How to achieve healthy weight loss!

Everyone seems to want to lose weight these days. Some want to achieve the “zero figure” while others want to come in the ideal weight category. But why is weight loss so important? Let’s find out

Importance of weight loss:

Being overweight or obese is the precursor to many health issues ranging from diabetes, heart disease, stroke and even some types of cancer. Not only that, if you’re obese or overweight, but it can also put a lot of load on your skeletal structure leading to bone issues and even knee and back pains.

Many of these issues can be alleviated or even resolved if one loses some weight.

What is a healthy weight loss?

While there are many weight loss advice and weight loss plans available on the internet, the truth is- one size doesn’t fit all. For a healthy weight loss, one needs to get to the core of the issue. Is it a hormonal issue that is making you gain weight? Or is it a case of gut inflammation? Whatever the problem is, the solution should be decided accordingly rather than following a generic approach.

My22BMI offers such solutions as it gets to the core of the problem and addresses that rather than just superficial weight loss. Most of the lifestyle and health issues these days, whether it is hormonal imbalance, certain deficiencies or unexplained weight gain, arise from gut inflammation.

My22BMI focuses on gut healing to treat the problem at the core thereby leading to a significant and healthy weight loss.

Here are a few things you can do for a healthy weight loss:

1. Exercise:

Indulge in at least some form of physical activity to burn the excess calories. You can opt for 30 minutes of cardio 3 days in a week, and strength training for the rest of the days. This will boost up your metabolism making weight loss faster and sustainable.

However, exercise plays only 30% role, 70% role is that of your diet. Along with the workout, you should be extremely careful about what you’re eating.

2. Healthy Customized diet:

For sustainable weight loss, it’s important that you follow a diet that is made specifically keeping your requirements and medical conditions in mind. It is rightly said that one of ma’s poison can be another man’s medicine. Do not rely on the crash diet or liquid diets available online that guarantee weight loss in 10 days or one week. Not only are these extremely unhealthy but the results are not sustainable either.

My22BMI addresses the problem of managing lifestyle diseases through personalized and customized diet plans.

3. Consistency:

Nothing will work if you’re not consistent with what you’re doing. Your body needs time to adapt to any new routine and show visible or significant results. Be patient and consistent in your approach. If you do not see any weight loss in a week or a month, do not get disheartened and certainly do not give up! Keep following the diet and workout consistently to see any significant and long-term results.

4. Take the help of an expert:

Always consult an expert dietician or nutritionist to help you with the weight loss and your health issues. No one can understand your body and its requirements better than an expert. Do not fall for weight loss fads or crash diets available all over the internet. Get your customized diet plan and follow that consistently.

Here are some of the top weight loss foods that’ll help in healthy weight loss:

1. Leafy greens:

Green leafy vegetables like spinach, kale, fenugreek greens, radish greens, etc, are packed with vitamins, minerals, and antioxidants. They are low on carbs and calories and high on fiber. This makes them the perfect food for weight loss. Most of the low carb smoothie recipes have leafy greens as the main component as they are one of the most popular natural weight loss foods. Try some of our healthy and tasty weight loss recipes.

Green leafy vegetables are also free foods when it comes to a healthy diet, meaning you can have as much of these as you want to fill yourself up.

2. Chicken breast:

Lean meats like chicken breast are great for losing weight. Chicken, particularly the breast part is low in fats and high in proteins. Consuming a high protein and low carb diet has shown to aid in weight loss by improving satiety and increasing metabolism. However, stay away from processed and packed meats as they are laden with sodium which can lead to not only water retention but also elevated blood pressure.

3. Popcorn:

Snacking is usually where people lose control and end up eating something high on calories thereby contributing to weight gain. Popcorn is one of the easiest and healthiest snacking items as it is a whole grain and therefore loaded with fiber. It is low on calories and high on antioxidants too.  However, do not add dollops of butter to it to make it unhealthy. Enjoy it plain or salted, and watch your cravings go away!

Do you know what else is rich in antioxidants and is great on popcorn? Dark chocolate. Check out our healthy dark chocolate popcorn recipe here.

4. Fruits:

Fruits are often made to be the villain when trying to lose weight because they contain natural sugars. It’s true that fruits should be consumed in moderation, but being high in fiber and antioxidants there is a great replacement for the packed or processed snacks. Fruits can also be had when a sugar craving strikes as they are much lower in calories as compared to any traditional dessert which provides only empty calories. Fruit like apple or banana can be had with any nut butter to make a fulfilling snack or even a dessert replacement.

5. Beans:

Beans and legumes are high in fiber making them the perfect choice to feel full in a healthy way. They are also an excellent source of protein for vegetarians or even vegans. Studies indicate several benefits of consuming beans like lowering cholesterol and blood pressure. The best part is that they are very versatile. You can include beans and legumes in many different recipes like salads, soups, curries or even for making cutlets/tikkis at home.

6. Nuts :

Nuts like almonds, walnuts, pistachios, cashews, and peanuts are all sources of good fatty acids, good quality proteins, fiber, and antioxidants. They fuel you up instantly making you feel energized. Nuts can be sprinkled on your salads to give it that tasty crunch or they can also be had as a snack on its own. However, remember to not have the salted or the processed or fried nuts as they are loaded with unnecessary calories and might lead to piling up of the weight. They are so filling and satiating that you would not want to go for that unhealthy snack. Perfect snack for weight loss!

7. Yogurt:

Yogurt is not only high in proteins but is also an excellent source of probiotics. Probiotics are great for gut health and therefore aid in weight loss. Gut health has an impact on your overall health and well-being, and also your metabolism. Therefore it is extremely important to keep your gut healthy by choosing gut-friendly foods like probiotics. Many types of research have shown consuming yogurt reduces appetite by making you feel full.

However, one must not fall for the gimmick of flavored yogurts as they are loaded with sugar. You can make your own flavored yogurt by adding some fruits to satiate your sugar cravings.

 

8. Quinoa:

Quinoa is fast gaining popularity as a superfood. It is high in fiber and proteins which help in increasing the feeling of fullness. It is a popular weight-loss food especially for vegetarians because of its high protein content. Since it provides all the essential amino acids, it is often termed as a complete protein.

It can be used in various ways and can be a part of many weight loss recipes without compromising the taste or the flavor.

Contact our qualified nutrition and holistic health experts over a one time Free Consultation Call and get to know what kind of foods are best for you.

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