HOW TO LOSE WEIGHT AND ITS BENIFIT ON HEALTH

 HOW TO LOSE WEIGHT? 

1) Reduce calories intake that means Eat fewer calories than you burn

2) Measure your calorie need and take calories according to it

3) Eat Weight loss friendly foods like

         a) Whole egg

         b)  Leafy vegetables (kale, spinach, collards, swiss chard)

      Leafy vegetables has antioxidant, vitamins, minerals like ca++ which burns fat

         c) Salmon

Salmon is fatty fish but rich in iodine

Iodine increases thyroid function increase in thyroid hormone which results in increase in metabolism so decreases weight

          d) Vegetables

Vegetables like broccoli, cauliflower, cabbage

This are rich in protein, fibers, low energy density which helps to lose weight

          e) Beans and legumes

Black bean, kidney bean, lentils

Has high protein and fibers

          f) Soups

This is low energy density and has lots of water

          g) Avocados

Has Monosaturated fat despite being fatty it is rich in fiber and has lot of water

          h) Nuts

Has balanced amount of protein, fibers, healthy fat this improves metabolic rate so promotes weight loss

          I) Fruits

Fruits contain low energy density, has natural sugar, fibers

Prevent sugar release into blood also  are delicious 

          j) Grapefruit

Grapefruit reduces insulin resistance

Eating grapefruit half hour before meal makes early satiated so person eat few

        k) whole grain

          l) Yoghurt

        m) Green tea 

4) Exercise and set goal

Exercise with diet helps to burn more fat

Exercise like

Running, walking, Aerobic cycling, Swimming, Dancing, Jogging,

Weight lifting, squats, pushup, planks are great way to start

5) Get Support

Finding a community can help motivate you and keep you accountable  on your journey

6) Drinking lots of water

Replacing sugary and alcoholic drink with water helps to increase metabolism so helps to loss weight

                         

HEALTH BENIFITS:

1.Better sleep

2.Decreased stress

3.Gain of confidence. 

4.Improved body energy and image

5.Improved sex life by increasing libido

6.Improved mood and vitality

7.you live socially more active life

8.Improved mobility so decrease joint pain

9.Improved cholesterol level so decreases risk of heart disease

10.Improved blood glucose level and helps to overcome insulin resistance so decreases risk of type 2 Diabetes

11.Improvement in sleep apnea(breathlessness) 

12.Reduces risk of stroke

13.Blood pressure is reduced

14.Back pain is relieved

15.Risk of cancer is decreased

16.Clearer and bright skin

17.Less need of medication

Losing weight improves your lifestyle thus helps you to live healthy life😀

Losing of 5-10% of body weight significantly lowers risk of  heart disease  and diabetes similarly 5% loss also improves metabolism of liver

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