Losing weight is not easy as it sounds and Lockdown has only made things worse. If you are one of those who have gained weight and are unable to fit into your pre-loved old clothes, then it is high time you take charge of your health before it is too late.

Increased weight can not only make you prone to diseases like heart diseases, diabetes, etc. but also lower your self-confidence! Are you tired of starving for long durations, eating less, and are done with doing those yoyo dieting trends??

Then stop abusing your body and your mind by doing wrong practices. All you need is to focus a little more on your body. Start eating in a balanced way, do daily workouts and you will start seeing changes in your body.

We have asked a certified dietitian, Miss Richa, to give tips on how to lose weight fast at home. This will not just help you shed those extra kilos but also make you feel healthy inside and out.

Bonus at the end! Don’t Miss it!

10 Tips on How To Lose Weight Fast

1. A Balanced Diet to Lose Weight Fast

You cannot reduce weight by eating unhealthy meals. So here are some quick tips to manage a balanced diet.

• Replace simple carbs with complex carbs; for example- replace white rice with brown rice and wheat roti with multigrain roti etc.
• Fats are a very essential part of a healthy diet, try to include good fats in your diet. For example- white butter, olive oil, ghee, cold-pressed oil, Nuts & seeds, etc.
• Include micro and macronutrients in your diet. Consume seasonal fruits and vegetables.

2. Do not skip meals to Lose Weight Fast

If you think that if you eat less or skip meals then only you will lose more weight, then you are wrong.

If you skip meals then you will binge on the next meal. So do not skip your meals. All 3 major meals and 3 minor meals are very important to manage insulin levels in the body. Insulin helps in regulating blood sugar levels. Low blood sugar levels in the body can make a person feel irritable, tired, and confused. During this time, the body begins to produce more cortisols-stress hormones in the body making us feel stressed, angry, and hungry!

Another reason why you should not skip meals is that it can slow down metabolism which can cause weight gain thereby making it difficult to lose weight.

3. Avoid Junk food to Lose Weight Fast

Junk food has no nutritional value and does more harm than good. Eliminating junk food can significantly reduce the amount of calories you consume each day.

French fries and potato chips have been linked to weight gain. Study has found that potato chips may contribute to more weight gain than any other foods.

Instead have whole foods like boiled potatoes to satisfy your cravings.

Junk foods have addictive qualities and have sugar and fat as the primary constituents.

Learn more about food cravings and deficiencies here!

4. Increase protein intake to Lose Weight Fast

Protein is the most important nutrient for weight loss and a healthier body. It helps in improving metabolism and decreases appetite.

Protein helps in making you feel full for longer. So you will not overeat or crave food. Proteins improve metabolism and help in weight loss. You need 1 gram of protein per kg body weight every day. ( If your weight is 80 kilograms then add 80 grams of protein in diet per day)

It’s good if you start your day with proteins. Include protein in your breakfast. For example, you can include Eggs, sprouts, lentils, paneer, etc.

5. Consume fresh fruits & vegetables to Lose Weight Fast

Fruits and vegetables are loaded with nutrients & antioxidants. Also fresh fruits and veggies have more water and fiber in it, which adds volume to your food. So you can eat the same amount but with less calories.

Some tips to consume more vegetable in diet:

• Take 1 bowl of salad with your meals
• Make stuffed vegetable Rotis or add it to rice.
• Make fruit or vegetable raita etc.

6. Limit Sugar & Salt Intake to Lose Weight Fast

Trust me, this is literally the fastest way to lose weight.  90% of everything that you eat contains sugar & salt which increases your sugar intake and you will keep gaining weight. Also if your salt consumption is high then it’s little difficult for you to reduce weight. Because salt create water retention and you feel heaviness & puffiness in body all the time.

It’s advised to take salt less than a teaspoon per day and sugar 6 teaspoons a day. Try to limit your sugar and salt consumption to hasten weight loss.

7. Increase water intake to Lose Weight Fast

Water is naturally calorie-free so you can consume as much as you want. Make the habit of drinking water whenever you are thirsty or hungry. It will help you curb your hunger pangs and you will consume less.

