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10 Ways to reduce weight

Now a day everybody wants to stay healthy and fit, having a healthy lifestyle. For that everyone should keep up a diet plan including all the nutrients. Most people are conscious about what to eat or not to eat.

To stay healthy and fit, you must eat plenty of nutritious food in your diet which makes you stronger, healthier and say no to junk food. First step is to balance your food need. Take equal amount of nutrients like carbohydrates, minerals, vitamins, or protein. Don't skip your meal, make you starve.

1. Start eating fruits instead of juice: As you all know that fruits are a rich source of fibre, water content and low sugar, which are essential components of the body. On the other hand juice have high sugar and low fibre content.
2. Eat whole grains instead of refined grains: Refined flour viz. White bread, white rice, white pasta; have high levels of calories, starch, fat, carbohydrates which help in gain weight, whereas whole grains are full of nutrients and fibre which help you to weight loss. Whole grains viz. Oatmeal, brown rice, brown bread.
3. Replace Soda with Water: Soda has a large amount of calories as it contains pure sugar where as water helps you to save lots of calories, keeps your body hydrated and looking good.
4. Include Vegetable salad in your meal: Vegetables salad are rich is minerals, fibre, vitamins and low calories.
5. Skipped Cream based soup: the cream based soup has high calories whereas vegetable based soup give you minerals, vitamins.
6. Green Tea: Green Tea help you in burning fat, calories and increase metabolic rate of the body, hence help in reducing weight and keeps you healthy.
   
   

   
7. Good bye to Junk food: Try to avoid junk food viz. Chips, cold drinks, sugary food etc, they increase your calories and fat of the body, keep you unhealthy. Instead of unhealthy food eating healthy food like salad, water, or milk will help you to stay fit and healthy.
8. Low fat milk products: avoid to eat high fat products like cheese, butter, cream and drink low-fat milk. They will help you in building strong bones by giving you protein.
9. Drink plenty of water: water has zero calories and carbohydrates. It keeps your body hydrated and maximize your metabolism rate.
10. Lemons: Drink lemon in a cup of warm water in the morning will help you to increase your metabolism, or you can use lemon as a flavour of your meal.

Always have your meal whether it is breakfast, lunch, or dinner with healthy food, don't skip any of them. They will keep you healthy and energetic.

How Breakfast can Affect Your Health

As we all know that we all need the energy to the work for the day. The energy to come from the food. “As the vehicle need petrol or diesel to run likewise our body needs fuel to talk, think, walk and for other activities”. “Let's imagine you eat food at night and you don't eat breakfast, what happens your body need to work hard to generate fuel for the body so that the brain can function properly, you feel tired, restless and can't concentrate on work”. 

 

Breakfast is the very important meal to start a day. It provides you a moderate amount of protein, minerals, carbohydrates, calories, calcium, fibre and vitamin which help you to work throughout the day. Breakfast is also essential because after the long sleep the body energy is low to start a day.

It is not only important for the kids but also for the adults to eat a healthy breakfast to improve the performance, concentration, memory and feels you fresh. Breakfast not only gives you energy but also help in maintaining the body weight and obesity.

People think that skipping breakfast can help in losing weight. At the time of a meal you get over hungry and eat more calories than if you had a proper breakfast. As a result breakfast skipper leads to an overweight. Expert says that who skips breakfast is 4.5 times heavier than who ate breakfast.

As the body continuously refilling the nails, skin and hair, changing the old tissues with new one and keeping the body in perfect shape all this happen, if you are eating the breakfast regularly.

There are several of the benefits of eating breakfast:

• Breakfast helps you balance out your protein: Protein is important for growing and keeping lean muscle, but if you are not taking enough protein throughout the day, muscle continuation is not at the right level. If you are getting the protein at dinner than it wasted because the body can use at one time. Breakfast must contain protein products like milk, cheese, or eggs.

• Breakfast filled with the nutrients most of us don't get ample of nutrient: Fatty breakfast doesn't give you the necessary nutrition, but a healthy breakfast like milk, fruit, egg, whole grain cereals, oatmeal and yogurt is giving you an essential nutrition. Breakfast skippers have lower levels of vitamin, magnesium, zinc, calcium and potassium. 

• Having breakfast maintains cholesterol and blood sugar level: If a healthy woman skipped breakfast, her cholesterol and fasting blood sugar level was higher, lead to chronic diseases viz. diabetes and heart disease, caused her to eat more throughout the day than when she ate breakfast.

• It maintains waistline, boost the brain.
• It gives you the energy: Breakfast gives you energy for the day and manage the blood sugar.
• It provides you all necessary nutrients: Breakfast gives you all nutrients such as protein, calcium, vitamin, fibre as well as iron.
• Breakfast keeps up the body weight: Those who skipped breakfast are more likely to overeat and have poor diet quality as compared to those eating Breakfast.
• Eating healthy breakfast helps to do daily activities in a better way and keeps your mood happier and feel less stressed.