Now a days obesity , over weight problem is very common to every people. So many people are trying to lose their fat. Cause over fat cause of many problems like high blood pressure, Heart problems etc. So it is very important that you should lose your fat. But losing fat  is not so much easy as it was heard. There are varieties of ways you can lose your ways. But people are trying to lose their weight by dieting or using supplements. Which is totally wrong. In this blog post we will discuss all over things to do and not to do.

At first let’s discuss which thing that people do wrong. There are many peoples who are willing to lose their weight but don’t give so much effort. They are very much lazy type. But they don’t even know what they are doing.

What are the wrong ways people followed while weight losing

Many people thinks that if they started dieting then they can lose weight . But it is totally wrong thinking. You should do proper exercise and proper diet to maintain your weight. Many people also thinks that diet means not eat too much. But it’s a totally wrong thinking for your body. From eating we get nutrition and that will help us to do works. But if you eat less then you will sick soon.

Peoples think that eating low fat food will decrease their weight. Yah it is correct that low fat foods contains very low fat. But if you eat low fat food in very large number then it will not help you. It will increase your weight.

There is a very wrong thinking among humans is to use supplements which is giving by Gyms. Supplements may be reason of losing your weight. But when you stop using supplements your weight will increase very quickly. And you faced trouble to manage it. They say that it will be very helpful. But it’s just for business. Those products have many side effects and cause of many diseases in future.

Those are all the wrong steps followed by peoples. Now we can go for real and scientific solutions, that can help you lose your weight properly.

There are nothing proper way besides doing exercises regularly to lose your weight. If you are lazy and you have sick to exercise then my friend skip your dream to lose weight. Exercise is must important step to lose your weight. But there are also various ways to proper exercise.

Warm up is very much important before starting your exercise. Other wise you faced problems like muscle cramps or pains while doing exercise. So let’s start with warm up. It’s just some short exercises.

10 Warm-Up Exercises

Try these 10 warm-up exercises before your next workout. 

• Bodyweight squats
• 90-90
• Bird dog
• Banded row
• Inchworms
• Wall angels
• Lunge with hip opener
• Gate opener
• Arm circles with reach
• Prone cobra

It is also known as cardio. Cardio is very much important to lose your weight. Many things that weight training will lose weight fast. But it is totally wrong. Only cardio can lose your weight, very quickly.

And if you have sick to do cardio and want to do only weight training, then you cannot lose your weight. So it is advice to do more cardio exercise, to do your weight fast. Yeah, it is true that cardio is very hard training, and it is. And it is very hard to do cardio for a long time at first of your exercise training. But day by day passed, and you will habituate with to do cardio. Here are some lists of cardio exercise.

• Froggy jumps
• Burpees
• Mountain climbers
• Squat jumps
• Jumping jacks to a step
• Toe taps with jumps
• Side to side jumping lunges
• Prisoner squat jumps
• Long jumps
• Plyo jacks
• Plyo lunges
• Jogging in place
• Jogging with high knees
• Jump kick lunge
• Speed skaters
• Modified mountain climbers
• Lunge jumps
• Speed skaters with weights
• Jumping jacks with resistance band lat pulls

Benefits of cardio

• an increased sense of well-being
• a decrease in psychological distress
• decrease in perceived stress
• less emotional exhaustion
• body fat mass reduction
• body weight loss improvement
• BMI improvement
• fat percentage reduction

If you are in gym, then you can do cardio exercise also there. This is not matter that you do your cardio exercise only in your home. But you can do your cardiac exercise at team also before. Before gym. You do some warm up and cardio exercise as it is mandatory to do otherwise you will. Get pretty much trouble to do your weight training. In Gym you get many types of machines that help you to do your cardio accessories like Treadmill.

List of cardiac diseases and instructions which you can do in gym.

• ·       Elliptical

• ·       Stair climber

• ·       Exercise bike

• ·       Treadmill

• ·       Rowing machine

Instructions

1. Sit in the seat and strap the feet to the platform.
2. Bend the legs and pull the knees in.
3. Keep the arms straight and grip the oars.
4. Push against the platform with the feet while moving the body up and the arms back.
5. Fully extend the legs, then pull the arms back and bend the knees.

Repeat.

Tips on getting most out of the cardio

A person who wants to get the most benefit out of cardio exercise can try the following:

• making sure they warm up before and cool down after every workout session
• giving their body time to recover between workouts
• eating a healthful, balanced diet
• creating a weekly exercise routine
• setting realistic goals
• starting slowly, and gradually building up strength and stamina

Yoga

Yuba can also help you to lose your weight easily. But it is a long-time process. If you want to lose your weight permanently, then it is recommended to join yoga classes and do yoga every day. Yoga helps you not only to lose your weight, it also helps you for your better place and decrease your stress, which you get all over the day. If you do yoga, or morning, then. Have a great empower to do more work efficiency or. And if you do yoga at afternoon then it will help you to reduce your stress and anxiety.

