Weight loss-you can Surely defeat it | [Weight loss diet ] [Weight loss exercises]

              

Weight loss😉

Why to spend money for going in Gym or hiring a Dietician? When you can easily do the same from home by following some basic diet plan and just a routine exercises for shaping our body for better results.

What hurts us most in our weight loss mission?

Any guesses?

It must probably be our diet plan, when your dietician restrict you in eating your favourate things and repacing with the tasteless foods, which nobody wants to have it unless it comes you are dieing to shape your body.

What I personally feel, being a normal person far away from the world of Film industry, we just need to shape our body.

We dont need strict plans which celebs used to have for their movies.

Therefore, instead of following a diet that is not suitable for you, try one that goes hand in hand with your eating habits.

1. Don’t skip meals:

One of the disastrous thing now a days people used to do, is they skip their meals for a time,when they are in rush!

Let me tell you nothing harms your body than skiping a time meal. It lowers your metabolism rate to digest your food, causes weight gains.

When you skip a meal or go a long time without eating, your body goes into survival mode,” says Robinson. “This causes your cells and body to crave food which causes you to eat a lot!

2. Eat more frequently:

people tends to eat lot at a time no matter they have to skip their lunch or dinner. My friends, its absolutely not good, as you are overeating according to your diet. It's recommended to eat in span of short interval.

3. Increase the stock of healthy foods

Instead of eating junk food, try to increase the level of healthy food which are rich in minerals, fibre, protein etc

4. Have home-made foods:

No matter how badly you are craving for!

Always have your home made food, grust nothing is best than mom's hand home made deliciohsly cooked food. Dont have packed foods.

5. Add all the food groups into your diet plan

Always make sure that you have enough healthy foods in store so that whenever your hunger pangs strike, you eat something healthy instead of the stored pastries or the pizza leftovers.

6. Choose smaller plates and bowls

According to the the latest research, decreasing the plate sizes helps you to lowering the quantity of consuming, smart trick to easily controlling your eating habits.

7.Don’t go to parties with an empty stomach

We all are party-obsessed people, when we are going for party that means we are cheating our diet routines. Before you go there, just have something, This will let you be half-filled and hence you will gorge the party food lesser.

Dont consume alchohol,it's not at all good for health trust me.

8. Limit the usage of sugar and salt

Ditch the salt shaker and those additional spoons of sugar for your tea. Both sugar and salt should be taken in moderation. While excess sugar may affect blood sugar levels, excess salt may cause water retention and these contribute to weight gain

9.Eat more fruits & vegetables

Nothing is best than eating green veggies and fruits which are rich in vitamins and carbohydrates. It also helps to make your skin glowing. This is a way to twist your dishes in the most healthy manner.

5 Monstors of Slowing Down Your Weight Loss

1. Hormones Imbalance

Ever heard of leptin, ghrelin, stress hormone, thyroid hormones, insulin? Well, all these form a complex hormonal cocktail that greatly influences hunger, feeling of fullness, even fat storage pattern and places!

The good part is that, our body also produces such types of hormones which helps us to reduce weight.

2. Vitamins and minerals in the diet

You should never miss vitamins and minerals in the diet plan. If you do so then forget about loosing weight. It's better to have health food rich in vitamins and mineral rather than licking butter, cheese, fries etc.

3. Sleepless and lose weight less

Our proper sleep also plays an important role in our weight loss. We should take proper 6-7 hours of sleep in a day. But remember over sleeping also leads to weight gain.

4. Stress-

Our most of the population is victim of stress, its nothing but your enemy which weakens your body entirely which leads to over-weight. So dont let you to be in stress, endulge with people around you, share your feelings etc.

We had enough talk about diet plan, here comes daily exercises which you should mark in your daily routine.

Exercises for daily routine:

1.Yoga to Reduce Weight.

