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HOW TO REDUCE AND CONTROL YOUR BODY WEIGHT IN HEALTHY WAY?

The amount of energy we consume from food and the amount of energy we spend in our daily activities decide our body weight. The unit used for the measurement of energy is calories. Metabolism refers to the number of all chemical procedures that keep the body alive. Your basal metabolic rate (BMR) is the number of calories (energy) that your body requires to perform essential activities. If your weight stays the same, you may be consuming the same number of calories as you burn regularly. If you’re steadily gaining weight, your caloric intake exceeds the number of calories you burn from everyday activities.

Every human has power over how much food he or she can consume daily, so calorie intake is something we can manage. We can also monitor our energy output or the amount of calories we burn daily. The amount of calories we burn daily can be determined by the following factors:

  • The amount of calories we burn per hour simply by being alive and maintaining body activities is known as our basal metabolic rate (BMR).
  • Our physical activity standard

There are a lot of myths regarding weight loss.

People are usually instructed to do all kinds of insane stuff, the majority of which are unsupported by facts. However, researchers have discovered a variety of methods that tend to be successful over time.

 

Drink Water before meals

It’s a common belief that drinking water will make you lose weight, and it’s accurate. Drinking water will increase your metabolism by 24–30% for 1–1.5 hours, allowing you to consume a few more calories. In one research, dieters who drank a half-liter (17 ounces) of water about half an hour before meals ate fewer calories and lost 44% more weight than those who didn’t.

 

Drink Green tea

Green tea contributes to weight loss. Green tea constitutes a small quantity of caffeine, but it has a high content of strong antioxidants called catechins, which are thought to function in conjunction with caffeine to boost fat burning and result in weight loss.

Many researchers suggest that drinking green tea (or taking a green tea extract supplement) will aid you in weight loss, even though the evidence is mixed.

Exercise

Exercising burns fats and strengthen muscles and also helps you lose weight. Walking the family dog, cycling to school, and engaging in other activities, raise your daily activity level and can help you lose some unwanted weight. If you want to burn more fat, then raise the intensity of your exercise and include some strengthening workouts to gain muscle.

 

Reduce the time spent in front of the screens

Obesity is more common in individuals who spend hours in front of screens. Set fair time limits for watching TV, playing video games, and using computers, phones, and other devices for purposes other than schoolwork. Make sure you get enough sleep and exercise every day.

 

Be wary of portion distortion

Extra calories from large servings contribute to weight gain. Sugary beverages like sodas, juice drinks, and sports drinks are high in calories and lead to obesity. So, instead of soda, opt for smaller portions and water or low-fat milk.

 

Consume foods that are rich in fiber

Fiber-rich foods will make you stay fuller for longer, which is ideal for weight loss. Fruit and vegetables, oats, wholegrain bread, brown rice, and pasta, as well as beans, peas, and lentils, are all rich in fiber.

 

Maintaining body weight

It is important to maintain a healthy weight for your complete health and wellness. If you continue to consume the same types and quantities of food as you get older but do not increase your physical activity, you will most likely gain weight. That’s because your metabolism slows as you get older, and your body composition (the proportion of fat and muscle in your body) may vary from when you were younger.

Calories are the units of measurement for the energy the body derives from the nutrients in the food you consume. As a general rule, the more calories you consume, the more involved you must be to remain in shape. The same is true in reverse: the more you are active, the more calories you require. Your body changes when you grow older.

 

Tips for Keeping a Healthy Weight

  • To keep your calorie intake under control, keep your portion sizes small.
  • If you want to add weight, have nutritious snacks during the day. Attempt to be as physically involved as possible.
  • If you think you’re weighing too much or too little, talk to your doctor about it.

 

References

 

  1. https://www.medicinenet.com/weight_loss/article.htm
  2. https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips#TOC_TITLE_HDR_5
  3. https://kidshealth.org/en/teens/weight-tips.html
  4. https://www.nhs.uk/live-well/healthy-weight/12-tips-to-help-you-lose-weight/
  5. https://www.nia.nih.gov/health/maintaining-healthy-weight

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