Swimming

Swimming is one of the best and hard exercise to lose your weight quickly. If you do swimming four day in a week, then you will lose your weight. In between one month, and it is very quick process as do swimming 4 days is a week is same as do gym 6 days in a week. So it is highly recommended for you if you have overweight problem, then you should join swimming.

Karate is also a grateful exercise to do and to lose your weight, not only lose your weight, but carry helps you for your self defense. A karate attaining is same as an army training. So if you can join guided classes, then you can learn simplistic technique and attack technique. And also, you can loser it. And you will be fit very well.

There is another option, you can lose your weight to join gym. In gym, you will get a trainer who can help you to lose your weight properly. He would also guide for step by step all over exercise, and he will give you training of wet training. So from there, not only you will lose your weight, you can. You can gain a very much fit body.

But there is a also problem of gym. Many people think that if they will do only a weight training, then then they can lose their weight quickly, but it is totally wrong. You should do warm up and cardio exercise before you are training, so that you can lose your weight. There also are warning for you that many gym trainers offer you to take supplements from gym. If You take supplements regularly, then it will help you for losing your weight for some bits. But in future, it will give you side-effects also.

Many people think that we say before that diet s not so much useful for lose weight. But previously, we say about proper diet. If you do proper exercise and can maintain diet as well you will lose weight quickly. In your diet, you need the correct nutrition, correct protein, correct fibred for your everyday life. If anything is little in about so it will harm your body also.

Eating plenty of fiber

Dietary fibre describes plant-based carbohydrates that it is not possible to digest in the small intestine, unlike sugar and starch. Including plenty of fibre in the diet can increase the feeling of fullness, potentially leading to weight loss.

Fibber-rich foods include:

• whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye
• fruit and vegetables
• peas, beans, and pulses
• nuts and seeds

Drinking More water

Drinking more water is very much important for your body because your body’s fluid maintenance can be done only with water. And that is why your body needs 90% of water. If you don’t drink water more than it will be cost of May, disease like muscle cramp, high blood pressure, high blood sugar, even diabetes also.

Eat protein, fat, and vegetables

Let an Aim to include a variety of foods at your meal. To balance your plate and help you lose weight your meals should include:

• a protein source
• fat source
• vegetables
• a small portion of complex carbohydrates, such as whole grains

To see how you can assemble your meals, check out:

• this low carb meal plan
• this lower calorie meal plan
• these lists of 101 healthy low carb recipes and low calorie foods

Protein

Eating a recommended amount of protein is essential to help preserve your health and muscle mass while losing weight

Evidence suggests that eating adequate protein may improve cardiometabolic risk factors, appetite, and body weight

Generally, an average male needs about 56-91 grams per day, and the average female needs 46-75 grams per day, but many factors influence protein needs. Here are guidelines to help you figure out how much protein to eat without eating too much.

• 0.8g/kg of body weight
• 1-1.2g/kg of body weight for people 65 and older
• 1.4-2g/kg of body weight for athletes

Diets with adequate protein may also help you reduce cravings and snacking by helping you feel full and satisfied.

Healthy protein sources include:

• meat: beef, chicken, pork, and lamb
• fish and seafood: salmon, trout, sardines, and shrimp
• eggs
• plant-based proteins: beans, legumes, quinoa, tempeh, and tofu

Vegetables

Don’t be afraid to load your plate with leafy green vegetables. They’re packed with nutrients, and you can eat very large amounts without greatly increasing calories and carbs.

All vegetables are nutrient-rich and healthy foods to add to your diet, but some vegetables, like potatoes, sweet potatoes, winter squash, and corn, are higher in carbs.

These vegetables are considered complex carbs because they contain fibre, but you may want to be mindful of serving size when adding these vegetables to your plate.

