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![Weightloss-1296684910-770x533-1.png](/uploads/Weightloss_1296684910_770x533_1_7345777d18.png)

WEIGHT LOSS TIPS

Are you trying to get into a regular shape or fit into an old pair of jeans and you tend to opt for Fad Diets? Say no to Fad Diets as most of these diet plans are not based on evidence, and you tend to end up with health complications. Check out the proper tips for weight loss to stay healthy. 

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## Weight Management can be done through a holistic approach by focusing on Nutrition and Lifestyle changes.

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## 

**1. DO NOT INDULGE IN BINGE EATING**
Replace a hand full of popcorn, chips with nuts and dry fruits like walnuts, peanuts, cashews, hazelnuts; or snack on seeds such as flaxseeds, pumpkin seeds, sunflower seeds, etc. If you are looking out for something more filling, opt for fresh fruits.

**2. SAY NO TO FAD DIETS**
The restriction does not help in weight loss in the long run. Fad diets are neither sustainable nor a long-term option. Consume inadequate portions. Balance your portion size.

**3. COUNT YOUR CALORIES**
Keep track of your calories. When you are exceeding the required calorie intake calorie tracking can bring you in control.

![What-to-Know-about-Binge-Eating-Disorder-@2x.png](/uploads/What_to_Know_about_Binge_Eating_Disorder_2x_51ceb82f04.png)

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**4. USE SMALLER PLATES**
If you find difficulties in balancing your portion size. Use smaller plates. When you serve yourself on smaller plates; you are not going to overeat.

**5. MINDFUL EATING**
Be mindful of what you eat and how much you are eating, as you know, your calorie intake does not overeat, helping in weight loss. Incorporating mindfulness allows us to let go of the restrictions around food and helps us in focusing on awareness, self-compassion, and freedom of choice.

**6. INCREASE YOUR PROTEIN INTAKE**
Protein is a bodybuilding nutrient. It increases our satiety level and helps in reducing our cravings. Focus more on lean meat, egg dals, and pulses.

![ella-olsson-M6scNA7N_G4-unsplash.png](/uploads/ella_olsson_M6sc_NA_7_N_G4_unsplash_671f03ad0b.png)

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![caley-vanular-NGxd0beBLps-unsplash.png](/uploads/caley_vanular_N_Gxd0be_B_Lps_unsplash_03251fb540.png)

**7. INCLUDE FIBRE IN YOUR MEALS**
Include fiber-rich foods as it keeps you feel full for longer, so you don’t binge on any food. Grains, Fruits, vegetables, seeds are high in fiber.

**8. EAT SLOWLY** 
Chew your food slowly. The body sends its satiation signal about 20 minutes after the food is consumed. When we slow down, we give the body a chance to catch up with the brain and hear the signals to eat the right amount.

**9. EXERCISE REGULARLY**
Keep a routine and exercise regularly. Exercise at least 30 min every day. You can do any form of exercise like yoga, Pilates, weight training.

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![monika-grabkowska-114R2tFk8gI-unsplash.png](/uploads/monika_grabkowska_114_R2t_Fk8g_I_unsplash_14a0189a9e.png)

**10. GET ADEQUATE SLEEP**
Studies have proven that adequate sleep helps in weight loss. Sleep influences appetite hormones in our body – leptin and ghrelin. Leptin decreases appetite, so when leptin levels are high, we usually feel fuller. Ghrelin is a hormone that stimulates appetite, and is referred to as the “hunger hormone”. Sleep restriction increases levels of ghrelin and decreases leptin. Sleep at least 7-8 hours a day.

**11. GO COLORFUL**
Include 2 - 3 different colored vegetables in the raw or cooked form in your meal. Start filling up your plate with 50% of the plate with vegetables, about 25 to 30% with protein, and the rest with carbs.

**12. DRINK WATER**
Always keep yourself hydrated. Drink a glass of water 10-15 minutes before a meal. Ensure at least you consume 2-2.5 ltr every day. 

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## Start Implementing these things. Never allow your body to starve.  Have smaller meals at regular intervals. Weight loss is a slow process. Be patient and consistent.

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![weight-management-page-card.2e16d0ba.fill-720x405.png](/uploads/weight_management_page_card_2e16d0ba_fill_720x405_78d1e57762.png)

Are you trying to get into a regular shape or fit into an old pair of jeans and you tend to opt for Fad Diets? Say no to Fad Diets as most of these diet plans are not based on evidence, and you tend to end up with health complications. Check out the proper tips for weight loss to stay healthy.

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WEIGHT LOSS TIPS

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