These days we eat junk food, don’t exercise, and as a result add fat to our body and gain extra weight. To overcome this big problem of extra weight, you don’t need to stop eating and start dieting. Just follow these steps and you will be able to lose weight easily and in a short duration:
Causes of gaining extra weight
1. Omega 3 fatty acid deficiency
Omega 3 fatty acids are important in maintaining our body. They also save us from many diseases. Our body can’t make omega 3 fatty acid so we should take such food item which are rich in this nutrient. It helps in maintaining the body’s metabolic rate. Deficiency of this fatty acid leads to the accumulation of fat.
2. Excessive eating
Sometimes we eat excessively, mostly at parties and on special occasions. Excessive eating not only increases our weight but also causes stress and depression. This may affect your eating habit and cause weight gain.
3. Hypothyroidism
Thyroid hormone deficiency can affect food metabolism, it can cause underweight or overweight. Weight gain is due to deposition of protein in the body. Symptoms of hypothyroidism are swelling of the face or eyes, dry skin, decreased sweating, poor memory, weakness, and headache.
4. Smoking or taking drugs
It has been proved from many studies that people who smoke or drink are at a greater risk of gaining extra weight. Drugs can cause fluid retention. Drugs that cause weight gain are steroids, anti-inflammatory drugs, antidepressants, and diabetic medications.
Tips to lose weight easily and in short duration
1. Increase your exercise level
If you can increase your time of physical activities then there is no need to cut down on your food. Exercise is one of the best and effective methods of losing weight in a short duration, but for this you need to be punctual.
2. Reduce your sugar intake
Reducing the amount of sugar in your diet can make a big difference. Taking one extra spoon of sugar daily in your diet may result in gaining weight at the rate of 5 lb per year. Try to use sugar free products and avoid soft drinks.
3. Reduce calories in your diet
A low calorie diet is the simplest form of dieting. Low calorie foods help a lot in a weight loss program. Try to eat 400 to 600 calories less than your normal intake – you may easily lose two to three pounds in a week. Try to include oatmeal, fat free cheese, sandwiches and banana shakes in your diet.
4. Drink plenty of water
Instead of soft drinks or coffee, try to drink as much as water as you can in a day – soft drinks contain about 100 calories and water has zero calories. The higher the consumption of water, the lower the amount of deposited fat.
5. Walk for 30 minutes daily
This is one of the easiest ways of losing weight as you don’t need to exercise a lot or go to gym or cut down on your food. Just make a habit of walking daily for 30 minutes. It will become easier if you go to a park with your family or friends. You can talk and walk, and time will pass easily.
6. Eat slowly
Eating in a hurry is not only a reason for gaining weight but also a cause of many other diseases. Try to chew your food properly and eat slowly.