Lose 2-5 kg weight in 7 days/reduce your waist by 2 inches every week..!! You all might have gone through such advertisements selling various products (Sauna Belt – the one I have personally seen many times). Do you really think you should buy one of those to reduce your weight? The Answer is NO!! Why to spend the money that you have earned with all your hard work on such waste products when you can easily lose weight at home but not doing much of extra workout or exercise. Yes, this is really possible to lose weight without going to gym or purchasing those costly products.
Our body is like a tank which stores fats for future requirement of energy by our body. But, this fat, when is not utilized by us then it gets accumulated in our body. And if the process continues, fats get accumulated in excess in our body and this excess of fats leads to obesity. This can be measured by BMI i.e. Body Mass Index. When a person weighs 20% over the ideal body weight, he or she is obese. Excessive body fat is usually accumulated on the belly, buttocks, breasts and thighs.
There can be various causes because of which one gains weight.
- Excessive intake of high calorie food
- Absence of physical activities
- Genetic factors
- Metabolic disorder
- Certain Medication
The term obesity is very small and is easy to get obese but the health ailments associated with it cannot be overseen. Many researches have shown that more than 80% heart diseases are because of this obesity. Other side effects may be arthritis, diabetes, high blood pressure, some cancers, liver diseases and it might also cause infertility in both men and women. So, I don’t think after reading all this you would like to stay obese nor would I let you to be. Now, when you know what this obesity is and how this is caused it will be easy for you to overcome it. Here are a few natural ways that will help you stay fit and healthy.
- Keep a notepad and a pen with you:
Wondering what a pen and notepad has to do with your obesity? This is one of the most important steps that will help you lose obesity. Keep a note of what you are eating and you’re more likely to practice portion control. Becausemindlessly munching on a bag of chips could result in easily polishing off the whole thing. Keeping a food log helps control extra calories in two ways: keeping a reality check (I just ate 30 minutes ago!) and awareness that what you’re putting in your mouth will soon be recorded for posterity. In a recent study, people who kept a food journal lost twice as much weight as those who didn’t.
- Limit the intake of high fat food:
Cookies, candy, ice cream, potato chips, and fries; our favorite five are to be avoided now (I know this is the most difficult part). If you are taking all five in a week then try and reduce it to three or two a week and then gradually replacing these five with baby carrots, sautéed broccoli, oranges, and other fresh fruits and veggies. The more you will avoid these and eat veggies or fruits the lesser your body will get fat and will end up burning the accumulated fat.
- Walk 5 more minutes:
Increasing daily activity levels by just a few minutes at a time will definitely help you lose weight. Eventually, your goal should be to do at least 30 minutes of physical activity a day (burning off about 120 extra calories daily, or 12½ pounds a year), but it doesn’t have to be all at once. Suppose you go to a nearby market on scooter/bike, avoid using bike/scooter and go on foot. I don’t think this is really a big deal I am asking for.
- Add little bit of strength exercises in schedule:
Basic body-weight exercises like squats and push-ups are a simple way to build more metabolism-revving muscle in minutes, and research shows they’re just as effective as hitting the gym. Your muscles don’t know the difference between working against your body’s own resistance and on a fancy piece of equipment. You can start with any of these; knee push-ups, squats, crunches, lunges, and chair dips. Then gradually increase the number of reps it takes for your muscles to feel fully fatigued. This will also result in increased endurance of body.
- Eat lots of fruit and don’t drink them:
Instead of drinking juice, eat the whole fruit. You’ll not only get more fiber in your diet (3.5 g for a small apple versus .5 g in a glass of juice), you’ll also stay satisfied, longer. Research shows that fiber aside, liquid carbohydrates just aren’t as filling as solids. When you chew a food, you generate more saliva, which in turn carries a message to the brain that your gut needs to get ready for digestion. Drinking doesn’t require such digestion, so the body doesn’t register that it’s full as quickly. Moreover you will sometimes also end up mixing sugar or salt in your juice, ultimately leading to end our mission to intake less sugar or fats.
- Drink a lot of water:
Water, is the most important support in decreasing weight. It not only detoxifies the body by carrying extra salts and fat out of body but it also gives a feeling that you are not hungry, and if you will not feel hungry you will ultimately eat less. Try and drink 6-8 glass of water a day. And do drink 2 glass of water early morning on empty stomach; this is most effective in maintaining fat level in body.
- Drink some ayurvedic remedies (can be easily prepared at home):
- Natural home remedy using honey and lemon juice
- Take 1 glass of warm water
- Add 1 tsp of honey
- Add 1 tbsp of lemon juice
- Mix well
- Drink in the morning on an empty stomach
- Natural home remedy using lemon juice, black pepper and honey
- Take 1 cup of water
- Add 3 tsp of lemon juice
- Add a pinch of powdered black pepper
- Add 1 tsp of honey
- Mix well
- Drink 2 times every day for 1-2 months
- Natural home remedy using triphala powder
- Take 2 tbsp of triphala powder, a commonly available ayurvedic herb
- Mix it in 500 ml water
- Heat for 5 min
- Strain the liquid
- You may add honey to taste
- Drink this 2 times everyday
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