6 tips to help you lose weight

There are no facts like 'one size fit for all'. Every human being has got a different body, and they require individual interventions to lose weight. Anyhow there are some common health tips that all of us can get some weight reduced. I am showing 6 steps to lose your body weight.



Tip 1: Do not skip breakfast.

The first meal of the day, breakfast, is crucial. It won't happen if you skip breakfast in the hopes of losing weight. since skipping breakfast can make you feel more hungry and cause you to eat more than normal.

Tip 2: Eat at regular times.

Eating your meals on time will help you burn calories more quickly at breakfast, lunch, and dinner. Additionally, this will reduce the desire to snack on unhealthy, high-fat, and high-sugar items.

Tip 3: Eat more fruits and vegetables

.Increased consumption of fruits and vegetables will aid in illness prevention. They are also very low in carbohydrates and high in fiber, vitamins, and minerals. You'll be less tempted to consume unhealthy snacks if you can fill up on fruits and veggies. Eating five pieces of fruit and vegetables each day is crucial ( 5 A Day).

The amounts below reflect one serving of fruits and vegetables.

5 A Day Fruit portions



A portion is 2 or more small fruit. 

  • A portion of 2 or more small fruit like grapes

     
  • A portion is 1 piece of medium-sized fruit For example Apple, Banana, Orange
  • A portion is a slice of a large size fruit. For example 1 slice of papaya, a slice of melon, a slice of pineapple or mango
  • A heaping spoonful is around one piece of dried fruit. (As in raisins) But be aware that certain dried fruits have significant sugar content.

5 A Day vegetable portions

One serving is equal to two broccoli spears or four heaping tablespoons of fresh vegetables including spinach, green beans, and carrots.


One serving is three heaping tablespoons of cooked vegetables like carrots, peas, and cauliflower.

One portion of beans and pulses like kidney beans and chickpeas is three heaping teaspoons. But be careful to limit your intake of beans or pulses to one serving each day.

Smoothies and juices can also count toward your 5 a day. However, make sure to limit your intake of smoothies, vegetable juice, and unsweetened 100 percent fruit juice to one serving per day. 150 ml, or one small glass, is equal to one part of this.

Tip 4: Be active

In addition to a balanced diet, exercise is essential for weight loss and maintaining a healthy weight range. There are numerous health advantages to exercise. Dieting alone won't help you lose weight. You can accomplish this goal by combining a healthy diet and exercise.

The following recommendations for adult-friendly physical activities;

  1. It's crucial to get some exercise each day.
  2. Exercise for at least 75 minutes each week at a strong intensity or 150 minutes at a moderate intensity.

You will successfully burn fat from your body by engaging in exercises of moderate intensity. Here are some examples of moderate-intensity workouts. If you want to gauge how intense your exercise is, try singing and talking at the same time. When engaging in an activity, if you can converse but not sing, the intensity is moderate.

  • Fast Walking
  • Swimming
  • Bike Riding
  • Dancing
  • Playing tennis

Some of the vigorous intensity exercises

  • Jogging and running
  • Fast Swimming
  • Bike riding fastly or  riding  on mountains
  • Walking up stairs
  • Playing Football, Rugby, netball
  • Skipping Rope

 

Tip 5: Drink more water

The consumption of water might fill you up. Sometimes all you need is a glass of water to feel satisfied, but you can mistake this for hunger and eat more as a result.


Tip 6: Eat high-fiber foods

You will feel satisfied for a long period if you eat meals high in fiber. This will prevent you from overeating and putting on weight.

Foods made from plants contain fiber. Here are some examples of foods high in fiber;

  • Fruits and vegetables
  • Oats
  • White bread
  • Pasta
  • Beans and Peas, lentils

I hope these tips will be very useful for you to lose weight. Stay tuned for more healthy tips for you. Thank you!