There are numerous content pieces in newspapers, magazines and the internet around losing weight. Many people have their own methods, drinks and ‘special diets’ that guarantee weight loss in a certain number of days, but do not treat the root cause of obesity. Everyone’s body reacts differently to certain things, and knowing how your body reacts to foods and some activity will help you lose weight in a sustainable & healthy way.
We will talk about 5 different methods that are sustainable and anybody can practice to shred some weight:
1. Intermittent fasting
Fasting is the practice of abstaining from eating food for a time period. Some doctors have termed it as a ‘miraculous practice’ because of its benefits. When we are fasting, the body does not get any glucose from the food, and utilises the stored fat for energy, thus helping us lose weight. There are different methods of fasting you can follow to start with:
16:8 fast : In this type of fasting, you have to eat for 8 hours and fast for the rest 16 hours. You can tweak the number of eating and fasting as per your convenience, but make sure you’re fasting for 12 hours or more to get the benefits.
Alternate day fast (ADF): In ADF, you can fast every alternate day. During your fasting days you only need to eat 25-30% of food the body needs.
5:2 fast: In this type of fast, you need to fast for 2 days of the week. You can have foods that are easy to digest like fruits or tapioca during the fast.
2. Tracking your food
By tracking your food, we do not mean calculating each and every calorie you’re eating. Being aware of your food choices, and implementing those changes in your diet will be more beneficial. Eat foods that are rich in natural fibre, good fats, proteins and unprocessed carbohydrates. These foods keep you full for a long time, and reduce your food cravings.
3. Eating mindfully
Paying attention to what we’re eating, and concentrating on the food helps more than counting the number of calories. Studies have shown that we tend to overeat when we’re watching TV while we’re eating. Eating slowly and chewing the food properly helps the brain to signal that we’re full, thus preventing overeating. Next time, when you sit down to eat, make sure your full attention is towards the food you eat and its taste.
4. Replacing white sugar with natural sweets
Bringing this one change in your diet will help you not only lose weight but be more healthy. White sugar has proven to be more addictive than hard drugs. It increases food cravings by triggering the happy hormones, dopamine and serotonin, quickly. Replacing white sugar with other alternatives such as fruits, dry fruits, sugarcane juice and jaggery helps shred weight.
5. Doing anti-gravity exercises
Anti-gravity exercises like strength training or body-weight exercises help build muscle mass. Muscle cells are larger consumers of glucose in the body, which helps in reducing extra burden on the liver to store glucose. Studies have also shown that these exercises help in improving insulin production & reducing fat production mechanisms.
If you want a personalised regime depending on your body, we at CureDiab run an obesity reversal program where we help people get healthy using our holistic, low-medicine approach. To get started, you can book a consultation with us here.
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