Weight Loss-Not so difficult now!
Hello, Qurbook readers, how many of you are being tired of bearing extra weight & finding no permanent solution to this?
Let us begin the discussion of mostly faced challenges during the weight loss journey, so gaining weight is one of the common scenarios in today’s lifestyle. Much stress, no proper food timings, eating out frequency, metabolic condition, and genetic influences are responsible for your weight gain.
Many of you have followed different types of diet patterns, fasting, meal replacement, and intense exercise to combat the overweight condition, but to apt the right way of shedding your extra kilos, you must understand the reason for your weight gain and to be on a balanced diet for sustainable weight loss.
How many of you feel “I eat less than all family members, but I weigh more than all?”, So it is not true that eating less is a key factor to weigh less, your metabolic rate is responsible for this. Usually, people who eat less still weigh more they must start exercising to boost their metabolic rate. You can start with aerobic dance, cycling, and brisk walking for 30-45 mins.
At times you need to put extra effort into maintaining your weight, the reason can be hormonal imbalance, which eventually affects the metabolic rate.
Many of you may feel “My parents and I are hefty, is this why I can’t lose weight?” The answer can be yes, Genetics has a role, as we have congenital fat receptors, and it has a part in the metabolic process, therefore, a trend of gaining weight can be visible, if there is a genetic domination.
How many of you can identify the connection between stress and weight gain? Most people who are working and under very much stress may have discovered their sudden weight gain. Cortisol is a stress hormone, whenever we are stressed the level of this hormone increases, and eventually, it stimulates the ghrelin hormone, which controls our appetite. Once cortisol is released more, the ghrelin hormone accelerates hunger pangs, leading to emotional eating or overeating. The cortisol hormone, influences sugar cravings, emotional eating, and severe appetite; hence it leads to weight gain.
At times, we often hear from people “Why do few people stay thin despite eating more food every day with high calories and fats, but on the other side, few people keep gaining weight despite eating normal food with small portions and calories? The reason could be genetic factors & catabolic rate of the individual. Eating more but losing weight can be a reason for high catabolic actions, eating less and gaining weight can be the result of a slow metabolic rate, hormonal issues, stress and not eating balanced nutrition.
Now, that we know the possible reasons for gaining weight or not losing weight after trying also, let us take with few points that can be helpful for Weight Watchers.
- Start putting effort from the very beginning once you identify your weight change.
- Try to follow meal timing, or else set a close target while at the same time managing your work schedule.
- Follow the exchange food list, swipe simple sugar like white rice, refined grains with complex carbs like whole grains, brown rice, red rice, etc.
- Your plate should have 50% vegetables, and the rest 50% can be divided as 25% with carbs, and 25% with protein.
- Eat on a small plate.
- Never skip breakfast, skipping any meals is never a choice.
- Consume seasonal foods, which are available easily.
- Try to eat freshly cooked food.
- Avoid processed food completely, and outside food as much as you can.
- Opt for grilled food items, rather than deep-fried or oily gravy, while you are having your cheat meal outside.
- Have sufficient fluids, like normal water, unsweetened fruit juice, tender coconut water, and unsweetened vegetable juice.
- Follow a suitable exercise regime.
- Regular cycling, brisk walking, and aerobic dances for 30-45 mins can boost your metabolism to burn more calories.
- You can do wall push-ups till 100 counts; it builds strength and burns excessive fat if done correctly.
- You can follow abs exercise to get lean abs, do it till 50 counts; and slowly increase your counts.
- Be positive and try to keep yourself stress-free.
Download Qurbook today to explore health benefits offered by QurBook for your well-being.
References
- Defining the Optimal Dietary Approach for Safe, Effective and Sustainable Weight Loss in Overweight and Obese Adults – PubMed (nih.gov)
- Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets – ScienceDirect
- Is There an Optimal Diet for Weight Management and Metabolic Health? – Gastroenterology (gastrojournal.org)