Overweight does not necessarily equal unhealthy.
There are actually plenty of overweight people who are in excellent health.
Conversely, many normal weight people have the metabolic problems associated with obesity.
That’s because the fat under the skin is actually not that big of a problem (at least not from a health standpoint, it’s more of a cosmetic problem).
It’s the fat in the abdominal cavity, the belly fat, that causes the biggest issues.
If you have a lot of excess fat around your waistline, even if you’re not very heavy, then you should take some steps to get rid of it.
Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure.
Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women, is known as abdominal obesity.
There are actually a few proven strategies that have been shown to target the fat in the belly area more than other areas of the body.
10 proven strategies to lose weight :
1). Too much sugar is bad for health. Sugar Can Cause Insulin Resistance, a Stepping Stone Towards Metabolic Syndrome and Diabetes. Insulin is a very important hormone in the body. It allows glucose (blood sugar) to enter cells from the bloodstream and tells the cells to start burning glucose instead of fat.
Earlier research has shown that drinking sugar-sweetened beverages can raise blood pressure. A high-sugardiet may also stimulate the liver to dump more harmful fats into the bloodstream. Both factors are known to boost heart disease risk.
Over the past several years, many scientists have reported that consuming a western diet and gaining excess body weight may have harmful effects on the brains of both human and nonhuman animals. For example, some research suggests that middle-aged adults who are overweight and obese are at greater risk for developing Alzheimer’s disease and other types of late-life cognitive dementias compared to people of normal weight. The results of other studies suggest that even children as young as seven years of age may suffer certain types of memory impairments as a consequence of consuming too much of a western diet and accumulating too much body fat.
Much information about the nature of the effects of western diets on the brain comes from studies with rats and mice. Research in our lab and elsewhere has repeatedly shown that feeding rats a diet with levels of saturated fat and sugarmuch like those in the human western diet weakens the blood-brain barrier(BBB). The BBB is a system of cells and membranes that form tight junctions to prevent harmful agents that circulate in the bloodstream from entering the brain. Feeding rats a western-style diet weakens those tight junctions and thereby allows potentially harmful substances to pass into the brain. So, stop the sugar intake as much as you can.
2). Green tea can help you lose fat. Green Tea can help you lose fat, Especially The Harmful Abdominal Fat. When it comes to actual pounds losts, the effects of green tea are relatively modest. Although there are numerous studies showing that people do in fact lose weight, there are also some studies showing no effect.
Green tea contains an active antioxidant compound, Catechins. One of the catechins, known as Epigallocatechin gallate (EGCG) helps to boost metabolism and burn fat. EGCG helps to mobilize the fat by inhibiting an enzyme that breaks down a hormone called norepinephrine. This increases the level of norepinephrine. Now, norepinephrine signals the fat cells to break down fat. Green tea also contains a generous amount of caffeine that stimulates weight loss.
3). Eat eggs to lose weight. Going to work on a couple of eggs might be the way forward if you want to shift those pounds. According to new research from the Rochester Centre for Obesity in America, eating eggs for breakfast could help to limit your calorie intake throughout the rest of the day, by more than 400 calories.
One large egg contains only about 78 calories, yet is very high in nutrients. Egg yolks are especially nutritious.
An egg meal commonly consists of about 2–4 eggs. Three large boiled eggs contain less than 240 calories.
By adding a generous serving of vegetables, you’re able to have a complete meal for only about 300 calories.
Just keep in mind that if you fry your eggs in oil or butter, you add about 50 calories for each teaspoon used.
Eggs are incredibly nutrient-dense and filling, mainly because of their high protein content.
High-protein foods have been known to reduce appetite and increase fullness, compared to foods that contain less protein.
Studies have repeatedly shown that egg meals increase fullness and reduce food intake during later meals, compared to other meals with the same calorie content.
Eggs also rank high on a scale called the Satiety Index. This scale evaluates how well foods help you feel full and reduce calorie intake later on.
Additionally, eating a diet high in protein may reduce obsessive thoughts about food by up to 60%. It may also cut the desire for late-night snacking by half.
4). Brown rice. Rice is a staple in many countries because it is so cheap. Brown rice, even though it’s a carb, is healthy for you and can actually help you lose weight! A serving of brown rice contains 21% of the daily recommended amount of magnesium, 15% of vitamin B6, 4% of the daily recommended amount of iron and 3.5 grams of fiber. Brown rice is higher in nutrition and absorbed more slowly by the bloodstream than white rice. It is a great food to eat for those wanting to reduce inflammation too.
