Losing weight naturally and without suffering
this is the most popular New Year resolution in the world Weight loss. How many thousands of articles have been written? and how many rumours have been spread. Some say eat Maggi to build a body, some say go on a low-carb diet, some say go on a low-fat diet, some sell their fake products. An entire industry has been built on this weight loss. What is the truth and what is the myth? To lose weight, what should you eat and what shouldn't you eat? Losing weight naturally and without suffering
The logic behind weight loss is very simple, friends. Imagine you have a bank account here. The money you earn is collected in your bank account. The money you spend goes to your bank account. So if you want to increase your bank balance, you either have to increase your income or reduce your expenses. Similarly, our body has a calorie bank. All the calories you consume are collected here. And the more you spend, the less the storage here. This calorie bank is our body. To store the calories, they are mostly converted into fat and stored in the body, which increases our weight. So if you want to lose weight, either reduce your calorie intake, or spend more calories. Calories burn is what we call spending calories. We'll talk about how calories burn later, but before that, let's know how calories enter your body. All the food you eat, all the drinks you drink, except water, all of them contain energy in the form of calories. In nutritional science, the definition of calorie is a unit of energy. The food and water that you consume, is the source of the calories in your body. Because calories are a form of energy, the things that give the body energy, burn calories. To burn calories, the most obvious thing people think of is exercising. Which is true. But every process of the body needs energy, so calories burn in everything. To beat your heart, to breathe in your lungs, to digest food in your stomach, you need energy.
This is why even while sleeping at night, your calories burn. You heard it right. On average, in 8 hours of sleep, a normal person burns about 400 calories. And all these calories that are burning the body to keep it alive, we call it the Basal Metabolic Rate. BMR. Every person has a different basal metabolic rate. It depends on your height, weight, muscle mass, and many other factors. There is an online calculator, through which you can calculate your BMR. for example, I am 28 years old. Height 186 cm. Weight 80 kg. My BMR is 1,828 calories per day. I would burn this much calories every day without doing anything. Apart from this, I told you that eating provides calories to the body. Losing weight naturally and without suffering
But do you know, depending upon what you eat, your food can burn calories too. The concept here is the Thermic Effect of Food. In short, TEF. The logic is very simple. When you eat, your body has to digest that food. We have to absorb nutrients from food and store them. In all these processes, the body spends energy and calories. So some things have a very low thermic effect. Like our fats. Oil, flour, butter. Our body digests these things easily. We don't need to burn any calories. On the other hand, whole grains. Protein-rich food. Dairy, eggs, and high-fiber vegetables and fruits. Spinach. Broccoli, all of these have a high thermic effect. Our body has to burn a lot of calories to digest these foods.
That's why it becomes difficult to gain weight by eating this type of food. Now you might be thinking, does this mean that some types of food can have negative calories as well? That the more calories that are available in that food, the more calories the body is burning to consume that food. This is a myth, friends. For this to happen, the thermic effect of any food should be more than 100%. Which is impossible. It doesn't happen. The highest thermic effect possible is around 30%. Which is usually of proteins. This means that if you're eating 100 calories of protein, 30 calories are being spent on digesting that protein. And your body is actually gaining only 70 calories. There's no need to go into maths here.
I'm not saying that you should remove the thermic effect of every food before eating it. I just wanted to give you a basic idea so that you understand that this kind of concept also exists.
Many people will think that what is the need to exercise? If you consume less calories than the basal metabolic rate of the body, then your weight loss will be the same. Theoretically, this is true. But practically, it is very dangerous. Eating less than BMR without exercising can damage your body's hormonal balance. You will be more tired. You will become more irritable. It will be very difficult for you to concentrate on your studies and work. Because do you know which body part consumes the most calories in the human body? Losing weight naturally and without suffering
Almost 20% of the energy usage of the human body is consumed by the human brain. It becomes difficult for the body to control itself. It happens with a lot of people that they will lose their appetite, they will become weak, their mood will deteriorate, they will go on a diet for some time, but after a while, they will start to binge, and their diet will fail. That's why our aim here is not weight loss, but healthy weight loss. And for healthy weight loss, exercise is very important. In fact, 4 main things are very important. Diet control, exercise, proper sleep, and keeping yourself stress-free. The last two points are quite obvious, but if you're facing a problem, keeping yourself stress-free, and completing your 8-hour sleep daily,
it means that you're not managing your time properly. And in such a situation, you need proper time management in your life. Waking up at 5 a.m. every morning, working for 12 hours a day, I'm strongly against this Hustle Culture type of advice.Have you ever felt like you've eaten a whole chocolate bar, but you're still hungry? After eating a lot of things, you feel like your stomach isn't full.
