Weight loss strategies for success. -Dr. Tanjima

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Weight loss strategies for success.

Just imagine, you wake up with a really slim, fit, and perfect body. No fat tummy, no thigh fat, no facial fat! You just feel light like a bird! Feeling great to imagine! Right? The fat-less body is just not a dream to look good. It also gives you longevity, a healthy life keeps you away from different diseases. For losing overweight you need to follow weight loss strategies of success.

Overweight or obesity is one of the biggest problems in today’s world. For that losing weight is one of the most common goals that everyone wants to achieve. Everyone dreams of a slim, fit, fat-less body. And people want to be slim within a very short time with less effort.

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We actually try to find out short cut also. Not only for weight loss but also we try it for everything. For the purposes of losing weight, we take the help of different crash diets and very hardcore exercises. We think, once we achieve our targeted weight, we can maintain it even without the crash diet. Some also think to continue that painful diet for the rest of life.

But the fact is weight loss should not seem to you like a punishment. It always should be at a maintenance level that you can maintain for the rest of your life happily and easily.

Mainly there are two factors that help you to reduce weight- maintaining a healthy diet and exercises that also cheer you up.

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For diet, you should keep some points and weight-loss strategies of success- in your mind.

  1. Firstly, you should cut carbohydrates from your diet. Carbohydrates are converted to glucose more easily, which is a prime source of energy. In carbs scarcity, our body metabolizes stored fat and proteins and converts them to glucose and energy. So, you see, you allow your body to work more and also get rid of extra fat. Eventually, that helps you to lose your weight.
  1. Secondly, you should add protein to your diet. Proteins are pulses, beans, fish, meat (not red meat like beef). They make you feel fuller and reduce your food cravings. This will also boost your metabolism. Metabolism is a process that breaks food particles and makes energy available for the body. You can say, metabolism is one kind of physical exercise of your each and every cell. Generally, the rate of metabolism is reduced after the evening. So, you should have your dinner early and, in the morning, you should have early and wholesome breakfast to initiate this physical exercise of your cells.

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You also have to avoid processed food. They contain added fat sugar and calories. Rather you stock healthy food and snacks like fruits, nuts, and yogurt to replace them.

Drinking-Water

Drinking water before meals is also a good practice. It gives you fullness and reduces your intake of food because your stomach is already filled up with water. This practice also increased the number of burnt calories by 24-30%.

Avoid carbohydrates and Sweetened beverages

Sweetened beverages are an easy source of energy. They reduce your metabolism rate and you become easily obese. Added sugar and refined carbohydrates also cause weight gain in the same process. On the other hand, green tea and coffee (especially black coffee) is always weight loss friendly. They boost your metabolism. It also gives you a feeling of fullness and reduces hunger.

Eat lots of vegetables’

Vegetables and fruits contain lots of nutrients, water, and fibers. At the same time, they are very healthy, increases bowel mass, improves constipation, and helps to lose weight. Some low-carb vegetables are broccoli, cauliflower, spinach, cabbage, cucumber, tomatoes, green leafy vegetables.

Eat a lot but follow a routine

Mindful eating is very necessary to achieve this goal. Now you may think what is mindful eating. It is nothing but awareness of what you are eating.  Eating every item remembering it’s nutritional values, it helps you to get rid of binge eating. Never be busy with any other work when you are eating.

Diet plan and tips

Now there are some unusual but very effective tips to maintain your proper diet. You can call them psychological magic tricks. Firstly, take pictures of your every meal and make a diet album for being aware of your maintained diet. Then you should always eat slowly, Chew every bite properly. You may also have a small plate and take all the items you will have on a single time on your plate. Brush your teeth after your early dinner and don’t take anything except water after that. Last but not least, weigh yourself every day. It’s okay to lose 0.45 to 0.9kg in a week.

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An approximate diet chart can be followed

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Breakfast
  • Egg (Boiled/fried/scrambled/or as you like it)
  • Mixed Vegetable
  • Fruits
  • Green tea/ coffee
Lunch
  • One-piece fish/ meat
  • Mixed vegetables
  • Salad
  • One cup pulse soap
  • A little amount of rice or bread
Snack
  • Nuts/fruits
  • Coffee
  • Sometimes you may have chotpoti, fried items or spicy puffed rice, on that day reduce your dinner
Dinner
  • One-piece fish or meat
  • Mixed vegetable/ salad

* Try to use olive oil or coconut oil to cook

* Have some warm water with lemon juice at morning with an empty stomach

Physical exercise

Now, it’s time for the work for which we feel really lazy- Exercise. There are many forms of exercise. Like walking, jogging, cardio, push-ups, planks, squats, lunges, reverse crunches, skipping, swimming, dancing, aerobics, yoga, etc. There are many variations. But the problem is you will get bored and won’t continue.

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Make daily routine

You can make a weekly menu with your own recipes! What’s that? Let me give you an example. On Saturday, you can do cardio workouts. On Sunday, jogging, push-ups, and squats; Then for Monday, you may choose yoga and aerobics. Keep swimming for Tuesday. Planks, lunges, and skipping keep for Wednesday. You may do dancing for Thursday. On Friday, you will need rest. Just go for a chilled relaxed walk and you don’t need to sweat. This way you can fight against laziness and boredom. Exercise will be interesting for you.

Maintain exercise timing

Don’t forget to warm-up before you start. Any kind of exercise for 30 minutes per day will be enough; you may also take the help of YouTube videos for your targeted exercise.

Ending notes on weight loss strategies of success

However, this journey is not to achieve a goal only. Try to make all these diets and exercises your own healthy lifestyle. Do practice it. With achieving your goals, you will feel good and be successful for sure.  And yes, you can, of course, make it possible. Good luck!

writer: Dr. Tanjima Kulsum Pima

Aspire Cot

I am just a grave of thoughts. I know only one thing that I know nothing. people with nothing to declare carry the most but be sure I am exceptional.

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3 Responses

  1. ayman samiya says:

    So much helpful article.
    Thanks.

  2. Maria Jane Ausrin says:

    So much helpful. Thanks doctor.

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