Top 5 Most Popular Weight-Loss Articles of 2021

  Top 5 Most Popular Weight-Loss Articles of 2021

Number...1

How to lose five kg weight in three days?

Many people want to lose weight in a short time. If you want to lose weight in a short time, you have to follow some rules. Starting from eating and drinking, we have to make changes in many areas of life. There are some difficult rules to follow. An effective diet plan to lose five kg weight in three days. He has to go according to plan. The best way to lose weight is to gradually lose weight in a healthy way. There are several diet plans to lose weight, through which you can lose weight in a healthy way.

The first day

The most important is the first day. Depending on the day, your three-day plan. Eat more fruit on the first day. You can eat fruit only when you feel like it. However, you should not eat too many fruits at once. Eating a little every time is good for the body. Bananas should not be eaten on the first day of the diet. You can eat any fruit except bananas on the first day. The higher the amount of water, the better the health of eating the fruit. The stomach is full a lot of the time. In addition, you must drink 8 to 12 glasses of water throughout the day. The stomach should never be left empty during the diet. Whenever you feel hungry, eat fruit. An egg, one slice of toast, and half a bowl of vegetables for breakfast on the first day; A boiled egg for lunch; For dinner, you can put half a cup of cucumber or carrot, half the amount of fruit.

The second day

On the second day put fruits as well as vegetables on the food list. It is better to eat less fruit on this day. Raw or cooked you can eat any vegetable of your choice. Use very little oil when cooking vegetables. Eating more oil in cooking is more likely to lead to weight loss. So you can eat it half-boiled or cooked according to your choice without using oil. Vegetables can include carrots, broccoli, cabbage, cucumbers, lettuce, beans, etc. However, it is better not to eat potatoes for three days of the diet. Potatoes are high in sugar.

Put vegetables and fruits on the food list even on the last day of the diet plan. On the last day, you can eat vegetables and fruits in your stomach. It is better not to eat bananas and potatoes. Drink the same amount of water on the last day as on the first two days. One slice of cheese, a small apple for breakfast on the last day; An egg for lunch, a slice of toast; Put a cup of tuna or a piece of other fish, vegetables in moderation for dinner.

You can put a small number of potatoes on the breakfast list. This will reduce calories and fat will not accumulate in various activities throughout the day. Like the first day, you have to drink 8 to 12 glasses of water on the second day. On the second day for breakfast one slice of cheese, a small apple; An egg for lunch, a slice of toast; Have a cup of tuna or any other fish and a number of vegetables for dinner.

The third day

At the end of three days, your body weight will be reduced by at least four to five kg, and at the same time, eating vegetables and fruits will bring radiance to your face. However, a doctor should be consulted before starting the diet. By following this diet with the advice of nutritionists, you can easily lose five kilograms of weight in three days. Refrain from drinking artificial fruit juices, soft drinks during the diet. It is better not to eat sugar in any food.

Number...2

To lose weight: Expert advice❤

We all want a healthy, beautiful, disease-free life, and the most important way to stay healthy is to maintain the desired body weight. Weight gain increases the risk of any disease. Not only that, being overweight makes many people mentally uncomfortable. So for peace of mind and prevention of disease, everyone should control their weight according to their age and height.

Many people choose unhealthy ways to lose weight, so even if they lose weight temporarily, it does not last long. Many young children now consider it a fashion to lose weight.

But its main purpose is to stay healthy, functional and avoid the risk of disease.

 

It is possible to lose weight effortlessly by eating small meals frequently, reducing some high-calorie foods from the food list, walking regularly, eating at the right time, getting 7-8 hours of sleep, and staying worry-free.

If you want to lose weight, you must first know the reasons for weight gain. Because if we know the reason, we can lose weight very easily and it will be long lasting.

Hereditary causes, overeating, lack of physical activity or exercise, hormonal problems, side effects of medications, anxiety, not eating at the right time. Weight gain can also be due to various reasons. So it is possible to lose weight easily if you follow the right diet by doing some tests for weight control.

You can lose weight very easily by following the advice of a dietitian for weight control by doing tests like TSH, blood sugar, lipid profile, creatinine, hemoglobin, etc. in the blood. However, if someone has other diseases besides weight, such as diabetes, heart disease, high blood pressure, etc., they may need some additional testing.

Know friends, a single diet will never help us lose weight. In this case, regular follow-up is very important. Generally, you have to follow the diet by licking the required calories every 21 days to 1 month. It will not be likely to harm you physically. Such as hair loss, skin tingling, feeling weak, dizziness, etc. So it is never right to lose weight or take any medicine to lose weight.

More to follow-

- It is very important to eat a good breakfast to lose weight.

- On an empty stomach you can mix lemon and honey in lukewarm water

- 10.30 to 11 o'clock, that is, take a light meal in the middle of the morning, such as fruit/lemon color tea/coconut water/cucumber / green tea, etc.

Finish lunch between 1-1.30 pm, put a little rice or bread / salad / vegetables / fish / fish on the menu.

Eat another meal between 4-5 pm, which will be very light, such as nuts / green tea / sugar-free biscuits/fruit/buttermilk, etc.

Eat a small amount of dinner between 7-8.30. You can eat bread/vegetables/chicken or fish.

Drink tokadai or fat-free milk before going to bed.

The amount of these foods will depend on our caloric needs. Usually calorie requirement for weight loss is determined based on age / weight / labor / disease.

So to lose weight, you must know what to do before you lose weight.

