Why loose weight naturally without following popular diet trends

 

If your weight loss is not to regain health then this blog is not for you.

Most popular diets out there eliminate certain food types totally which would otherwise be an important source of nutrients. These diets may work at first helping you lose weight. But depriving yourself of some of the food types which would otherwise provide vitamins, minerals and fiber, may have an adverse effect on your health over the long term. Many weight-loss diets do not include the right balance of foods to keep you healthy. Most of the diets out there are more like crash courses promising to lose weight in 21 days to 3 months. Experts recommend losing only about 0.25 kg-1 kg(0.5lb-2lb) per week. Losing more weight than this is bad for health and non sustainable. You are not only going to regain weight weeks after completion of your diet, but you will also harm your health negatively.

Think of weight loss in long term and to regain health. A long term goal is something you want to reach in 6 months or more. For example, someone who isn't active at all right now may have a goal of entering an organized 2 mile walk in 2 months and 3 miles in 4-6 months. Focus on the positive changes, not results. Even if you don't lose much weight, the changes in diet and physical activity will boast your health. Overall Trust in the process.

A person's weight may be determined on heredity which you don't have control over but it is also dependent on physical activity and the food you eat which is in your control.

I have come up with a weight loss program that will not only reclaim your health but is more sustainable and maintainable over your lifetime. 

My weight loss program is 5 parts. Instead of thinking this as a weight loss program and deciding to go on a diet, I want you to think you are going on a health reclamation journey. Weight loss will be a byproduct of this health reclamation journey.

1. Detoxification: Remove toxins from your body 
   This will improve metabolism which will in turn help both in losing weight and regaining health.
   
   
2. Physical Exercise: Brisk walking, running, Yoga, etc
   
   
3. Healthy eating: A Diet plan that promotes weight loss in a healthy way without eliminating any food types. I call this healthy eating to avoid confusion with various commercial unhealthy diets
   
   
4. Posture: Many people ignore this important attribute important for weight loss and health Yoga 
5. Relaxation: Meditation and Breathing exercises. A good night's sleep.
   
   
6. Optionally 6:1 Diet where you skip one and only one meal per week and increase the time between your dinner and breakfast. If you can't fast try to have a very low-calorie meal once a week. But don't skip breakfast and don't overdo fasting. Fasting enables your body to repair damaged cells which would burn calories. 

Relation between Calories and Weight Loss

 You need to burn approximately 3,500 calories to lose one pound or 0.5 kg per week. You do this by burning more calories than you consume. You will have to create a deficit of 500 calories per day to lose one pound or 0.5 kg per week. Half or close to half of the calorie deficit can be through your diet and the remaining should come from an aerobic activity like exercise or workouts . Generally, the recommended daily calorie intake for women is 2,000 calories a day for women and 2,500 calories a day for men. Don't decrease your calorie intake for more than 250-300 calories a day. Instead increase your activity for creating more deficit. Add healthy eating in your calories. 

How to increase your walking pace:

Brisk walking for 45 minutes or more for fewer days is better than walking a shorter distance for more days. Fat is burned when your heart rate is at approximately at120. If you had been inactive, it will take practice to reach here. Start with some low-intensity to moderate exercises like just walking 20 minutes a day. Then gradually increase your intensity every week by walking for more time while also increasing your speed. As with any type of exercise, you get better with practice over a period of time and you keep practicing. Over time you will build stamina and doing exercise will get better and easy.

C25K App is a great tool to help you get to a regime of walking/running 3 miles or 5KM a day over a period of time. It starts small and gets you where you want to be. If you can't get to its default phase, repeat the week until you get comfortable.

Motivation is the key. You must motivate yourself to reduce weight for the health benefits it brings in. If your week starts on Sunday,  See the progress you made that week until Saturday.  Treat yourself to your favorite dessert if you met your goals that week. Again, don't overdo it. Treat yourself but with reduced quantity.

