of body weight, people must base their diet on whole, single-ingredient foods which are naturally very filling and help keep calories within the limit. Moreover, the intake of whole foods provides many essential nutrients to the body to allow its proper functioning.
  4. Drink Adequate Water:
    Some people are misled by dehydration as they confuse thirst with hunger. Instead of quenching their thirst with water, they might eat more often and something unhealthy which eventually results in weight gain. So, the best way to avoid this is to drink plenty of water daily. For an accelerated weight loss process, people can even try on the consumption of warm water with lemon on an empty stomach before breakfast. It’s always best to drink a glass of water before every meal so that overeating is avoided.
  5. Go for Intermittent Fasting: 
    Intermittent fasting is when one eats healthy and fast in cycles. There are two ways to make this happen. One is limiting the intake of calories to 8 hours per day followed by 16 hours of fasting. Another popular approach is the 5:6 method, wherein one consumes as little as 500-600 calories a day twice a week. As per evidence, intermittent fasting can help quickly reduce one’s body weight by 0.8-13%.
  6. Steer Clear of Sugary and Carbonated Drinks: 
    Intake of added refined sugars must be completely avoided. The sugars can lead to inflammation-induced weight gain. By just limiting the intake of sugary beverages like diet soda or cold drinks and sugar-rich foods such as pancakes, chocolates, pastries, waffles, etc., anyone can lose weight within 2 months.
  7. Eat Healthy Fats:
    Switch to eating foods containing more omega-3, 6, and 9 fatty acids. These are essential fats that help increase the energy and metabolic rate of the body which further causes the burning of excessive calories. They also help flush out excess water which is retained in the body and leads to unnecessary weight gain.
  8. Indulge in Daily Physical Activities: 
    The biggest reason people gain weight is insufficient physical activity due to a sedentary lifestyle. However, different physical activities like yoga, swimming, zumba, jogging, cycling, and running ensure the burning of excess calories and can help keep the body weight under control.
  9. Practice Portion Control:
    Use smaller plates to eat small portions of food, hence reducing the calorie intake. The thumb rule is to consider one-fourth of the plate to lean proteins, one-half for vegetables, and the remaining whole grains.
  10. Sleep Well: 
    Good sleeping habits can in the long run help in weight loss. When a person has a disturbed sleep pattern or lack of sleep, they start producing more ghrelin and leptin hormones which increase their cravings for unhealthy foods and contribute to weight gain.
  11. Have a Diet That Expedites the Process of Weight Loss: 
    There is a list of food items that can be helpful in the weight loss journey of the individual. These include fruits and vegetables which are rich in dietary fibers, vitamins, and minerals and less in calories, hence helping reduce hunger, increase satiety, and lower BMI. Grapefruit, kale, chia seeds, whole grains, cucumber, and pineapple are some of them.  
  12. Chew Food Slowly and Thoroughly: 
    Do not rush! Chew multiple times the food before swallowing and taste its every flavor. This will help increase satiety and prevent overeating.
  13. Practice Mindful Eating
    Pay attention to what and how much one is eating in a day. This way brain gets a cue of not feeling hungry right after eating. Enjoy the food without using a mobile phone, laptop, or television for a while.
  14. Avoid Excessive or Frequent Alcohol Consumption: 
    When following any weight loss plan, it’s best to avoid alcohol intake to allow for faster shedding of surplus fat.
  15. Drink Unsweetened Green Tea:  
    Green tea contains a lot of antioxidants called catechins which help detox the body, speed up weight loss, and improve health. [1, 2, 3, 4]

References:

  1. https://possible.in/slim-tips-get-body-always-dreamt.html
  2. https://www.healthline.com/nutrition/30-ways-to-lose-weight-naturally
  3. https://www.stylecraze.com/articles/sure-shot-ways-to-get-a-perfect-slim-body/
  4. https://www.healthifyme.com/blog/how-to-lose-weight-fast/

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