The reason for this is the satiety index. Some foods make you feel full, while others don't. In 1995, some researchers tested the serving of 240 calories of 38 different types of food. They found that boiled potatoes have the highest satiety index. The potato was given a score of 323. Some other things like pulses, high-fiber foods, low-fat dairy products, eggs, nuts, these things also have a very high index. This means that for the same amount of calories, if you eat food with high satiety, your stomach will feel very full. you will feel less hungry. Even though the number of calories is the same. After hearing this, some people will say that they will only eat boiled potatoes for breakfast, lunch, and dinner. So that they can have the least amount of calories in the day, and if they feel full, they will only eat potatoes.
But once again, this would be the wrong approach. Tweaking a few things is fine, but overall, the body needs a nutritious diet. Your aim is to lose healthy weight. You don't want to lose muscle. You don't want to lose your health, you just want to lose weight. There are 6 different essential nutrients that the body needs for optimal function. Proteins, carbohydrates, fats, vitamins, minerals, and water. When you're on a healthy weight loss diet, you'll definitely need proteins, vitamins, minerals, and water. Now the question is, fats and carbohydrates. What about them? Many people suggest low-fat, low-carb diets.
Losing weight naturally and without suffering
What is the relationship between carbs and weight loss? The sugar from carbs is an important source of energy for the body. If the body doesn't use that energy immediately, the energy from carbs is converted into glycogen, and stored in the liver and muscles. If a person eats more carbs than his body needs, the body converts those carbs into fat cells, and stores them as fat. If this energy is not used later on, the energy remains in the form of fat cells, and this increases the weight. You might think that carbohydrates should be avoided, but this is a wrong conclusion. I would like to apologize to the fans of the low-carb keto diet, to disappoint them. But in 2017, a meta-analysis was conducted, of 32 controlled feeding studies. They measured the same amount of protein and calories, and found out whether the high-carb diet was better or the low-carb diet.
This research found that there was no benefit in weight loss, whether you eat a high-carb diet or a low-carb diet. Weight loss ultimately only affects the calorie deficit. The same calorie bank balance that I explained in the beginning. In 2012, another study was conducted in the University of Sweden to compare whether the low-fat diet was better or the low-carb diet was better. This study monitored people for 2 years, and the same conclusion was given to this study. Weight loss has nothing to do with these things. Only calories are important here. Some people even go on a high-protein diet to lose weight. Because some people have a perception that if they eat fats or carbs, they will convert into fat cells, and the body will gain weight.
But if they eat protein, only muscles will grow. It's true that protein is usually used for muscle building and muscle repairing. If you do more weight training, more exercise, more wrestling, then naturally, you'll need more protein. But if you sit on the sofa all day, don't move, don't exercise, then the excess protein you're eating, that also converts into fat.. But here, I'd like to say that if your body is suddenly deprived of carbs, then your body loses its water weight. The glycogen stores help our body retain water. So if you go on a keto diet for a week, you'll lose 1-2 lb of weight for sure.
And that's because your body has lost its water weight. As soon as you start eating carbs again, that water weight will come back. Dr. Sarah Seidelman and her team of researchers had done a study for 6 years on 15,400 people. It was published in the famous Lancet Public Health Journal. And it showed people who are on a low-carb diet, but eating more animal protein. This study found that this diet can actually reduce the lifespan. When the low-carb diet is replaced with plant protein and fat, it will be beneficial. What should be done to extend the lifespan? If we have to go for low carb, how low should it be? This study found that if the total energy coming from carbs is less than 40%, or more than 70% of the total energy coming from carbs, both of them have a higher risk for health.
This means that what we were taught in school, is very important here. A balanced diet. While losing weight, you don't need to completely remove carbs from your diet, you need to eat healthy carbs. Carbohydrates is the food for the brain. If you stop eating carbs, your mind can go crazy. Aggression, depression, nervousness, anxiety, trepidation, all these are part of it. What are healthy carbs? They are the carbs that the body slowly absorbs. They don't let the blood sugar level go up or down. And they provide a steady source of energy to the body. An example of this is whole grains, fruits, and starchy vegetables. Now let's talk about fats. You might think that eating fats will make you fat. But this fat nutrient is also an essential nutrient.
And the body also needs it. Many vitamins like Vitamin A, D, E, K, are fat-soluble vitamins. So fats are needed to absorb these vitamins in the body. Apart from this, fats are needed for hormonal balance, to store energy, and to protect our vital organs. The human brain is also made up of 60% fat. The same advice was given by the popular nutritionist Pooja Makhija. This trend of eating a low-fat diet, was opposed to this. They said that fats don't make you fat. Eating too much fat and eating the wrong kind of fat makes you fat. That's why a healthy weight loss diet is a balanced diet, where carbohydrates, proteins, and fats are all present. The next question is, what percentage should it be?
