10 ways to lose weight in urdu / hindi
Drink Water Before Every Meal
You won’t drop 5 pounds in a day, but research suggests it’s effective for long-term, moderate weight loss by helping to curb appetite and boost metabolism. Plus, there’s no downside—it’ll help you get your fill of water for the day, which has been linked to a slew of other health benefits beyond weight loss.
It’s been proven by research too: eating attentively was shown to have a direct influence on the amount of food consumed, according to a recent study published in the American Journal of Clinical Nutrition. People who ate a meal while distracted ate a moderate amount more than non-distracted eaters—plus, the distracted eaters ate more food than the non-distracted eaters later in the day. Removing visual information about the amount of food eaten during the meal also led to an increase in the amount of food consumed. The takeaway: The less you focus on your food and the more you focus on the TV/computer/smartphone in front of you, the less satisfied you’ll be and the more you’ll be inclined to eat now and later. (This isn’t the only part your brain plays in your appetite; here’s how to trick your brain into healthy eating.)
Cut Calories By Making Simple Swaps
We know, you’ve probably heard these a thousand times. But if you can make these small swaps day-to-day, you’ll spare enough calories for the treat foods you really want or to go into a calorie deficit (a.k.a. the key to weight loss). (And this is just the tip of the iceberg. We have 50 more easy ways to cut calories.) Making these simple swaps is the way to health-ify your eating style and lose weight without actually dieting.
Eat Some Dark Chocolate
No, eating dark chocolate isn’t going to magically make you drop pounds. But if you need a sweet treat, reach for some dark chocolate instead of milk chocolate or something else high in sugar and calories. Over time, it could help you eat less and save calories.
Beyond the occasional fidget, you can do simple things like taking the stairs and walking more to increase your overall daily calorie burn—no gym required. “Move as much as possible,” says Cederquist. “Wearing a Fitbit or another type of activity tracker is helpful for people to realize just how little many of us move.” Cederquist recommends hitting 10,000 steps a day every day for general health and well-being—no excuses.
If you’re eating fewer than 1,200 calories per day, your workouts will suffer and the constant stress on your body can lead to muscle loss and slow your metabolism, as we reported in 10 Things You Don’t Know About Calories. If you’re trying to eat super healthy, you might be surprised at how few calories you’re actually eating—try tracking your daily intake with a food tracking app and make sure you’re fueling your body, not depriving it of nutrients.
Downsize Your Dishware for Portion Control
Swap giant dinner plates, bowls, and silverware for smaller versions, and pick up portion-sized packages of snacks instead of nomming straight from a full-size box or bag, says Cerderquist. You’ll be eating less without even thinking about it. Another pro tip: stay away from protein bars. “It is amazing to see that an entire well-balanced meal can have the same amount of calories as many protein bars,” she says. “But you are much more satisfied when having the variety of textures and flavors from a real meal.”
Get Some Shut Eye
We know—getting enough sleep can be tough. But if you’re trying to lose weight while making the least amount of effort, think of more hours in bed as a substitute for hours in the gym. Doesn’t sound like a bad swap, right? (Try these tips from sleep experts for a great night’s sleep, every night.)
Makeover Your Environment
A good general rule of thumb for prompting healthy eating habits: make healthy options more readily available, and keep unhealthy options hidden, he explains in Slim By Design. Walking past a fruit bowl each day instead of a candy bowl or cookie jar just might save you a handful of calories a day—which adds up to a few pounds each year.
Reconsider Your Clothes
At the same time, wearing clothes you can actually move in (read: not stilettos and a tiny pencil skirt) to work might help keep you active during the day instead of parked at your desk. A study by the American Council on Exercise found that people took an average of eight percent more steps on days that they wore jeans instead of conventional business clothes. You officially have a health excuse to ask for casual Friday every day.