Everyone wants to know how to reduce body weight and look good. Reducing weight is an easy process, when done correctly. It is simply burning more calories than you eat. Sounds easy right? But really if it was so easy, then why do people crib so much about weight problems? The true secret to reduce body weight is: While starting from scratch, make the right changes every day and follow simple steps for reducing weight.
Here are the steps to reduce body weight which guarantee weight loss while keeping you fit and healthy:
1.Calculate your Body Mass Index & your Basal Metabolic Rate :
This is the first step to reduce body weight. The BMI will indicate whether you are obese, overweight, Healthy or underweight, while the BMR tells you the basic amount of calories that you require for healthy everyday functioning. You should never reduce your calorie intake below the BMR level.
2.Determine your present calorie intake:
Find out typically what you eat in a day and how many calories it adds up to. This will help you to gain a rough estimate of the excess calories you consume in a day. Cutting back on excess calories is the key to reduce body weight.
3.Cut down on certain foods :
It is said that weight loss depends 70% on proper diet (reduced calorie intake) and 30% on proper regular exercise. Reduce on high fat, high calorie food stuff. Saturated fats must be strictly reduced.
4.Switch to healthier food options.
A high protein and low fat diet is recommended to reduce body weight. Increase the intake of pulses and meat or eggs (without the yolk) and reduce consumption of oily and fried foods.
5.Watch your portions:
Another way to reduce body weight is to control portions of food that you eat by eating small sized portions 4 to 5 times in a day. Also reduce food intake at night and try to have a heavy but healthy breakfast.
6.Drink Plenty of Water
Adequate water is essential for health, and a great many people simply don’t get enough. What’s more, if you’re dehydrated, your body will retain water in unflattering places, so if you make sure to get plenty of fluids you can start to visibly reduce body weight in as little as a day. Remember, the more you exercise, the more water you’ll need.
You can reduce body weight by increasing the number of calories you burn everyday by regular exercise. For reducing weight and to stay healthy a mixture of both healthy food and regular exercise is a must. Moderate aerobic workouts incorporating jogging, brisk walking, cycling, aerobic machines, or classes not only burn calories — they also keep your heart healthy. Swimming is also great, especially if you are quite overweight or have joint problems, because you can get the same benefits of running while burning more calories with much less stress on your joints. Try to get at least 30-40 minutes of aerobic exercise at least three or four days per week to reduce body weight.
Keeping stress levels under control and reduce body weight having a proper 7 – 8 hours sleep everyday is also necessary to reduce body weight. High levels of stress and sleep deprivation lead to an irregular metabolic cycle which also causes weight gain.
A well balanced diet, regular exercise and proper rest provide instant results for weight loss. Weight loss is very important increase life span and stay away from health disorders.
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