Losing weight naturally and without suffering
What is the right healthy proportion?
There is a range called Acceptable Macronutrient Distribution Ranges . According to this, 45-65% of your daily calories should come from carbohydrates, 20-35% of your calories should come from fats, and 10-35% of your calories should come from proteins. The exact percentage of this range depends on your personal lifestyle choices. What is your age? How much muscle do you want to gain? Are you diabetic? What kind of food do you prefer? You can consult a professional dietitian about these things. And it would be a good idea to make a customized diet plan. If you don't want to consult a dietitian, then for a normal person who doesn't have any other health problems, it would be good to stay in this range. The next question you might ask is, how to stay in this range?
What to eat and what not to eat? Let's clear this point by point. What should you eat? You should eat whole grains. Complex carbohydrates. Apart from flour and rice, you should eat different kinds of grains, like maize, oats, barley, buckwheat, or Bajra. Eat Bread made from these, or eat it in a gentle. Apart from this, you should eat legumes, like chickpeas. Or lentils, different kinds of lentils. These are good sources of complex carbohydrates. They also contain fiber and protein. Then focus on other healthy foods, like fruits and vegetables. Rajma, chole, soy meat, fruits, berries, dry fruits, peanuts, walnuts, pumpkin seeds, chia seeds, flax seeds, spices, eggs.
Dairy items like milk, curd, and paneer have healthy fats. They should be eaten in controlled amounts. It is important to mention that many people think that they are on a balanced diet. But in reality, their diet is not balanced. you must have seen many people eating 3-4 bread with half a bowl of vegetables. This is not the right proportion. Many people eat more bread and carbs in their home meals. They should increase the amount of vegetables. I mean, you should drink more water, what else? You should drink water, vegetables, green vegetables. Green is very good for the body, it has antioxidants, it's good for the skin, so I eat a lot of vegetables. Don't be stingy in buying the quantity of vegetables.
And secondly, don't bargain with the vegetable vendor. If you save 5-10 rupees from a poor person, you won't be able to build a palace. If you want to save money, save it in a burger for 150 rupees. Save it in a pizza for 400 rupees. The online food delivery apps that you use, where you spend thousands of rupees every month, save some money from there. I would say, stop relying on all food delivery apps completely. Use that money to buy nuts, seeds, fruits, and other healthy food. If you're lazy and don't want to cook, hire someone. Someone will get employment there, and you'll be able to eat healthy and tasty food. Now let's talk about whether you should not eat in a healthy weight loss diet.
The first thing is Maida. Refined carbohydrates like Maida are quickly digested in your body. It causes unhealthy spikes in your blood sugar levels. And if you eat a lot of Maida, after a few hours of eating, you'll start feeling hungry again. Because after a while, your blood sugar levels drop rapidly after eating these things. The second problem with Maida is that it contains bad cholesterol, LDL cholesterol. This clogs your arteries and increases blood pressure. you feel more hungry, and your craving for sweets increases. Second, stop eating sugar. This is the same problem with refined sugar, also known as added sugar.Added sugar is not only found in cold drinks, but also in ice creams, candies, biscuits, etc.
Third, stop eating bad fats. As I told you earlier, there are two types of fats, good fats and bad fats. Monounsaturated and polyunsaturated fats are good for us. We get these good fats from plant sources, like peanuts, olive oil, pumpkin seeds, sesame seeds, almonds, pistachios, walnuts, sunflower oil, and flaxseed oil. On the other hand, we need a very small amount of saturated fats. But most people consume a lot of saturated fats. They are present in butter, in raw coconut oil, or in desi ghee. If you consume these saturated fats for many years, the risk of heart attack increases. Palm oil also contains saturated fat,.
Trans fats which are the most harmful. Trans fats are found in refined oil, which is usually found in outside food. Fried food, fried chicken, Samosas, all have high values of trans fats, because they are deep fried foods. Deep fried foods should be avoided. Some people say that they are fear-mongering. Fear-mongering means spreading fear about unnecessary things. But the thing is, these things are actually very dangerous. You should avoid eating packaged food as much as possible. The ultra-processed food items made in the factory contain all the wrong ingredients. Flour, added sugar, artificial sweeteners, palm oil, artificial food colors, harmful preservatives.
Let's first look at the foods that contain flour. Biscuits, Fan Puff, Samosa, Hot Dog,, Pizza, Donuts, Chow mein, Spring Rolls,Cakes, Sandwiches.