The best thing to start morning exercise is Yoga, jo ki tumse jarur hoga...LOL! Its good, before doing some exercises, you perform some warm-up exercises to make your muscles open up such as KAPALBHATI, ANULOM-VILOM, SURYA NAMASKAR etc.

                     

2.Crunches to Reduce Belly Fat.

The next best thing is crunches which pulls your muscles in lower abdomen area and emtire the belly portion. You should hardly perform 50 times each in 3 sets in a day.

                                                     

How to do:

1.Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

2.Place your hands behind your head so your thumbs are behind your ears.

3. Don’t lace your fingers together.

4..Hold your elbows out to the sides but rounded slightly in.

5.Tilt your chin slightly, leaving a few inches of space between your chin and your chest.

6.Gently pull your abdominals inward.

7.Curl up and forward so that your head, neck, and shoulder blades lift off the floor.

8.Hold for a moment at the top of the movement and then lower slowly back down.

3.Planks to Tighten up belly.

Its my one of the fav exercises which i used to do in my daily routine, and have fruitfully resulted in shaping my body. Normally, 5 mins of 3 sets in a day is sufficient, rest you can increase it once you are normal with it as it restricts our belly area, thighs muscles and causes pain.

                    

How to do it:

1.Get down on the floor on your hands and the balls of your feet.

2.Make sure your body is in a straight line and your hands are underneath your shoulders.

3.Keep your abs tight and belly button sucked in.

4. Split Lunge Jumps

Its another good exercises helps to shapen your thigh fats. 30 times of 3 sets each day.

Jumping as a high-impact exercise. It activates your whole body muscles, it should be done for 20 times each of 3 sets in a day.

                 

How to do :

1.Get into the lunge position with your right leg forward.

2.Jump and switch legs and land into a lunge with your left leg forward.

3.Keep alternating for 20 reps.

5. Running to boost heart rates.

The best part is running, to boost our heart rate, which helps in proper functioning of heart and reducing cholesterol.

                     

6. Burpees

This exercise effectively targets your core, chest, and legs simultaneously. Feel the burn and know you're building lots of lean muscle.

                     

How to do it:

1.Stand straight and bending forward, put your hands on the floor.

2.Jump your feet into plank and then jump back near your hands and straighten up.

3.You can also do side burpees by jumping your feet to one side and up, then the other side and up.

7. Mountain Climber

While sit-ups, crunches, planks and others strengthen, and tone muscles, mountain climber workouts burn fat, as well. ... It has been proved that this exercise strengthens the entire core and boosts the metabolism that burns fat.

                               

How to do it:

1.Get into a plank.

2.Bending one knee, place it slightly forward.

3.Now start shifting your legs forward and backward by interchanging their positions

8. Push- ups

Push-ups are amazingly effective for toning arms and strengthening the whole body.

                                       

How to do it:

1.Get into plank.

2.Now, bend your elbows as you lower yourself toward the floor.

3.Press back up by straightening your arms.

9. Bicycle Crunches:

Bicycle crunches pack a double punch of cardio+ab training. it is the perfect answer to those who have lower belly pooch problem as it burns fat as well as strengthens the entire core.

                    

How to do it :

1.Lie back on the ground and bending your knees, lift your calves until they become parallel to the floor.

2.Now straighten your right leg and bind your hands behind your neck for support.

3.Keep your shoulders off the floor.

4.Now try to touch your left bent knee and opposite elbow.

5.Then straighten the left leg and bend the right leg and touch it to the left elbow.

Keep alternating as fast as you can.

10. Triceps Dips:

Triceps Dips are one of the exercises that are fastest way to toned triceps, it can be done anywhere and without any equipment.

                      

How to do :

1.Get a chair, sofa, bed, or any raised steady platform and sit on it.

2.Now grab the chair beside your hips with your fingers outwards and scoot forward until your hands are supporting your weight on the chair and your butt is in air.

3.Now, bend your elbows and lower your butt towards the floor as low as you can and straighten up.

4.Do 20 dips.