Excess weight has been a big problem these days around the world. Due to excess weight people are facing various problems like Obesity, Diabetes, High Blood Pressure, Fatty Liver, Heart diseases etc. Not Only that but excess weight has made a social problem as well. Where-ever you go you will be facing different types of bully and fat shaming. Although body shaming or fat shaming is not at all acceptable but the fat on your body is not acceptable as well. As it is causing different types of problem inside your body so you must be aware of your excess weight.
Weight loss can be a very challenging thing. The people with less metabolism, less movement, thyroid problems, depression problems are more sufferer of this thing. First of all we should know how our body makes us gain weight. Our body gains weight when we consume more calories than we burn . That is the main issue with gaining weight. Also there are several biological factors as well that makes us increase our weight.
1. Hormonal Influence: Insulin is one of the factor for weight gain. When we eat high carbohydrate foods or foods with more sugar our insulin level spikes up leading to fat storage with in span of time leads to weight gain. Besides there is a hormone called Leptin in our body. The work of leptin is to signal our body when we over eat. But when our body gets leptin resistant we over eat and get more fat.
2. Genetics and Set Point Theory: Some people are genetically fat. We see the patient has obese parents and they get their genes from their parents making them hard to lose weight. Besides the body has a set point theory which means it tries to maintain a certain weight all over the year.
3. Lack of Physical Activity: Not exercising or leading an unhealthy life or sitting for too long at a place makes us gain weight. Besides less muscle means a slower metabolism, leading to more fat storage.
4. Ultra-Processed Foods and Sugar: Eating processed foods like nuggets, sausage, noodles etc makes you gain weight. Besides food like Burger, Pizza, Hot dogs contains a lot of trans fat which is very bad for our body. In the long run our body will not be able to process this food or digest properly and as a result they store in our body as fat and if we don’t burn them it will cause us to gain weight.
How to loose this extra pound from our body?
Taking a 30 day challenge can be worth seeing the result of your weight loss journey. In this 30 day you need to have the maximum level of patience because the only thing that is tough is starting the journey. We will make our weight loss by 3 process.
1. Proper diet and nutrition
2. Exercise and workouts
3. Rest and Patience
Diet: We need to remember that diet is the main process or the biggest process of the weight loss journey. It is said that 50% of our weight loss journey consist of diet. So we need to select a proper diet according to our body weight. In this article I will give you a diet chart between 1500-1700 calorie. It is the most perfect and ideal chart to loose excess weight.
Morning: Just after waking up from our sleep we will drink 1 glass of water with lemon and honey. It gives a kick start to our metabolism and gives signal to our brain.
At Breakfast: We will have either oats or 2 roti/chapati/bread with lots of veggies.
At Lunch: We will have 100 gram of boiled brown rice with fish/chicken and our green friends. We can also add lentils to our diet. It is a great source of plant protein for our body.
Evening Snacks: We will feel hungry as we are dieting so we need to have an evening snack. Evening snack will consist of Two whole eggs (boiled). The eggs will give us protein and boost our metabolism.
At Dinner: Dinner should be absolutely simple. We will have just 1 roti/chapati/bread with fish/chicken and veggies.
The above diet chart is the complete package of fiber, protein, carbs and fat. Beside the diet will consist of only 1500-1700 calorie. You should remember to chew your food properly and not eating fast.
Exercise and Workout: Exercise consist of 25% of our fat loss journey. Exercise is also important. But if you only need to maintain your weight then exercise is not as important as you think. Exercise helps to make you strong and more efficient which ultimately helps the weight loss journey. It is not mandatory to go the gym and do your exercise. You can just simply walk for 45 minutes per day or do any of your favourite sport which involves moving every part of your body. You can do push up, sit up, jumping jacks, burpees, planks at home to make your body fit. Besides it would be best to have a pair of dumbbells at home. As with the dumbbells you can hit all the parts of your body.
Rest and Patience: Giving your body rest is another 25% of your weight loss journey. You need to have a good night sleep to recover. A sound sleep of about 7-8 hours is must for the body and mind as well. Without proper sleep your mood will be disturbed all the day and eventually it will disrupt your routine. Besides while we are sleeping at night our organ does a lot of work inside us making us more active and loosing weight. So never forget about rest.
By following all the above procedure and if you are consistent then surely you will loose around 5-7 kg easily in 30 days.
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