Vegetables to include more of:

• broccoli
• cauliflower
• spinach
• tomatoes
• kale
• Brussels sprouts
• cabbage
• Swiss chard
• lettuce
• cucumber
• peppers

9 weight loss tips

Here are 9 more tips to help you lose weight:

1. Eat a high protein breakfast. Eating a high protein breakfast could help reduce cravings and calorie intake throughout the day
2. Limit sugary drinks and fruit juice. Empty calories from sugar aren’t useful to your body and can hinder weight loss
3. Stay hydrated. Drink water throughout the day and aim for half your body weight in ounces
4. Choose weight-loss-friendly foods. Some foods are better for weight loss than others. Here is a list of healthy weight-loss-friendly foods.
5. Eat more fibre. Studies show that eating fibre may promote weight loss. Find fibre in whole grains, fruits, vegetables, nuts, seeds and these other high-fibre foods.
6. Drink coffee or tea. Caffeine consumption may help boost your metabolism. No need to go overboard on caffeine though and be mindful of adding sugar to these drinks
7. Base your diet on whole foods. They tend to be nutrient rich, more filling, and less likely to cause overeating than processed foods.
8. Eat slowly. Eating quickly can lead to weight gain over time, while eating slowly makes you feel fuller and boosts weight-reducing hormones
9. Get good quality sleep. Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain

Sample meal ideas for fast weight loss

Breakfast ideas

• poached egg with sliced avocado and a side of berries
• spinach, mushroom, and feta crustless quiche
• green smoothie with spinach, avocado, and nut milk and a side of cottage cheese
• unsweetened Greek yogurt with berries and almonds

Lunch ideas

• smoked salmon with avocado and a side of asparagus
• lettuce wrap with grilled chicken, black beans, red pepper, and salsa
• kale and spinach salad with grilled tofu, chickpeas, and guacamole
• BLT wrap with celery sticks and peanut butter

Dinner ideas

• enchilada salad with chicken, peppers, mango, avocado, and spices
• ground turkey bake with mushrooms, onions, peppers, and cheese
• antipasto salad with white beans, asparagus, cucumbers, olive oil, and Parmesan
• roasted cauliflower with tempeh, Brussels sprouts, and pine nuts
• salmon baked with ginger, sesame oil, and roasted zucchini

Snack ideas

• cauliflower hummus and veggies
• healthy homemade trail mix with nuts and dried fruit
• kale chips
• cottage cheese with cinnamon and flaxseeds
• spicy roasted chickpeas
• roasted pumpkin seeds
• tuna pouches
• steamed edamame
• strawberries and brie

Give up on junk

It is also very much important that you don’t need any type of junk, spicy or fast foods, because they are very fatty foods, and they will the reason to increase your weight badly. So it is very important that you should avoid junk foods at fast foods like burger, pizza, momos, biryani, etc, And take very much vegetables, fibre foods, which contain more proteins. If you want to lose your weight, please. Stop to eat Junk food.

Drink Green tea

Green Tea is a special drinking item, which can lose your weight. After doing exercise, you can take green tea as well. Green tea contains maximum fiber low Cholesterol, and it will have also quality to burn belly fat. If you drink green tea every day with. Did you see a magic that your weight loss is very quickly.

How To Lose Weight In 7 Days? – Meal Plans

Diet Plan for Weight Loss – Day 1:

• Breakfast should consist of oats porridge and mixed nuts after starting the day with cucumber water.
• Lunch will be roti with dal and gajar matar sabzi.
• Dinner will consist of dal and lauki sabzi served with roti.

Diet Plan For Weight Loss – Day 2:

• Breakfast on the second day should consist of a mixed veggie-packed roti with curd.
• Lunch consists of half a bowl of methi rice and lentil curry.
• After that, finish the day with sautéed veggies and green chutney.

Diet Plan For Weight Loss  – Day 3:

• On day three, breakfast would consist of Multigrain Toast and Skim Milk Yogurt.
• In the afternoon, make a dish with sautéed veggies, paneer, and green chutney.
• To make sure you conclude the day on a healthy note, cook half a bowl of methi rice and lentil stew.

Diet Plan For Weight Loss – Day 4:

• On Day 4, start with a Fruit and Nut Yogurt Smoothie and an Egg Omelette.
• Then add Moong Dal, Bhindi Sabzi, and roti to the mix.
• Steamed rice and palak chole round up the meal for the day.

Diet Plan For Weight Loss – Day 5:

• On the fifth day, have a glass of skimmed milk with peas poha for breakfast.
• In the afternoon, have a missi roti with low-fat paneer curry.
• Roti, curd, and aloo baingan tamatar ki sabzi are the perfect way to end the day.

Diet Plan For Weight Loss – Day 6:

• Breakfast on Day 6 should be idli with sambar.
• Roti with curd and aloo baingan tamatar ki sabzi for lunch.
• Eat green gramme with roti and bhindi sabzi to finish Day 6.

Diet Plan For Weight Loss – Day 7:

• Begin with besan chilla and green garlic chutney on the seventh day.
• Lunch should consist of steaming rice and palak chole.
• Low-fat paneer curry and missi roti are healthy ways to end the week.