How to lose weight

weight loss

HOW TO LOSE WEIGHT


You can find tons of articles on weight loss but a major percentage of those articles are based on pseudo-science and can cause some serious health issues. In this article, we are going to throw light on some scientifically proven methods and ways to reduce weight. We will talk about getting rid of belly fat, a ketogenic diet, and weight loss supplements.



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Getting rid of belly fat

All of us are aware that getting rid of belly fat is one the most common aim of people who want to lose weight. It is well-known that losing belly fat is not a piece of cake rather it requires constant dedication, effort, and time. Here we will talk about some tricks by following which, you could become a better version of yourself.



1. Limit your carbs intake:

You should follow the most effective way to lose weight and you can do that by avoiding carbohydrates if you want to get rid of belly fat instantly. The excessive carbohydrates we take are stored in the body as fats and they are the reason behind the increment in our weight.

Now, here the point to be taken as serious is that we are talking about taking carbohydrates in immoderate amounts. Appropriate consumption of carbohydrates is essential for our body to be able to work efficiently. It should be our prime duty to feed our body what it needs.

2. Exercise:

Most health enthusiasts already know that without exercise it is near to impossible to lose weight especially belly weight. Losing weight requires regular and intense exercise to be done. One thing which is important for you to know is that doing only abdominal exercises is not something you need in this regard. You must move your whole body even if you want to lose weight in one specific part of the body. Some exercises which have been proved to cause a considerable change in abdominal weight are:

Cycling

Crunches

Jogging

Swimming

Mountain climbers

3. Calculate your calories:

This is another area where you would have to strive a little bit to make your weight loss journey successful. If we look at a broader image, calories are the main cause of weight gain and by limiting your calories, you can lose weight instantly. If you want to know what is an ideal number of calories you could afford to take while on a weight loss journey, then you can multiply your weight in kilograms by 18 but you would also have to exercise at least five days a week if you want to take that many calories.

The same point applies here too that we are not recommending you to completely limit your calories. They are very helpful and play a vital role in our performance throughout the day.

4. Avoid sugar and saturated fats:

This point is related to the previous to some extent. By limiting the amount of sugar you take, your calories are automatically reduced. This is because sugar contains loads of calories. For example, one tablespoon of sugar has 60 calories in it. An easy-peasy trick for you to limit sugars is to avoid artificially sweetened drinks.

The same goes for saturated fats as they also contain a large number of calories. Fats even have more calories as compared to sugars but you do not have to worry much about it because we got you saved. If you want to lose weight and you find it impossible to avoid fats, then you should consider purchasing cooking oil containing saturated fats in minor quantities.

5. Take fiber-rich food:

At this point, we will discuss that how fiber-rich foods can help you lose weight. Fiber lessens your appetite and in this way, it becomes easy for us to avoid other foods containing a high number of calories. Some great sources of fiber you can opt for are:

Avocados

Beans

Pulses

Apples

Berries

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Ketogenic diet

In general, the ketogenic diet is the practice of focusing on taking few carbohydrates and more fats. In a ketogenic diet, the carbohydrate intake is exchanged with fats. When you do not take carbohydrates that provide energy then our body continues to burn our fat and in this way, weight loss happens. The ketogenic diet is very advantageous in weight loss and is often practiced by health-conscious people. It is often recommended by nutritionists as it has tons of health benefits.

Types of the ketogenic diet:

Some of the most commonly known types of the ketogenic diet are the following:

Standard ketogenic diet

Cyclical ketogenic diet

Targeted ketogenic diet

Benefits of the ketogenic diet:

Reduces weight

Declines the risk of cancer

Improves cardiovascular health

May help in getting rid of acne

Reduces blood sugar level

Weight loss supplements

You can find various types of supplements and surprisingly, some of those actually work very effectively in losing weight but you should keep this fact in mind that these supplements have mixed reviews. Sometimes they work well and in some cases, they could also be dangerous to your health. So, before considering any supplements for weight loss, you should definitely consult your doctor or nutritionist because supplements can even lead to serious health conditions. These supplements work in different ways such as some supplements increase the fat burning process and on the other hand, some decrease your appetite. Following are the different supplements which can help you reduce weight considerably.

Caffeine

Chitosan

Green tea

Soluble fiber

Protein supplements


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Conclusion

Weight loss can be a long, hard, and stressful journey and one of the most important things to remember is that the key to your success in weight loss is persistence. Since it is a long and time taking process, most of the desirers quit in the middle. There is a famous saying that “A river cuts through rock, not because of its power, but because of its persistence”. An ideal strategy to lose weight would be to exercise regularly and take a balanced diet. In this way, everyone can reduce their weight without using artificial and harmful methods.

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