• Geetika Bajaj

How To Lose Weight Naturally At Home

Many people are unaware about how to shed weight in a healthy and natural way. According to a study from 2020, most people looking for weight loss tips come across inaccurate or misleading material.

Diets and exercise regimes that are considered "fads" can be harmful because they prohibit people from reaching their nutritional requirements.

The Ministry of Health and Family Welfare, Government of India says that the

safest amount of weight to shed per week, is between 0.5 to 1 kilogram.

Those who lose a lot of weight in a week or who follow fad diets or programmes are considerably more likely to gain it back.

There are a number of research-backed strategies for safely achieving a healthy weight at home.

These are some of the methods :

Eat Iron And Protein Rich Food

Iron is an essential component of haemoglobin, the oxygen carrying pigment in the blood. Iron is normally obtained through the food in the diet.

Iron deficiency can make you sluggish and slow your metabolism by inhibiting oxygen flow to your muscles and tissues. Low levels of iron also reduce your physical endurance and athletic performance.Iron can be found in Red meat, Liver, Raisins, Spinach, Broccoli and Egg yolks.

Eating Iron rich foods along with a source of vitamin c can improve absorption in body. Include the below combinations in your diet :

  • BOILED EGGS WITH GLASS OF ORANGE JUICE

  • HAM WITH BAKED BEANS

  • TOMATO WITH BREAD

INCLUDE PROTEIN IN YOUR DIET

Protein is an important macronutrient to the human diet, supplying the body's needs for nitrogen and amino acids, the blocks of proteins. The exact amount of dietary protein needed to satisfy these requirements may vary widely depending on age, gender, level of physical activity, and medical condition, as well as RDA.

Protein is the most satiating of all the macronutrients. High protein intakes tend to provide more satiety and less hunger.1GM OF PROTEIN PRODUCES 4KCAL OF ENERGY.

Protein rich foods include beef, lamb, pork, poultry, fish, shellfish, eggs, milk and milk products are sources of complete proteins.


Include Fruits To Lose Weight Quickly

Fruits act as internal cleansers or scrubbers of the body that cleanses each and every cell thereby maintaining a good machinery of cells and body organs .

The colours and flavours present in fruits take care of nourishing body and removing toxins and free radicals from the body. Fruits are extremely nutrient dense foods and are also high in fibre and water, helping the body to stay hydrated and satiated. Eating whole fruit is considered more nutritious than consuming fruit juice .Some fruits that you can include in diet during weight loss

  • GRAPEFRUIT

  • APPLES

  • BERRIES

  • KIWIFRUIT

  • MELONS

  • ORANGES

  • GUAVA

  • BANANA

What Are The Processed Foods To Avoid ?

There are multiple preservatives-LED, raising agents, also hidden sugars. There is high sugar in all processed and packaged foods. High intake of sugar in the body leads to all the chronic diseases which is not good for health. Artificial or Chemical preservatives which are used to delay the contamination of foods are the ones which lead to health problems. These preservatives are artificially produced and are synthetic in nature.

AVOID TRANS FAT

Too much trans fats in your diet increases risk of heart disease and other health problems. Trans fat is a type of dietary fat .Of all the fats, trans fat are worst for your health.

  • BAKED GOODS SUCH AS CAKES, COOKIES AND PIES

  • FROZEN FOODS

  • FRIED FOODS INCLUDING FRENCH FRIES,DOUGHNUTS AND FRIED CHICKEN

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Avoid Foods With Added Sugar

Bad carbohydrates or Refined Carbohydrates include sugars and refined grains that have been stripped of all bran, fiber and nutrients such as white bread, pizza dough, pasta, pasteries, sweet desserts etc. Refined Carbohydrates include mostly sugars and processed grains. They are empty calories and lead to rapid spikes in blood sugar and insulin levels. When the grains are refined, almost all the fiber, vitamins and minerals are removed from them.


Avoid foods with refined carbs

Refined carbs are low in fiber and gets digested quickly by the human body. They are also high on glycemic index, promote short term fullness, which can cause to overeating. Refined carbs cause major swings in blood sugar levels which may promote hunger and cravings, which can cause overeating. Refined carbs may cause inflammation in the body .These carbs increase blood triglycerides, blood sugar levels and can cause insulin resistance. All of these are related to major risk for heart disease and type2 diabetes.


