Dr Sourabh Jaiswal
Diabetes & Nutritional adviser
. Lets start the magic...........?
Face
it, if you want to lose weight over the long haul, your best bet is to make
sustainable, long-term lifestyle changes.sometimes life comes at you fast and
you need a fast solution. One smart lifestyle change is to eat plenty of
veggies—especially for someone looking to lose weight. Vegetables are
nutrient-packed and provide plenty of filling fiber with hardly any calories.
Plus, non-starchy veggies have a high water content, so they hydrate you while
filling you up—the perfect combination for weight loss.
Starchy
veggies (like potatoes) and processed whole grains (like whole-wheat bread) are
foods I'd normally recommend eating in moderation, since they provide plenty of
nutrients, fiber, and healthy carbs. However, high-crab foods aren't your best
friend when you're looking to drop water weight. Essentially, when your body
stores excess carbs, it stores them with water. So replacing crab-heavy foods
with non-starchy veggies that still provide filling fiber without as much water
retention is the way to go. For a week before your event, you can swap out the
starchy carbs for more non-starchy vegetables to lose some water weight.
Aim for
filling at least half of your plate with non-starchy veggies like asparagus,
peppers, broccoli, cauliflower, mushrooms, spinach, kale, cucumbers, and more.
This is a great idea for everyone's health, not just people wanting to lose
weight.
1.Swap the salt for
herbs and spices
Another
healthy change that will help you look better is to cut back on salt. Sodium
causes your body to hold onto excess water, so eating a high-salt diet means
you're likely storing more water weight than necessary.If you're in a rush to
lose weight fast, cut out added salt as much as possible. That means keep
ditching the salt shaker and avoiding processed and packaged foods, where added
salt is pretty much inevitable.
Try
making food from scratch rather than eating out before your big event to
further limit sodium and fight bloat. Even at healthier restaurants, sodium
levels tend to be through the roof.
Avoiding
salt doesn't mean your food has to be bland. Experiment with using different
herbs and spices. Try adding fresh cilantro and cumin to grilled fish, lemon
and rosemary to chicken, or ginger and Chinese five spice to protein(beef).
Pick up some spice blends from your local market to help add more spice to your
life... just read the ingredients and make sure there's no salt added.
2.Drink lots of water
before meals
it seems counter intuitive to drink lots of water when you're looking to lose
weight fast—especially water weight—but staying hydrated is one of the most
important steps you can take to lose weight. People often mistake thirst for
hunger, so staying hydrated allows you to be more in touch with the times when
you are actually hungry, rather than just thirsty.
Before
u eat has also been shown to lead to increased weight loss by decreasing
the amount you eat at meals. It's hard for your eyes to be bigger than your
stomach when you're already full from downing plenty of water! Staying hydrated
also promotes good digestion, so you're less likely to end up backed up and
bloated.
Keep a
water bottle with you at all times and aim for drinking eight-plus cups a day.
Eliminate sugary beverages like soda, juice, or sweetened coffee or tea since
they're calorie bombs without much nutritional benefit. Throw in lemon slices
or chopped fruit and herbs to your water to add flavor—it will encourage you to
drink more!
3.Avoid gas-forming
foods
Want to
know how to lose weight fast and reduce bloating instantly? Avoid gas-forming
foods leading up to your big event.
When
you chew gum, you swallow more often than you would without a piece of gum in
your mouth. Some of what you swallow is air, and that can get trapped, making
you feel bloated. Most sugar-free gums are made with sugar alcohols, which can
cause gas in some people as well.
soda
and diet soda often have gas-forming sugars or sugar alcohols—plus, they're
carbonated. Those bubbles trapped in liquid can leave you feeling bloated.
Everyone's
body is different when it comes to digesting some gas-forming foods, but there
are a few you should be wary of: It's best to avoid beans and calciferous
veggies (think cabbage, Brussels sprouts, cauliflower, and broccoli) for a
couple of days if you want to look slimmer. Choose lean proteins like chicken
and fish or, if you're vegetarian, go for small amounts of nuts and seeds for
protein. Pair with non-gassy vegetables like asparagus, spinach, and cucumber
to help prevent bloat.