Don'ts:  When people start exercising, they tend to eat more with the assumption that they do exercise and that it's okay to eat more. But know that physical exercise only burns around 250-300 calories and overeating will add more calories than you actually burn.

Detoxifying body

Detoxifying  Intestine:
Vegetables: Ridge gourd

Detoxifying Kidney:
Snake Gourd

Detoxifying Thyroid:

Lower your blood pressure.

Lower your blood sugar (if you have diabetes or prediabetes).

Lower your cholesterol.

2. Diet:

American Heart Association and the American College of Cardiology recommend a diet that is high in fruits, vegetables, fiber, whole grains, and nuts.

Nuts: 

28 grams of nuts per day (12-15 nuts)

Health Benefits:

1. improved circulation 
2. increased life expectancy 
3. improved mood 
4. strengthen muscles 
5. weight loss or maintenance 
6. joint support 
7. increased bone density 
8. improved sleep 
9. decreased Alzheimer’s risk and decreased mental decline 
10. improved breathing 
11. increased stamina

Healthy Weight Loss Food:

1. Honey
2. Tablespoon of Chia Seed (30 min) + Water 
3. Lemon
4. Cumin seeds
5. Cabbage/Cauliflower/Broccoli
6. Apple
7. Nuts and Seeds (Food rich in Selenium, iron, and Zinc)
8. Green tea
9. Turmeric
10. Cinnamon
11. Whole Grain (Oats, Barley, Rye, brown rice, or 100 % whole wheat bread)

Reducing Belly fat:

1. Fenugreek/Methi
2. Cinnamon
3. Barley
4. Apple

Reducing Cholesterol:

1. Okra
2. Egg Plan
3. All Gouds
1. Ridge Goud (Luffa/Chinese Okra/Ghosale), 
2. Snake Goud (Parval/Padvale) 
3. Ivy Gourd(Tindora/Tendli), 
4. Bitter Goud (Karela), 
5. Bottle Gourd (Lauki/Dhudi/Doodhi)
6. Ash Gourd (Petha/Kuwale)

Reducing triglycerides:

Following foods have all been shown to significantly reduce triglyceride levels and thus not only reduce your weight but also reclaim your health.

1. fish containing Omega-3 fats like salmon, mackerel, and sardines 
2. whole grains like unrefined wheat, rice, oats, barley, and rye are eaten in their “whole” form
3. quinoa 
4. avocado 
5. coconut oil 
6. cruciferous vegetables like cauliflower, cabbage, kale, broccoli, brussels sprouts, etc
7. garlic 
8. Soy protein products 
   
   

1. 
   

Healthy fruits and vegetables

1. Okra
• Rich in Vitamins particularly C and K, and contains some protein and fiber(Many fruits and vegetables lack protein)
• Contains beneficial antioxidants
• Improves the health of the Heart and Brain by lowering Cholesterol
• Polyphenols decrease your risk of heart problems and stroke by preventing blood clots and reducing free radical damage.
• The antioxidants in okra may also benefit your brain by reducing brain inflammation. Mucilage (a thick, gel-like substance found in okra) can bind with cholesterol during digestion so it is passed from the body.
• Have anticancer properties
• Control Blood Sugar
• Okra is rich in antioxidants that may reduce your risk of serious diseases, prevent inflammation, and contribute to overall health. Most notably, it contains polyphenols that may contribute to heart and brain health
2. Gauds
3. 
   

Basal metabolic rate (BMR) 
BMR is the average daily amount of energy (calories) that is used by a body when it is at rest. It is determined by heredity, height, body composition, and age. Few people have higher BMR than others. These people naturally burn more calories than others.

Its also known as Resting metabolic rate (RMR)

See my other post for consuming Nutrients for Health and Weight Loss

Myths:
People who are thin but don't exercise or eat nutritious foods aren't necessarily healthy just because they are thin

But weight is only one part of your health. Even if you carry some extra weight, eating healthy foods and being more active can help you feel better, have more energy, and lower your risk for disease