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Being fatty with large belly is a common problem for many of us. Some of us are often lazy for doing work ups and exercise too. Diet plan may be good option for them to lose weight quickly. Although exercise with the diet plan come up with the best results, here we discuss the various things you should mind for losing your weight without exercise.

When will you call overweight and obesity?

Overweight refers to having more body fat than optimally healthy. Sedentary lifestyles and excess to plentiful food supplies contributes to being overweight. Generally it is result of intake of more calories (eating) than expenditure by the body. (exercise and everyday activities)

Obesity refers to a condition in which excess body fat has accumulated to an extent where it may have a negative effect on health of an individual. It results from a combination of inherited factors, combined with the environmental factors along with personal diet and exercise choices.

How to lose weight without exercise?

  • Adjustments of eating patterns
  • Reduction of processed foods high in saturated fats, sugar and salt and caloric content of the diet.
  • An increase in fiber intake
  • Drugs and supplements that decrease appetite, block fat absorption, or reduce stomach volume.
  • Bariatric surgery: surgery done to reduce weight

What diet plan you should follow for losing weight?

Keto diet plans has been famous in recent days for losing weight. Learn here what foods you should avoid in keto diet plans. Besides follow following diet plan for the best outcome in short period of time.

Reduce sugar and carbohydrates intake
Reducing sugars and carbohydrates from diet will reduce appetite, lower insulin levels and make lose weight without hunger.

Add proteins, fats and vegetables in your diet
Makingmeal out of protein, fat source (especially unsaturated fats) and a low carbohydrate vegetables automatically reduces the carbohydrates intake contributing weight loss.This principle involves eating low-energy-dense foods and can help you lose weight by feeling full on fewer calories. Addition of nuts in the daily diet provides necessary nutrients and helps in losing weight.  

Image source: thehealthy.com

Reduce salt intake
High salt intake for prolonged period of time leads to increase in weight. So cutting off salt intake in diet helps is losing weight.

Add fruits, beans & legumes, whole grains, low-fat milk and yogurt
Beans & legumes, low-fat milk and yogurt being the source of protein, and fruits providing all the essential vitamins, minerals and nutrients, adding them to daily meals contribute to weight loss. Fruit and vegetables are low in calories and fat, and high in fibres – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

Avoid junk foods
Avoid junk foods intake, cutting off junk foods from diet helps to reduce weight gain.
Junk foods – such as chocolate, biscuits, crisps, carbonated drinks and sweet fizzy drinks should be avoided instead, replace those by healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

Drink plenty of water
Thirst is sometimes confused with hunger, making consume some extra calories when a glass of water is really what you need.

Reduce beers and alcohol intake
Beers and alcohol intake are also supposed to increase the weight. So, it is better to avoid it if you are already overweight.

When to see doctor if your are much overweight? 

Consultation to the physician and dietician is always a good idea before embarking on a weight loss journey if your BMI is more than 30.  It would be a better idea to get clearance from health-care professionals before making dietary and activity changes.

Know how to acess your healthy weight here.

 

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