Increase the amount of water you drink everyday. Decrease the amount of soft drink, caffeinated drinks and alcohol you have and replace with healthier options. Gradually cut out processed sugar, carbs, processed foods, and unhealthy snacks (like cakes, biscuits and chips). Reduce the size of your meals and increase the amount of vegetables and salads you eat. Exercise doesn’t have to be at a gym. A stroll around your local park or neighborhood, gardening or dancing to music are all better than no exercise. If you are unable to do these start small. Walk 5 minutes up the road and back. Do some gentle stretches at home or in a pool for 5-10 minutes. Ask your Doctor or Physiotherapist what they recommend.
100% diet. I lost 10kg by changing my diet with zero exercise!
Simple answer: water. Everytime you drink, decide that you will choose water over soda or caffeine or any sugary beverages. Take even a few moments to enjoy the water, even if to help you relax your mind and make mindful decisions later. Think about your next drink while you’re drinking this water, and make it a habit to drink one full glass of water before you have a meal or snack to feel fuller. If you can’t stand water, add a bit of fruit or flavour. If you must have soda, or can’t go cold turkey on it, think of it like a dessert (like a cup of ice cream after a nice dinner) than a regular beverage. Drink water when you get the urge to have an unhealthy snack if soda is not your thing to really reinforce this mindfulness of what you are putting in your body. Not only is water good for you, it can be ritualistic.
Making some regular movement apart of your daily routine is not only important for weight loss, but for mental clarity and mental well being. Start small such as getting 2 min of walking in per hour and gradually build up. Regardless think simple, whole, nourishing, nutritious, foods when it comes to food choices and you will see your body change.
Eat less! Or more specifically, eat fewer calories than you burn. You can get a rough estimate of the number of calories your burn from the Internet- just look up “TDEE Calculator”. TDEE stands for Total Daily Energy Expenditure, and it’s the number of calories you burn each day. If you consume fewer calories each day than you burn, your body will start to use the fat stored in your body as energy to make up for the calories that aren’t coming in from food, and you’ll start to lose weight. If you eat more than this number, it will convert what it doesn’t use to fat.
I don’t have to lose weight, I schould actually gain some. Since when I have a busy period or stress I lose about 5kg in a week easily. I should keep eating healthy and do some exercise or meditation to get rid of stress. Otherwise I will loose the weight I can’t permit to lose.
There are two ways that I know. There is the obvious answer of reducing the amount of calories you take in. This can be very effective, but it requires a level of discipline to accurately track your calories and to follow through eating limited calories. The other method, which I actually think is better and easier, is to cut your eating window down to 8-12 hours. That is make sure the time in between your first and last meal of the day is no more than 12 hours (ex: 8am to 8 pm). The smaller a window you can achieve the more benefits you will experience. This form of time restricted eating has been shown recently through various studies (many of which can be found be researching Dr. Longo and time restricted eating) to have profound benefits on your bodies ability to metabolise fat and build muscle better without any additional change in diet or exercise. Along with general metobolism benefits it has been shown to increase health span (portion of your life you will be healthy/able bodied) and can improve endurance for aerobic activities such as running. Overall is a healthy change to pursue as it works with your circadian rhythm and gives your body time to process food properly and is beneficial for your gut microbiome which has been shown more and more recently to have a profound effect on our health.
Keeping caloric intake below your basal requirements is one way to go about it but starvation is not a healthy approach. Would consider a balanced diet paired with exercise.
Taking a spoon of chia seed soaked in a glass of water in the morning with empty stomach daily help loosing weight (but not more than one spoon a day) And one or two cups of green tea before sleeping( better to squeeze half a lemon in it )helps reducing belly fat.
You eat properly. Fill your body with nutrients, not junk.
Answers reflect the personal experiences of Fabulous community members. They are not medical or professional advice — for guidance about your health, talk to a qualified professional.
