The only way to achieve sustainable weight loss is diet. But many times it becomes difficult to follow a diet strictly and most of us get demotivated. If you are one of those then there is some good news for you.

There are some effective weight loss tips that can help you reduce your calorie intake and increase metabolism. These tips are also useful for those who want to maintain their lost weight.

1.     Practice mindful eating – Always have your meals in a stress free environment. Use all your five senses to enjoy eating. Three important step of mindful eating includes :

First step – look at your meal and appreciate

Second step – Feel the texture with your fingers

Third step – Taste it, feel it with your tongue and chew it well

Believe me, this technique will improve your overall eating experience and prevent you from overeating. You will be fully satisfied with fewer calories only.

2.      Reduce portion size – You can do this by using smaller plates and bowl. Include variety in your meals instead of focusing on only one food item. Eg. If you are eating three – four roti and sabzi, instead take two roti only and accompany it with raita, chutney, dal, salad and fruits. This way you will get all the nutrients and at the same time you will be consuming fewer calories.

3.     Follow a proper meal timings – Our metabolism is at peak in afternoon and lowest at night. So, ideally your heaviest meal should be your lunch and lightest meal should be dinner.

4.     Sleep well on time – Poor sleep may imbalance your appetite regulating hormones leptin and ghrelin. Sleeping on time will also prevent you from late night eating.

5.     Exercise – Practice 30 -45 min of exercise or yoga at least 5 days a week. Exercise immediately increases your metabolism, strengthen muscles mass, balance hormones, prevent fat storage and eliminate toxins from our body. So if you can’t follow a diet engage yourself in 30-45 min of physical activity daily.

6.     Keep yourself hydrated – Drink lots of fluids like lemon water, coconut water, sattu water, plain lassi, vegetable juices in between meals to keep yourself hydrated.

7.     Eliminate sugar – Just eliminate this one thing and you will be surprised with the result. Sugar not only increases extra calories but it also causes inflammation which is the root cause of most of the non communicable diseases like Diabetes, PCOS, High blood pressure, Heart diseases and stroke. Instead of sugar you can use natural sweetener like dates or banana puree to  make sweet dishes for you. 

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