4.Ditch the packaged
foods
Processed,
packaged foods are often loaded with more salt, sugar, and refined carbs than
you'd put in the foods you cook for yourself. When you're looking to drop
weight fast, avoid foods that come in packages. Build your plates with
non-starchy veggies, unprocessed whole grains, lean proteins, and healthy fats,
and season with spices, not salt.
Rather
than snacking on chips and granola bars, grab a piece of produce and a source
of protein to stay fueled. Need some ideas? Here's what that could look like:
·
Carrot sticks and a hard-boiled egg for a snack
·
An apple and a handful of raw almonds for a snack
·
lettuce topped with tomatoes, diced peppers, brown rice,
shredded chicken, and avocado for lunch
·
For dinner, try roasted broccoli, spinach salad, quinoa, and
salmon seasoned with lemon and dill
·
Use protein shake.
5. Make sure you're
getting enough protein
Protein
is key for keeping you full. even when you're eating fewer calories eating
a high protein can help you reduce caloric intake throughout the day
by starting you off full and fueled.
Protein
is also important for preserving muscle mass as you lose weight. If you cut
back dramatically on calories and drop weight too fast, your muscles can
suffer. Your body starts pulling from lean tissue like muscles and organs to
fuel itself, and your metabolism slows to conserve energy. That's why super
restrictive diets that have you dropping weight fast aren't healthy over the
long run.
Getting
enough protein every day, whether you're in a quick-fix or long-term mindset is
important for keeping your muscles and metabolism healthy throughout weight
loss. Make sure you're having some chicken breast, lean ground turkey, fish,
seafood that's the size of a deck of cards at every meal. When
snacking, have 2 eggs, 1/4 cup of nuts, or 3/4 cup of Greek yogurt or cottage
cheese to meet your protein needs and stay full and feel slim.
6.Get plenty of sleep
Aim to
get at least seven hours of sleep each night. Try going to bed and waking
up at the same time each day.Why? Ever notice how you start to crave donuts and
drive-thru breakfasts when you're exhausted? When you don't get enough sleep,
your hormones are thrown out of balance. Running on no sleep can actually drive
up hormone that make you want to eat, while pushing down the hormones that
signal for fullness—and that's a recipe for weight gain. When you're
well-rested, it's much easier to make healthy decisions and stay on track.
Keep meals lighter in
the evening
research shows that eating a big meal to digest huge time beside this eating small meals
taking through out the day. you to restrict yourself to no Food after 6 p.m,
it's important to consider what time of day you struggle most with temptation.
For
many people, late-night fridge raids are a downfall, leading to overeating and
unnecessary calories. If you wake up motivated to eat healthy, but lose steam
by the end of the day and end up with a big takeout order, sidestep the problem
by planning evening meals ahead of time.
If you
do feel like you want to eat in the evening, ask yourself if you're really
hungry or eating out of habit or boredom. Find out
7.HIT the gym at
least 4 times in a week.
HIT
stands for high intensity interval training, and it's a great way to build
muscle without spending hours in the gym. The idea is to go all out for a short
period of time, followed by a slower pace that allows you to recover. Think of
jogging or sprinting all out for 30 seconds, followed by a minute or two of
rest, then repeat. Short bursts of high-intensity exercises keep your heart
rate up while adding lean muscle. More muscle mass equals calories burned on a
daily basis. Also, the more lean muscle you have, the higher your metabolism
is.
Focusing
on cardio workouts like running or biking are great for your heart health, but
make sure you do weight training workouts as well, to complement your muscle
growth. Read more to find.
8.Call for backup
Drastic
weight loss from a quick-fix diet is usually due mostly to losing water weight.
At best a crash diet could help you drop a few pounds. At worst, it could leave
you feeling weak and tired and make you sick.
Before
you jump on the latest crash diet that promises drastic results, think twice
about the impact on your physical and mental health.For weight loss that lasts,
you'll want to continue making sustainable changes long after that special
event has passed. to get nutrition advice that's specific to you and
your goals
writer
Dr Sourabh Jaiswal
Diabetes & Nutritional adviser
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