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Weight gain is common these days. Especially in Asian countries, we mostly come across the people who are suffering from weight gain. They wanted to lose weight but they cannot do a heavy type of exercises and spend time in the gym because of their tough routine or whatever are the reasons. Obesity is a disease and it should be eradicated as soon as possible because it can lead you to many fatal diseases.
So, in today's blog, I am going to write about the ways by which you can easily reduce weight within a week. These methods may look so simple but still, they are working and beneficial for the people of all ages. This would be a step by step instruction blog and all you need to do is to read them carefully so that at the end of the blog, you may have a better idea about how things are going to work. So let us get started with my first point to reduce weight.
Remove Sugars and Starches from your Diet:
What are sugars?
Sugar is the generic name for sweet-tasting, soluble carbohydrates, many of which are used in food. There are various types of sugar derived from different sources. Simple sugars are called monosaccharides and include glucose (also known as dextrose), fructose, and galactose.
This is the most important point. This is the first thing which you need to do. You should remove sugars and starches from your diet immediately. Sugars and Starches increase your hunger levels and make you hungry. When you are hungry you eat and when you eat, you gain weight. So all you need to do is to remove sugars and starches from your diet. When you do this, your hunger level goes down and you will eat fewer calories.
Starch or amylum is a polymeric carbohydrate consisting of a large number of glucose units joined by glycosidic bonds. This polysaccharide is produced by most green plants as energy storage. It is the most common carbohydrate in human diets and is contained in large amounts in staple foods like potatoes, wheat, maize (corn), rice, and cassava.
Now your body needs those sugars and starches so your body will start to burn your internal fats stored. Another benefit of this is that it lowers your insulin level which causes your kidneys to shed large amounts of sodium and water out of your body which as a result reduces weight.
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Making the long story short, removing starches and sugars from your diet decreases your appetite, lowers your insulin levels and make your body to lose weight without feeling hungry.
Increase Vegetables in your Diet:
This is the easiest way to lose weight. If you want to lose weight easily and quickly then jump to eating only vegetables. At one side, when you are decreasing your protein intake, start increasing your vegetable intake. So instead of proteins, focus on vegetables because vegetables are filling. Not only they are filling but also they are nutrient-dense. If you eat more veggies than you will feel fuller faster because of the fiber intake through veggies.
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Drink Mainly Water:
Sports or energy drinks are not good for your health and they do not pacify your hunger. They only trick you and you will feel more hungry after some time. So instead, you need to drink a lot of water if you want to reduce your weight without feeling hungry.
Water does not contain any kind of calories, sodium or carbs which makes it a perfect drink to lose weight. It also flushes out excess water weight and increases your metabolism rate. If you find water boring than add lemon to it or mint leaves so that it may not remain boring or tasteless to you.
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Lift Weight 3 Times A Week:
I know I have mentioned earlier that this blog will not be about exercising or workout things but it is recommended to lift weight only 3 times a week. The reason behind is that, when you workout and lift a weight, you burn a lot of calories and prevent your metabolism rate from slowing down because when you start losing weight, your metabolism rate slows down.
So this will be a good practice to go the gym and lift the weight. It is recommended to go to the gym to do this with the help of your trainer if you are new to the gym. If you cannot go to the gym than simply lift weight at your home. Grab anything which is heavy and lift it up and down. If lifting weight is not an option for you then do some cardio workouts like cycling, running, jogging, swimming etc.
In short, doing any sort of resistance training will burn your more calories and never lets your metabolism rate to slow down.
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Eat More Fiber:
As discussed earlier that vegetables contain fibers which help you in reducing weight. If you increase your fiber rate in your diet then it will help you in reducing your weight and getting slim. This is because fiber makes you fill without adding any kind of extra calorie to your body. So, no calorie, no fats, and no weight gain. Not only these fiber-filled vegetables are cheap and easily available. They do not require any kind of expertise to cook and serve. They are easy to find and easy to make with delicious taste.
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Drink Coffee or Tea:
Coffee or Tea addicts are everywhere. If you do not drink coffee or tea then start drinking it because coffee or tea burns a lot of your fats causing you to lose weight. But if you do not drink coffee or tea then start either of them or both of them if you really wanted to lose your weight fast.
It would be a good practice to drink coffee before a workout because it will energize you by dissolving your fats and you will be able to work without eating anything which will cause you to burn more and more calories and will not even realize it.
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There are many other ways by which you can reduce weight very easily but as it is said that nothing could be gain without baring a pain. So you have to do your part in reducing weight and your body will do its part. You can search on the web and you would find thousands of ways to reduce weight but I have selected one of the best methods for you to reduce weight. I would like to end my blog here with a 2-minute video which will also help you a lot about reducing weight.