Water also helps in flushing out toxins from body. It has so many health benefits.

• Drink 3-4 liters of water every day
• Carry your water bottle if you go out.

8. Drink Green tea to Lose Weight

Green Tea is one of the best health drinks. This healthy beverage is loaded with antioxidants called catechin which can help boost metabolism and aid weight loss.

Drinking 3-4 cups of green tea will help in weight loss. Drink green tea after breakfast and lunch as it will increase the metabolism process.

Green tea extract has been linked to fat burning during exercise.

9. 45 minutes Daily Exercise to Lose Weight Fast

Early morning exercise boosts your metabolism by warming up your digestive system, helping nutrients move and metabolize carbs and fats quickly. If you want to reduce that extra flab then cardio is very helpful.

Make your 45 min workout routine that you can easily do as given below:

• Cycling, swimming, running, skipping rope, brisk walking, spot jogging at home.
• You can also heat up your calorie-burning process by adding some intense flour workouts like- Burpees, Push-ups, sit-ups, planks, squats and weight training, etc.

10.  9 Hours of Sound Sleep in Night to Lose Weight Fast

A rested body functions better and you will be surprised to know how many calories you burn while sleeping. You’re probably thinking that the answer is “not many” but your body is at work using energy even when you’re at rest. Its recommended to take 8-9 hours sound sleep in night.

As you know stress is also a reason for weight gain. Most people binge eat or smoke when they’re stressed and that does not do good to your body. So take 9 hours good sound sleep to manage stress and weight.

If you find difficulty in sleeping then try these tips to improve sleep quality-

• Drink chamomile tea- it will calm your mind and improve your sleep
• Wash your feet with cold water- it reduces the stress from your body and relaxes your mind.
• Massage your head with Luke warm oil, it improves the blood circulation in the brain and you will sleep easily.
• Avoid the use of screens (TV, laptops & mobile) in bed.

Healthy Grocery list to Buy on Budget

1. Organic Brown Rice
2. Almond Butter
3. Rolled Oats
4. Green Tea
5. Nuts and Seeds
6. Millets
7. Olive Oil

Sample Diet Plan for Weight Loss

Timings	Diet Plan
On Rising	1 Glass Luke Warm Water with 1 tbsp Apple Cider Vinegar ( 3-4 Soaked Almond )
Breakfast	1 bowl Boiled  Moong Sprouts or 1 bowl oatmeal with fruits or 1 Besan Chilla with green chutney
Mid-Morning	1 Glass Lemon Water with Chia Seeds
Lunch	2 Sorghum(Millet)(Jowar) Roti with any Cooked Vegetable(No Potato) or 2-3 idli with 1 bowl Sambhar+1 bowl Cucumber & carrot salad
Evening Snacks	1 Cup Green Tea 1 Handful roasted Makhana or Roasted Chana
Dinner	1 Bowl Grilled Vegetables with Grilled Paneer/Tofu(150gms) with Soup (OR) 1 Plate Vegetable Khichdi with Soup
Post Dinner	1 Cup Chamomile Tea

If you are looking for the recipe of Khichadi, checkout Ayurveda Khichdi cleanse.

Takeaway

• Include all food groups in your plate in proper portion size.
• Do not skip any meal, all 3 major & minor meals are essential for weight loss.
• Avoid eating junk food & processed food; these are just additional calories without any nutritional value.
• Consume 1 gram protein per kg body weight per day.
• Limit your sugar & salt intake to avoid a spike in insulin levels and water retention in the body.
• Green tea has many beneficial qualities. Consume 3-4 cups a day.
• Consume 3-4 liters of water every day, to crab your hunger pangs.
• Maintain a 45 minutes daily workout routine with a combination workout.
• Sleep is very much an underrated thing. Take 9 hours of good night’s sleep for weight reduction.

Follow me on Instagram and Pinterest to be updated on Top Health and Beauty!

-Top5listicle