The health benefits of brown rice continue with its fiber, which has been shown to reduce high cholesterol levels, one more way brown rice helps prevent atherosclerosis. Fiber also helps out by keeping blood sugar levels under control, so brown rice is an excellent grain choice for people with diabetes.
Brown rice is a natural wholesome foodrich in essential minerals such as manganese, iron, zinc, phosphorous, calcium, selenium, magnesium and potassium. Vitamin wealth includes vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B6, folate, vitamin E (alpha-tocopherol) and vitamin K. It is a source of protein and adds good amount of fiber content to our diet. Along with this, it is also a provider of health-supportive vital fatty acids.
5). Legumes. The legume class of vegetables is extremely broad, encompassing some 13,000 varieties of beans, peas and lentils. Legumes can be divided into two general categories: immature and mature varieties. Immature legumes, often referred to as “fresh” legumes, include all types of edible pod beans and peas and shell beans that haven’t yet been dried. Wax beans, snow peas, edamame and fresh lima beans are all immature legumes. Mature legumes are harvested from the pod in their fully developed, dried form. They’re commonly known as “dried” beans and peas. Black beans, kidney beans, lentils and split peas are all mature legumes. Nearly all legumes provide protein, fiber, B vitamins, iron, zinc, magnesium and potassium, but mature legumes tend to be particularly rich sources.
As an excellent source of complex carbohydrates, protein and fiber, legumes are a highly satiating food. This means that for a relatively low amount of calories legumes make you feel fuller longer and, therefore, help prevent the hunger that can lead to unhealthy snacking and unwanted pounds. For about 115 calories, a 1/2-cup serving of cooked lentils provides about 9 grams of protein, 20 grams of mostly complex carbohydrates and less than half a gram of fat. It also supplies nearly 8 grams of fiber, or 31 percent of the recommended daily value. Most legumes contain significant amounts of insoluble and soluble fiber. Eating legumes several times a week promotes bowel regularity and helps keep blood sugar levels in check.
Legumes are sometimes called “poor people’s meat” because they’re an inexpensive source of quality plant protein. They truly are an ideal meat substitute, however, because the vitamin and mineral profiles of legumes and meat are comparable. Whereas meat is also a source of cholesterol and saturated fat, however, legumes are a cholesterol-free food that contains virtually no saturated fat. For just over 110 calories, a 1/2-cup serving of cooked black beans delivers 32 percent, 15 percent and 14 percent of the daily values for folate, magnesium and thiamine, respectively, and about 10 percent each of the daily values for iron and potassium. Opting for legumes instead of meat two or three times a week promotes healthy cholesterol levels and helps protect against heart disease.
6). Meditate daily. Meditation is a daily practice of clearing your mind in order to return to a place of clear thinking and calm emotions. Some people practice for as little as five minutes a day, although most meditation experts suggest working up to 20 minutes daily.
First of all, yes, there is a connection! “Meditation can be an effective tool to help people lose weight,” Libshtein tells us. What exactly makes meditation so powerful? It helps us “align the conscious and unconscious mind to agree on changes we want to apply to our behavior,” he explains. Those changes could be a number of factors such as cravings for unhealthy food or control of eating behaviors. It’s important to get your unconscious mind involved because that’s where those bad habits that often cause us to pack on the pounds, like emotional eating, are ingrained. Meditation can help you be more aware of these and, with practice, override them and even replace them with slimming habits.
It can also help you manage stress, which drives some people to eat.
7). Rolling plank exercise. The rolling plank trains the muscles around your abdomen, hip, and lower back.
How To Do
- Position yourself on the floor with your knees and elbows resting on the ground.
- Keep your neck aligned with your spine. Look forward.
- Lift the knees up and support your legs on the toes.
- Contract your knees and keep breathing normally.
- This is the plank pose. Stay in this posture for 30 seconds.
Now, start moving to and fro for the next 30 seconds. This is the rolling plank exercise.
- Lie down on the floor sideways.
- Support yourself on your right elbow and right leg. Your elbow should be perpendicular to the shoulder, and the left leg should be above the right leg, keeping them together.
- Keep your knees straight. Your hips should not be touching the ground.
- Hold this position for 30 seconds. Once you get comfortable, you may hold this for one to two minutes.
- Repeat on the other side too.
While you are in this position, you may also lift the leg on the top and bring it down again. This makes the exercise more effective – it works not only your abs, but also your thighs and hips.
8). Drink plenty of water everyday. Water can be really helpful for weight loss. It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals. The benefits are even greater when you replace sugary beverages with water.
Drinking water increases the amount of calories you burn, which is known as resting energy expenditure.
