Site Tech Apr 27 4 minutes, 16 seconds
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Diet Tips for WEIGHT LOSS with Sustained Results!
Do you want to lose weight? Do you want long lasting results? Do you want to lose weight the healthy way? Do you want to lose weight without compromising nutrition? Do you want to improve your health while losing weight?
No doubt healthy weight makes you look good, feel good and keeps diseases at bay. While it sounds great to go fad, for sustained results go balanced!
Weight loss diets which don’t aim for balanced nutrition, may eventually bounce back with a decreased metabolic rate. It may prompt your body gain more weight than lost and may invite diseases such as Diabetes (Pubmed- 14988451).
7 factors which decide your body weight:
1. Diet
2. Exercise/ Activity levels
3. Sleep
4. Stress
5. Genetics
6. Medical conditions
7. Basal Metabolic Rate
Diet is one major thing... A healthy weight loss diet is one which is high on nutrition and low on calories, precisely “The Nutrition Dense and/ The Low Energy Diet”.
While we begin our journey on weight loss, let’s first check the factors that hinder weight loss/ prompt weight gain: Dehydration and Unhealthy Diet.
Dehydration makes you FAT?
Dehydration gives false hunger cues!
You feel hungry, you grab food.
Was it actually hunger? Or something else - a dehydration? Quite possible, Dehydration gives false hunger cues! (PMC2671201, PMC2849909)
Here are 3 steps to drink up!
1. Drink as much water as possible after you wake up
2. Drink water every two hours
3. Drink water every 30 minutes before and 30 minutes after food
How much water should you drink?
3 factors which decide:
1. Body weight
2. Activity levels
3. Climatic conditions
If you weigh 60 kgs, have moderate activity levels and live in a temperate climate, you will need around 9 glasses/2.2 litres of water/fluids a day.
The color of urine is also a good indicator of water intake; clearer the urine, better the level of hydration.
Did you know - Drinking warm water helps you burn faster?
Drinking warm water raises the Basal Metabolic Rate (ejpmr, 2015,2(4), 444-460). BMR is the rate at which you burn calories in the resting state (To carry out basic functions like Breathing, Thinking and Heart beating.)
On the contrary, even mild dehydration is enough to lower the BMR.
Thirst is not a signal which should prompt you to drink water, thirst is a signal you get when your body is quite dehydrated.
Never miss drinking water when you feel thirsty.
Tip:
Drink warm water with a squeeze of lemon as a first thing in the morning, It helps you burn fat. Pectin (A component of Lemon) also helps you stop craving through the day.
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