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A study published in The Lancet highlights obesity rates in India, where 70% of the urban population is overweight. Globally, India ranks third in obesity, behind the US and China. This indicates the need for sustainable solutions.
Effective and maintainable healthy weight loss is possible. Sometimes it is important to drown out the weight loss industry and take the road less travelled. Also, a few months of lifestyle changes can see you accomplishing your goal, as well as acquiring the skills and knowledge needed to keep the weight off for good. Always remember that it is the slow and steady that wins the race.
Eat Healthily
Adding whole grains to your meals and ensuring you don't skip any meals throughout the day is essential. Increasing whole-grain intake supports weight loss and overall health. According to a study published in PubMed Central, increasing whole-grain intake is associated with lower visceral adipose tissue (VAT) in adults. Replacing refined grains with whole grains can reduce belly fat and improve metabolism, contributing to a healthier lifestyle. Also, replace junk food with some delicious snacks that are healthy. It is very important to provide your body with nutrients, vitamins, minerals, protein, and energy so that it works actively and keeps you strong so one does not catch any kind of infection or disease.
Track Your Food Intake
Keep an exhaustive record of what you eat in a food diary. Note portion sizes, meal times, and any emotional triggers. Use nutrition apps to track calories, macronutrients, and micronutrients. These tools offer insights and help you stay accountable.
Be Active
Staying active is key to a healthy lifestyle. When you're sluggish or tired, your body slows down, which can lead to weight gain and other health issues. Whether it's summer or winter, making movement a daily habit will keep you energized and strong, even as you age.
Improve Sleep
Besides being active, your body also needs rest to work more actively the other day, so, it is important to give yourself a good sleep for 7 - 8 hours. This further improves, your internal functioning relaxes your brain, and also, helps you wake up fresh the next morning. Therefore, improving sleep is one of the important factors in making your lifestyle healthy.
Destress Yourself
As per the lifestyle of today, everyone has a busy schedule. There is a pressure of work, family, and future goals, all of which lead to stress. Now, talking as a fact, stress is not at all a part of a healthy lifestyle, moreover, it can lead to weight gain also. Stress is, however, one of the reasons that might lead to diabetes, heart disease, high blood pressure, insomnia, etc.
Stay Hydrated
Drink ample water throughout the day. Sometimes, thirst is misunderstood for hunger. Proper hydration supports metabolism, digestion, and overall health.
Time For Eating
Time is one of the important components if you want to start with a healthy lifestyle. You should plan your day in a way that you are eating proper meals from breakfast to dinner. People who have limited time to eat can never stay healthy, as it affects the whole body system and can lead to gastric issues as well.
Choose Lean Proteins
Pick lean sources of protein, such as skinless poultry, fish, legumes, and low-fat dairy products. Lean protein can help one to feel fuller for longer. Also, lean protein supports muscle maintenance during weight loss.
Be Mindful of Liquid Calories
Many beverages, including sodas, juices, energy drinks, and alcohol, can be high in calories. Opt for water, unsweetened tea, or other low-calorie drinks to reduce your overall calorie intake.
Set Realistic Goals
Aim for steady and sustainable weight loss by setting realistic goals. Losing 1-2 pounds (0.5-1 kg) per week is normally considered a healthy and achievable rate.
Good Mental Health
Good mental health always impacts your health and your lifestyle. Being healthy does not only mean losing weight and fitting into your favorite pair of clothes. But, if you want to be healthy all over, then being mentally strong and staying mentally fit is also very important. Taking care of it means finding balance managing stress, staying connected with people who matter, getting enough rest, and doing things that make you happy. When you look after your mind, you feel better, think clearer, and live a fuller, healthier life.
Apart from the aforementioned tips, having a support system can be valuable during your weight loss journey. Joining a weight loss group, working with a registered dietitian, or enlisting the support of friends and family can help keep you motivated and accountable.
"100 day journey isn't just a challenge; it's a commitment to become better, stronger and healthier every single day. It's about progress over perfection and celebrating the transformation as it unfolds, say's Mehakdeep Singh (Mac) Co-Founder & COO of Fitelo"
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