There’s no gain without pain, but if painful hours in the gym does not fit in your scheme of things to shed extra kilos, there are certain painless ways to lose weight and we would be talking about them in this post. People often think weight loss is all about slogging it out in the gym for endless hours, but it’s not! Effective weight loss is 80% diet and only 20% of exercise, and that exercise need not be painful. People with knee and back pain often cannot engage in rigorous workouts and refrain from getting fit from any activity altogether. For some people, the thought of “pain” associated with workout can create a mind block and prevent them from attempting to even embark on the weight loss journey. In this post, we have listed out 10 painless ways to lose weight.
1. Cut down completely on Refined Sugar:
Refined sugar is the biggest enemy that prevents you from losing weight. In fact, it piles extra pounds in your body. Refined sugar adds excess amount of calories to your diet, without providing any kind of nutrition to the body. Cut down on refined sugar and you can see a positive change in your skin, weight, and overall health. You may opt for healthier sugar alternatives and consume fruits when sugar craving hits you. Every dietician and doctor would recommend switching refined sugar with natural alternatives. Sugar undoubtedly causes weight gain, and also leads to other metabolic diseases such as diabetes and cardiovasulcar problems. When you experience low energy levels and can’t binge on sugar, try jaggery (Indian gud) or organic honey in your tea, coffee, juice etc to increase your energy levels. These are some of the best replacements for refined sugar.
2. Learn to Portion Control:
We would tell you a little trick that would help you in portion control – eat food from a bowl rather than a plate and you would be able to control calories during all meals. When you use small plates or bowls, you tend to take smaller amount of food and that would prevent you from eating more than you need. There’s also an amazing scientific study that states that your brain gets tricked and feels satisfied when you eat from a bowl than from a plate. You would feel full when you eat from a small bowl with the same quantity of food that you eat from a larger plate. Also, the bowl’s weight in hand will give you the feeling that you are consuming more food. So, dump that plate and pick that bowl.
3. Clean Eating is the Key:
The concept of clean eating means taking extra care to completely weed out refined, processed food from your daily diet. It also means no packaged food, no eating out, eliminating transfat, and watching out every ingredient that goes into your food. Clean eating means eating whole foods and increasing the portion of fruits and vegetables.
4. Turn to Yoga to Lose Weight without pain:
Bollywood divas like Kareena Kapoor, Shilpa Shetty, Malaika Arora all credit yoga for their wonderful frames. They vouch for the fact that yoga helps them stay in shape. Even International models stay fit with yoga and are ardent fans of this form of exercise. Anyone and everyone can do yoga, at any place. Yogasanas like plank pose, virabhadrasana, trikonasana, dhanurasana, navasana, all help with weight loss. Also, 12 cycles of surya namaskar can bring about a remarkable change in the body.
5. Dieting is the most Effective Way to Lose Weight:
As we have mentioned earlier, weight loss is all about 80% diet and 20% exercise, so one should lay a great importance on dieting. Rati Beauty programs are designed in a way to lose weight through healthy food, without compromising on nutrition and health.
6. Brisk Walking is for everyone:
Activities like cycling, running and brisk walking increase the blood flow throughout the body and more oxygen flow through the skin cells, it helps to burn fat effectively. In fact, brisk walking for even 30 minutes can put your weight loss journey on fast track. This is the best form of cardio that you can do without any injury or mess. Walking releases the tension in your calf and thigh muscles, easing out the pain a bit. It’s not necessary to walk really fast. Listen to your body and do as much as possible.
7. Increase Fiber Intake:
Soluble fiber, combines with water to form a gel-like component that slows down the release of digested food into the gut. Soluble fiber also helps the friendly bacteria that exist in the intestines thrive well and these bacterial flora helps with better absorption of vitamins and nutrients into the bloodstream from the small intestine. This process is called fermentation which releases short chain fatty acids which can in turn reduce belly fat. Fiber also helps reduce appetite to a great extent by regulating the production of hunger hormone “ghrelin.” Fiber content also reduces one’s appetite by slowing the movement of food through the gut. Since fiber has low glycemic index, it also does not spike up insulin and thus reduces the chance of extra calories getting stored up as fat in the body. Here’s a list of fiber-rich foods that you can include in your daily diet.
8. Cut down on Frequent Snacking:
Insulin, which is a fat-storing hormone too, tells the body cells to store fat and also prevents breakdown of fat. Frequent snacking raises insulin levels in the body and too many insulin spikes through the day will result in creation of new fat cells. Restrict snacking to just twice a day, without indulging in high-calorie food. Opt for healthy snacks like apple and nuts such as almonds, walnuts, or even peanuts.
9. Try intermittent Fasting:
Intermittent fasting consists of a fasting and feasting period with a long fasting period and a comparatively shorter feeding window. Intermittent fasting does not stop you from eating what you want; on the contrary, you can eat whatever you want albeit, only during the “feeding window.” More and more people are switching to healthy lifestyle and to intermittent fasting because of its multi-pronged health benefits. Intermittent fasting not only helps to lose weight, it is therapeutic as well by controlling insulin spikes, by regulating blood sugar levels, detoxing the body, and reducing overall inflammation. During the fasting period, the body goes into a healing and repairing mode. You will notice increased mental alertness and improved stamina with such type of dieting. In fact, intermittent fasting is not a new fad. All the major religions of the world advocate periods of fasting for spiritual purification, but science has proved beyond doubt that intermittent fasting does more than spiritual detox. It helps you lose weight without causing any side effects. When you are fasting through a major portion of the day, your calorie intake automatically and drastically reduces and that would result in calorie deficit, leading to rapid weight loss. During long periods of fasting, your body starts to use up stored up glycogen and sugar and then reaches to fat stores to fuel itself for day-to-day activities. When fat stores are utilized, one automatically loses fat including stubborn fat like belly fat.
10. Keto Dieting:
Keto diet is all about being on a high-fat and low-calorie diet where the body is tricked into a state of ketosis and fat gets burned into ketones which then gets utilized as fuel instead of carbs and sugar. Since the body is deprived of carbohydrates, it can no longer source sugar from food and makes use of stored fat in your body and that way you lose loads of weight. We have diet programs with keto dieting on Rati Beauty, you can check them out.
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