“Only I can change my life, No one can do it for me”. A very motivational quote that inspires us to start a journey of our wellness.
Few tips I want to give to my clients to lose weight faster and get effective results. Always drink a glass of water 10 minutes before every meal. Avoid Sugary drinks and juices. Eat high protein breakfast always. Eat complex carbohydrates and millets.
Choose soluble fibre more in your diet. Always eat slowly, chew your food properly. Drink at least 3 to 4 litter of water per day. Keep siping hot water or green tea after your meals. Reduce refined carbs from your diet. Add good oil to your diet, it helps to keep you full and oils like olive oil, canola oil also healthy. Eat fatty fish in your diet. Include aerobic exercise in your daily routine which helps in fat burning.
Above all desire to lose weight should come from an individual. Lifestyle and work habits partially determine how many calories we need to eat each day. Someone whose job involves heavy physical labour will naturally burn more calories in a day than someone who sits at a desk most of the day (a sedentary job). For people who do not have jobs that require intense physical activity, exercise or increased physical activity can increase the number of calories burned.
As a rough estimate, an average woman 31-50 years of age who leads a sedentary lifestyle needs about 1,800 calories per day to maintain a normal weight. A man of the same age requires about 2,200 calories. Participating in a moderate level of physical activity (exercising three to five days per week) requires about 200 additional calories per day. More strenuous exercise programs, such as those with cardio focus, can burn even more.
And if anyone wants to lose weight they should deduct 500 kcal from the normal calories required as per BMI.
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