In adults, resting energy expenditure has been shown to increase by 24–30% within 10 minutes of drinking water. This lasts at least 60 minutes.
Supporting this, one study of overweight and obese children found a 25% increase in resting energy expenditure after drinking cold water.
A study of overweight women examined the effects of increasing water intake to over 1 liter (34 oz) per day. They found that over a 12-month period, this resulted in an extra 2 kg (4.4 lbs) of weight loss.
Since these women didn’t make any lifestyle changes except to drink more water, these results are very impressive.
Additionally, both of these studies indicate that drinking 0.5 liters (17 oz) of water results in an extra 23 calories burned. On a yearly basis, that sums up to roughly 17,000 calories — or over 2 kg (4.4 lbs) of fat.
Several other studies have monitored overweight people who drank 1-1.5 liters (34–50 oz) of water daily for a few weeks. They found a significant reduction in weight, body mass index (BMI), waist circumference and body fat.
These results may be even more impressive when the water is cold. When you drink cold water, your body uses extra calories to warm the water up to body temperature.
Energy and weight loss are two peas in a super-svelte pod. When your energy levels are up, you crush workouts, slash cravings, and are generally way more likely get your butt off of the couch. That’s where water—which makes up nearly 70 percent of the human body—comes in. It keeps your cells firing, your muscles fed with oxygen and nutrients, and your brain focused on working towards those weight-loss goals, says Kaufman.
9). Lemon water. The key ingredient here is the water- Recent research shows that drinking 400 ml of water as soon as you wake up in the morning raises your metabolic level significantly. Water also has significant health benefits. (Metabolic Level is the rate at which your body burns calories to maintain itself) Through the night, your body is deprived of water, and since many of your body processes use water to function, your body’s machinery slows down through the night. When you drink water in the morning, it helps to rev up the machinery back into gear, so it kicks up the metabolic rate.
The other key ingredient Lemon which is packed with Vitamin C and antioxidants. Vitamin C is said to have potent weight loss properties. An article published in the ‘Journal of American College of Nutrition’ in 2005, says that Vitamin C is inversely related to your body mass. The article stated that sufficient Vitamin C intake (opposed to be being Vitamin C deficient) sets off a series of chemical reactions in your body that that break down your body fat for use of energy. Those with depleted Vitamin C levels in their body are more resistant to this reaction. The November 2008 issue of ‘Journal of Biochemical Nutrition’ stated that polyphenols (molecules found in plants with antioxidant properties) found in lemons ‘significantly suppressed’ weight gain, insulin resistance, high blood sugar, excessive fat in your bloodstream and accumulation of fat pads. Lemons even contain flavonoids that have many weight related benefits, including decrease in production of cholesterol and triglycerides by your liver. The authors of the article in the Journal basically say that these properties of lemon not only help in weight loss, but even help in the prevention and control of diabetes and obesity.
Higher acidity of the digestive system as result of the lemon juice consumption leads to better absorption of calcium from the food we eat. Calcium gets stored in the cells. Research has shown that calcium enhances the fat burning ability of the fat cells.
The acidic content of the lemon lowers the absorption of sugars from the food you eat. Which basically means that less sugar will be turned into fat. Besides the juice, some dieters even eat the lemon peels along with the juice. The lemon peels contain pectin, which also helps in weight loss by turning into a gel-forming material in your stomach that further reduces sugar absorption from the food you consume.
The final and optional ingredient – honey has its health benefits, since they add vitamins, minerals, and natural flavor and sweetness.
10). Honey. Honey is full of sweet goodness. It offers a healthy and delicious sweetness, if you add it to your drinks and food. In order to keep yourself fit and achieve a svelte body frame, a spoon of honey a day could offer you wonders.
You can consume a teaspoon of raw honey a day or else you can try something different by mixing it in beverages and desserts. However, the best way of consuming honey is by mixing it in warm water.
A combination of honey mixed with warm water can help you shed the extra pounds of weight to make you fit into your favourite pair of skinny jeans. At the same time, it also ensures maintaining the calorie content of your body. It removes harmful toxins from the body.
Drinking water with honey can help you lose weight. Honey being a natural sugar, not only provides a healthy source of calories but also helps keep your sugar cravings at bay. Drinking honey and lemon water doesn’t guarantee overnight weight loss but it definitely helps the cause over a period of time.
Replace all sugar with honey: Cut out sugar from your diet. This means you will also have to give up on artificial sweeteners. Use honey in your tea, coffee and cereal instead of refined sugar. Keep a check on what you cook too, so that you don’t use sugar in there either.