Losing weight feels like a huge scary mountain to climb. Now a days there are many videos,
reels and much more about weight Lose. Many people suggest different things. Some claims
to lose 10 pounds in week with detox teas or water. Some people tell about starving. So
people feel frustrated and confused.

But the truth is: losing weight is not that much difficult. You do not need to do starving or
doing heavy exercise for hours. It’s all about understanding some rule, in which the main is
being consistent and making small changes in your life to remain healthy life time.

The One Big Rule: Calories In vs Calories Out

The core idea of losing weight is: you need to burn more calories than you take in.

It does not mean you have to starving or eating nothing. You just have to eat less (less calories
intake) than you eat and have to move more (more calories out) than you do. If you eat more
and will not move like eating all day and remain at home lying down. Your body will not burn
food as an energy. It will start storing that energy in the form of fat. So in order to lose weight,
you have to create small calorie deficit, means eating less calories than you need. For
example: if a person requires 2500 kcal per day and he takes 2000-2200 kcal per day. This is
calorie deficit.

Method 1: Eat Smart, Not Less

There is no need to starve yourself, you just had to make a smart planning according to your
body needs. The main goal is to eat food that keeps you full and keeps you away from
cravings.

• Prioritize protein: Adding protein to your diet is best step toward weight lose journey.
  Protein helps to reduce fat by increasing muscles mass. After huge weight lose body
  skin feel saggy due to fat and muscles loss, this protein intake prevent this sagginess
  by preventing muscles, keeping muscles tissues healthy. Protein takes time to digest,
  so you feel full. If you add protein in your breakfast, it will prevent you from later
  craving of snacks. Protein diet includes egg, chicken, fish, beans, milk, and lentils.
• Love your vegetables: Vegetables have high content of fiber and water. You should
  add vegetable in your meal, half of your plate should be of vegetable. It will keep your
  stomach full, so no space for other high calorie dense food.
• Drink water: Before every meal drink one glass of water, it will reduce your appetite.
  When you crave for snack, drink water because sometime your body confuses thirst
  with hunger. In order to lose weight, first of all switch from sodas and sugary drink to
  water, black coffee and unsweetened tea. These can cut your hundreds of calories
  without even noticing

Method 2: Move Your Body

You don’t need to do hours of gym or run a marathon. The best exercise is the one you will
actually do.

• Walking is underrated: One of the easiest, safest and most effective is walking. A 30
  minutes brisk walk can do a lot to your body, if you do it every day. It will burn calories,
  boost your mood. And it is also gentle on your joints rather than heavy exercises. Try
  to get 7000 to 10,000 steps per day.
• Add strength: Building muscles is a secret weapon to weight loss. People think that
  only cardio burn fat. But muscle strength is the key. Muscles burn fat more, even if
  you are in resting phase. Try to do simple exercises like squats, push-ups, weight
  lifting. Doing this two to three time per week will help a lot in burning calories
  throughout the day.
• Move throughout the day: Add small movement in your routine. This will help a lot.
  Doing one hour exercise and sitting next 15 hours is not good. Walk while using phone
  or reading book. Park car away from your destination so you can walk.

Method 3: Fix your Habits

If you fix your daily habits, your weight loss will become much easier for you. Fixing your
habits is the real secret. Your diet and exercise will not work until you fix your habits.

• Sleep is Non-Negotiable: Getting good sleep is the powerful tool for weight loss. You
  should sleep at least 7 hours a night. If you are sleeping less your body will produce
  more ghrelin (hunger hormone) and less leptin (fullness hormone). Your tired brain
  will crave more for sugar and junk food.
• Eat without distractions: Eat while sitting on table without distraction like watching
  TV or using your phone. Because you are not paying attention to your body signals,
  this can lead to overeating without noticing. Chew slowly and stop when you feel 80%
  full
• Don’t drink your calories: Drinking fancy coffees, soda, alcohol and smoothies has
  large amount of calories just like a full meal. This is like a trap, so remove them from
  your diet. These does not makes you full, so cutting them off will add huge difference.

What to avoid

• Detoxes and Cleanses: The detox water and teas only help to lose water weight, which
  come back immediately. They don’t cleanse your liver because body do it naturally.
• Extreme starvation: Keeping yourself in extreme starvation or hunger will not help.
  Eating less calories will slow down your metabolism and makes you lose your muscles.
  And after weight lose you will gain weight again. It is not sustainable.
• Relying on willpower alone: Will power is like a battery, it ran out. So don’t keep junk
  food in your home if you know you will crave it at 11 pm. Set your environment for
  success.