Losing weight naturally and without suffering
What are the other bad things to eat?
Bad oil, the deep-fried things, I have already given examples of these. Other than added sugar, cold drinks, ice cream, candies, chocolates, biscuits, cereals, packaged juice, even the expensive biscuits, which are sold as high-fiber, multi-grain digestives, include all the refined wheat flour, sugar, palm oil, raising agents, artificial flavoring substances. Most people consume all these on a daily basis.
I'd like to give you a 30-day challenge. Stop eating the four things that are included. refined wheat flour, added sugar, bad oil or trans fats, and packaged food. Don't eat these things for 30 days, and you will see a transformation within you. After 30 days, you will feel how healthy you feel. You will get more energy in your body. You will be able to concentrate on work and studies more easily. You might think, what did I leave behind? What is left to eat apart from all these things? Don't get this wrong idea. Because there are many things left to eat apart from these things.Bread and Vegetable with very little oil or butter with very little butter.
The interesting thing is that when you start eating more of these things, and eat less of them, you will notice a transformation. Your taste buds will start changing. You'll stop craving bad food. This happens a lot with me, I never feel like eating packaged food. You'll crave for fresh fruits, fresh vegetables. If you're not used to eating fresh food, you can start with your favorite fruit or vegetable. Apart from this, while eating, learn to control your portion. Before eating, always drink a glass of water, so that you don't need to eat less. Eat on small plates, with small spoons. Eat slowly. Don't eat so much that your stomach becomes 100% full. Eat up to 80% full Japanese, people have a philosophy of eating 80% of their food.
When you eat more vegetables, which have more fiber and more volume, you will feel less hungry, you will have less space in your stomach, and you will consume less calories. All of this is about food.
The most important thing is exercise.
There are 3 different types of exercise.
The first is stamina or cardio exercises which are important for your cardiovascular fitness. This includes swimming, running fast, or any sports. Exercises that increase your heart rate.
The second is stretching exercises, which are important for your flexibility. This includes exercises like Yoga.
The third is strength training, which is important for your muscle strength and muscle endurance.
This includes doing heavy weights, going to the gym, doing push-ups, exercises like squats and planks, or lifting dumbbells. Ideally, there should be a balance of these three types of exercises in a healthy lifestyle. But for weight loss, it doesn't matter what kind of exercises are being done, as long as these exercises are helping to burn calories. Some exercises burn more calories than others, like running, rope skipping, badminton, football, squash. Some exercises burn less calories, like playing cricket, yoga, or stretching. So you have to pay attention to this, that you burn more calories if you want more weight loss. But you should do the exercises in the form that you like. You can do Zumba {Latin-American music and dance steps} for 30 minutes, or running for 30 minutes. It's up to you. Apart from this, you should include more movement in your day-to-day life. Like walking more, using the cycle.
These small things add up the extra calories that are burned in a day. Remember that doing something is better than not doing something. Some people search for the best exercise to lose belly fat. Or the best exercise to lose facial fat. This is a big myth, friends. To some extent, a particular muscle can be toned. But sport reduction is not more or less possible. Most of the research and studies that have been done are against it. Where does our body store fat? And from where does it burn calories? And from where does it extract fat? It depends on our body. Your job is to exercise, your body will decide for itself, where to burn fat. When you do this consistently, your body will be in a good shape overall.
This actually depends on genetics, on where your body will lose fat. I'd like to mention a final point here, about stress. There's a big link between weight gain and stress. When you feel stressed, your body's cortisol levels rise. This reduces your metabolism, and your craving for fats and sugars increases. If you want to lose weight, you need to manage stress. You can do meditation, play sports, or spend time with friends and family in real life.
Losing weight naturally and without suffering
I've summarized all the useful information on the topic of weight loss for you. Let's do a small rewind so that you remember everything. The simple principle behind weight loss is the calorie deficit. You need to control the calories you're eating and increase the calories you're burning.
The calories you're eating should come from a nutritious, balanced diet. Eat more whole grains, fibrous fruits and vegetables, and proteins, so that your stomach feels full. So that you feel less hungry. Avoid flour, white sugar, bad oils, and packaged food. So that your craving for food decreases, and you can focus on healthy nutrients. Move your body in a certain way daily, Make exercises a regular routine. Cardio exercises, strength training, and stretching exercises. Take 7-9 hours of sleep every day. And keep stress away from your life. And remember that sport reduction doesn't work. And being healthy doesn't mean you have to meet any beauty standards. And friends, a perfect plan for healthy weight loss is made from these things.And after a month, to complete this 30-day challenge. Thank you very much.