Know When To Drink Water To Lose Weight

One should consume 3-4 litres of water everyday. 85 % of our brain is water, if our body is dehydrated, both mind and body will be stressed. Drinking adequate water helps prevent muscle cramping and lubricates joints in the body. Drinking water hydrates skin cells and plums them up, making skin look younger. Water is nature's own beauty cream. Water also plays a vital role in flushing out toxins from the body.

BENEFITS OF DRINKING WATER ON EMPTY STOMACH

  • Increases alertness levels

  • Fuels the brain

  • Reduces sickness

  • Reinforces healthy weight loss

  • Jumpstarts metabolism

  • Flushes out toxins from the body

  • Improves complexion and skin radiance

  • Promotes healthy hair growth

  • Improves bowel

SLEEP CYCLE

Not only quantity of sleep but quality of sleep also matters. It is important that we should take atleast 8 hours of sleep. Maintaining a good sleep cycle is also as important as nutrition is. Good quality of sleep does wonders to energy levels and also boost metabolism. Body repairs, rejuvenates and revives when we go to bed at night because most of the hormones are synthesized in the body from 10 pm to 1 am in the night but that's only possible when we are in deep sleep. When we do not take proper sleep, CORTISOL HORMONE (stress hormone) increases. Also GHRELIN HORMONE which is a hunger hormone increases which will automatically result in body craving for high fatty foods and junk food.

PHYSICAL ACTIVITY

Human body is made to move .Movement and locomotion is one of the properties of human body. Physical activity be it any kind YOGA,SWIMMING,AEROBICS,DANCE OR MAY BE SIMPLE WALK releases HAPPY HORMONES -Dopamine, Endorphins, Serotonin helps in weight loss. The burning of calories through physical activity ,combined with reducing the number of calories you eat creates a calorie deficit that results in weight loss. Physial activity also helps in increasing weight loss. Exercise can prevent or even reverse the effects of certain diseases.

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STRESS

If our body deals with high stress levels, it will automatically have negative effect on inner health of our body. High stress levels leads to METABOLIC DISORDERS such as cardiovascular diseases, diabetes, hypothyroidism, PCOS which can also lead to low metabolism and low metabolism means difficulty in weight loss. Stress hormone CORTISOL can lead to weight gain. Even if you are not eating foods high in fat and sugar, cortisol hormone slows down metabolism, making it difficult to lose weight. Increaed levels of stress hormone can not only make you crave unhealthy food, but excess nervous energy can often cause you to eat more than you normally would.

KEEP A CHECK ON VITAMIN D LEVELS

We should keep a check on vitamin D levels as the body with low vitamin D experiences difficulty in losing weight. Vitamin D is sometimes called sunshine vitamin because it is produced in your skin in response to sunlight. You can also get vitamin D through certain foods and supplements to ensure adequate levels of vitamin in your body .


AVOID AERATED DRINKS

Carbonated beverages are all fizz or soda based and the fizz is nothing but carbon dioxide gas which should not be consumed, as we all know oxygen is surviving gas and not carbon dioxide. The colour or dye which is present in these ,be it any colour -orange, black or white, are harmful for our body and also high in sugar and sugar is cause of most of metabolic disorders. Try to avoid these high sugary drinks which will not only hinder weight loss but also will negatively effect health .

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DO NOT SKIP MEALS

To eat nutritious and timely meals plays an important role. Whenever one tries to reduce weight, he/she tends to skip or cut meals which is not a good idea. Skipping meals leads to binge eatings. We should try to balance our meals with optimum nutrition and fix our meal timings, which is very important if we are on weight loss journey. If we don't fix our meal timings, our body releases hunger sensing hormones that initiates binge eating and cravings. Also plan your meals in advance so that when you feel hungry ,don't binge on packaged and processed foods.


GEETIKA BAJAJ

(CLINICAL NUTRITIONIST)

(LIFESTYLE MANAGEMENT CONSULTANT)

Skinny Minniez By Geetika Bajaj try to taper the medicines of their clients and reverse medical issues along with reducing their weight with balanced nutrition and want them to live a a disease and medicine free life. Feel free to take her guidance by contacting her at the below link. Instagram - skinny_minniez_by_geetikabajaj