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Here, in this PPT, we have shared important tips that help you to reduce weight and get a healthy body. If you want to lose weight under the guidance of experienced doctors then visit the website: http://memorialhospitalsonipat.com
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How To Reduce Weight http://memorialhospitalsonipat.com/
Choose A Low-carb Diet If you want to lose weight, consider starting by avoiding sugar and starch (like bread, pasta and potatoes). B A The main advantage of the low-carb diet is that it may cause you to want to eat less. Even without counting calories, overweight people tend to eat fewer calories on low carb. Sugar and starch may increase your hunger, while avoiding them may decrease your appetite to a more manageable level. If your body wants to have an appropriate number of calories, you don’t need to bother counting them. Thus, calories count, but you don’t need to count them. Metabolism-sparing effect, with different groups of people who had lost weight burning an average of between 200 and almost 500 extra calories per day on a low-carb maintenance diet compared to a high-carb or moderate-carb diet. A low-carb diet can reduce your hunger, making it easier to eat less. And it might even increase your fat burning at rest. It shows that low carb works for weight loss and that on average it improves important health markers.
Avoid Eating Fruit This piece of advice is controversial as fruit has an almost magical health aura today. People may believe that fruit is nutritious but unfortunately fruit contains a lot of sugar – around 10% by weight (the rest is mostly water). Five servings of fruit per day are equivalent to the amount of sugar in 16 ounces of soda (500 ml). Contrary to what many people believe, the natural sugar in fruit is more or less identical to the sugar in soda and other sweet beverages (about 50% glucose, 50% fructose).
Avoid Drinking Beer Beer contains rapidly digested carbs that shut down fat burning. That may be why beer is sometimes referred to as “liquid bread.” There’s a good reason for the term “beer belly.” • Here are smarter (lower-carb) alcoholic options for losing weight: • Wine (red or dry white) • Dry champagne • Hard liquor like whisky, cognac These drinks hardly contain any sugar or digestible carbohydrates so they’re better than beer. Large amounts of alcohol might slow weight loss somewhat, so moderation is still a good idea.
Do Exercises for Weight Loss Walking Jogging Or Running Cycling Weight Training Yoga
Walking Walking is a great exercise for beginners, as it can be done anywhere, doesn’t require equipment, and puts minimal stress on your joints.. it’s estimated that a 155-pound (70-kg) person burns around 167 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h).A 12-week study in 20 women with obesity found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively (6).It’s easy to fit walking into your daily routine. To get started, aim to walk for 30 minutes 3–4 times a week. You can gradually increase the duration or frequency of your walks as you become more fit.
Jogging Or Running Jogging and running are great exercises to help you lose weight. Although they seem similar, the key difference is that a jogging pace is generally between 4–6 mph (6.4–9.7 km/h), while a running pace is faster than 6 mph (9.7 km/h). Both jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. To get started, aim to jog for 20–30 minutes 3–4 times per week. Jogging and running can help burn harmful visceral fat, commonly known as belly fat. This type of fat wraps around your internal organs and has been linked to various chronic diseases like heart disease and diabetes
Cycling Cycling is a popular exercise that improves your fitness and can help you lose weight. Although cycling is traditionally done outdoors, many gyms and fitness centers have stationary bikes that allow you to cycle while staying indoors. 155-pound (70-kg) person burns around 260 calories per 30 minutes of cycling on a stationary bike at a moderate pace, or 298 calories per 30 minutes on a bicycle at a moderate pace of 12–13.9 mph (19–22.4 km/h). People who cycle regularly have better overall fitness, increased insulin sensitivity, and a lower risk of heart disease, cancer, and death, compared with those who don’t cycle regularly. Cycling is great for people of all fitness levels, from beginners to athletes. Plus, it’s a non-weight-bearing and low-impact exercise, so it won’t place much stress on your joints.
Weight Weight training can help you build strength and promote muscle growth, which can raise your resting metabolic rate (RMR), or how many calories your body burns at rest. Training 24 weeks of weight training led to a 9% increase in metabolic rate among men, which equated to burning approximately 140 more calories per day. Among women, the increase in metabolic rate was nearly 4%, or 50 more calories per day Body continues to burn calories many hours after a weight-training workout, compared with aerobic exercise
Yoga “ Yoga is a popular way to exercise and relieve stress. “ A 12-week study in 60 women with obesity found that those who participated in two 90-minute yoga sessions per week experienced greater reductions in waist circumference than those in the control group — by 1.5 inches (3.8 cm), on average. • it’s not commonly thought of as a weight loss exercise, it burns a fair amount of calories and offers many additional health benefits that can promote weight loss. • 155-pound (70-kg) person burns around 149 calories per 30 minutes of practicing yoga. • Additionally, the yoga group experienced improvements in mental and physical well-being. Yoga can teach mindfulness, which can help you resist unhealthy foods, control overeating, and better understand your body's hunger signals
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