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Weight loss is a planned, systematic and gradual process. It can not occur overnight but takes a few weeks or several months. A few people do get surprising results in a few days by following fad or crash diets. But these diets can be harmful in the long run since weight loss at home results should be sustainable. The ideal weight loss plan that prevents weight gain after attaining the weight loss objectives is the one that is based on the essential principles of dietetics and nutrition. These principles include variety, balance, and moderation.

Here are a few tips to achieve weight loss at home : 

  • Consume more protein-rich foods: Protein takes longer time to get digested, assimilated and absorbed into the bloodstream. A greater number of calories are burnt if you consume high protein foods.

  • Add fibre in diet: Include at least 30-35 grams of dietary fibre in your diet by using wheat bran, oat bran, psyllium husk powder, chia seeds, and by consuming 4-5 servings of vegetables high in fibre such as french beans, spinach, amaranth, and broccoli. Fibre-rich foods keep you full for longer and prevent overeating.

  • Drink plenty of water:  Drink plenty of water throughout the day at regular intervals. Avoid drinking too much water all at once, rather try to drink 2-3 glasses after every three hours. This prevents stomach ache and bloating.

  • Eliminate packaged foods:  Processed foods are high in sodium, monosodium glutamate (MSG), other flavor enhancers, preservatives, and chemical additives which lowers immunity and disrupts overall health. Processed foods are largely refined and devoid of essential micronutrients such as iron, calcium, zinc, and selenium.

  • Jasmine Tea: Drink 2-3 cups of warm Jasmine tea to boost your metabolic rate and to stay fit. Jasmine tea is rich in polyphenols such as catechins which enhance the well being. It also helps in reducing water retention. Take 1 cup of Jasmine tea early in the morning, after lunch and after dinner. 

Apart from the above-mentioned tips, the timing of the meal plays a  very important role. Try to finish the last meal of your day by 6:30-7 pm to provide sufficient time for digestion and absorption of nutrients. Breakfast must be consumed without fail each day. Meal skipping is not advised to lose weight because it never works in the long-run.

By following the above-mentioned guidelines, it is not very difficult to shed the extra pounds and keep the extra weight away. Also practice mindful eating, consuming small frequent meals, avoiding oily foods, and chewing food properly to enable smooth digestion and absorption of nutrients.

Photo by Bill Oxford on Unsplash


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