Number...3

See the difference by following 11 diet tips to lose weight

Weight gain is not a new problem. However, going to stay in the quarantine, everyone has to get up to speed to control the weight of the horse. Many people have gained weight while sitting at home in the quarantine. Movement is confined to the four walls of the house and sitting at home it is often delicious food, frequent tea, coffee, we are trying to keep the mind cheerful. On the other hand, belly fat and weight are skyrocketing. Again, keeping the weight in its current state is no less challenging. There is no substitute for maintaining proper weight and losing excess weight to stay healthy.

According to Yaa’s nutritionist Monira Akhtar, you can start the task of controlling weight by making very small habit changes. Read the 11 diet tips in detail and follow the advice and check the difference yourself-

Be committed to a balanced diet:

Ensure the presence of all the necessary macro and micronutrients in the diet. Good fats, proteins, and carbohydrates are essential for our good health. Don't skip meals without knowing the requirements of any ingredient. In this case, you can find out about the balanced diet and the calories you need by asking Maya.

Exclude refined carbohydrates and sugar from the diet:

It is important to have an idea of ​​which are good quality carbohydrates and which are bad. White flour bread, bread, or sweets such as sweet biscuits, cakes, donuts, fast food, etc. play a very important role in your weight gain. Complex carbs and fibrous foods without refinement take time to digest, helping to lose weight by keeping your stomach full for a long time and controlling your appetite.

Stay hydrated:

Staying hydrated is very important for weight loss and control. Drinking water frequently helps to reduce appetite, reduce the desire to eat snacks, and helps in digestion and weight control. As a result, your kidneys, skin, and hair are better. If you do not like to drink water repeatedly, you can sometimes eat sugar-free herbal or green tea. However, there is no substitute for drinking enough water throughout the day.

Eat lots of seasonal fruits and vegetables:

Make it a habit to eat at least 2-3 types of seasonal fruits every day. Seasonal fruits and vegetables are rich in antioxidants and fiber that will help you stay healthy and lose weight.

Eat nuts and seeds:

Put a small number of nuts and seeds in your diet every day. Because it contains a lot of antioxidants, vitamins, and minerals. Such as Peanut, Almond, Chia Seed, Flax Seed, Sweet Pumpkin Seed, Jackfruit Seed, etc.

Reduce excess salt intake:

 Eating extra salt keeps the body hydrated which helps in weight gain. Therefore, refrain from eating too much salt every day.

Do not eat more than once, eat a small amount repeatedly:

 Make it a habit to eat small amounts at a time without eating too much at a time. This will help determine your calorie intake levels and increase metabolic energy.

Avoid processed, ready-to-eat, and canned foods:

It is doubtful whether the nutritional value of this type of food remains intact. Most foods contain excessive amounts of fats, preservatives, and salts that pose a risk to your health.

Full satisfying breakfast:

Many people in the quarantine wake up at night and wake up very early in the morning because they are not in a hurry to go out in the morning and are not having breakfast properly. But, don’t do it at all. This is because a nutritious and wholesome breakfast in the morning to keep the weight under control will give you energy till noon and any snack in between will control the craving for food. It will also improve your metabolic power.

Drink honey and lemon juice in lukewarm water early in the morning:

Drinking a glass of this drink on an empty stomach in the morning helps you to regenerate early in the day, flush out toxins from the body and restore metabolic energy.

Finish dinner at least 2 hours before bedtime:

If you finish dinner at least 2 hours before going to bed, it will help indigestion. Good digestion helps in weight control.

You have gained a lot of weight at home, so now is the time to challenge yourself. Practice good habits. You can buy a subscription package from Maya and take the advice of an experienced dietitian quickly. Start this journey of changing yourself without delay. Maya is always by your side to protect your health.

Number...4

80% diet 20% exercise is the most effective way to lose weight!

We always do a lot of things to lose weight. There are many types of exercise starting from dieting! I also face a lot of losses due to not dieting properly. We have some physical damage like pale skin, indigestion, hair loss. But only with diet and adequate exercise can we reduce excess body fat in a week. Today we will show you how you can easily reduce your excess fat by following the 80% diet 20% exercise very easily! Let's see!

How to lose fat with 80% diet and 20% exercise

80-20 process

The 80-20 process is 20 percent exercise and 80 percent nutrition. This will reduce excess fat without any physical damage. In this case, you need to pay more attention to the diet. But that doesn't mean don't exercise. You also need to focus on 20% exercise. This process is also scientifically tested. It is scientifically supported. Taking care of 80 percent protein does not mean that you should always eat. This means that the amount of food will be less but the food will be nutritious. Your diet should include the perfect mix of fiber, protein, sugars, fats, vitamins, and minerals.

How to ensure 80 percent daily nutrition?

Make sure you have 60 percent nutrition on your daily diet. Let's not know how to ensure adequate protein in the food list.

Fiber

Indigestion and constipation lead to weight gain. So it is important to include foods that fight indigestion and constipation. Fiber helps in relieving indigestion and constipation. The daily diet can include fiber foods such as green leafy vegetables, fruits, pulses, and whole grains. The fiber present in these foods will relieve your indigestion and constipation and help you lose weight.

Fat

You need to get rid of bad body fat. But that doesn't mean you shouldn't eat fatty foods at all. The amount of body fat must also be correct. To add fat to your diet you need to include ghee, mustard oil, sesame oil, dried fruits, nuts, and nuts.

Protein

There must be enough protein in the diet. Adequate protein in your daily diet will help your body eliminate excess fat. To get this protein you need to include not only milk but also more rich sources of protein such as yogurt, cheese, soy, tofu, lentils, flour, peanuts, chicken, or fish. If you have the right amount of protein in your daily diet, your body will lose excess fat.

Vitamins and minerals

From an early age, we learned that vitamins and minerals help boost immunity. But not many of us know that vitamins and minerals help reduce excess body fat. Vegetables, seeds, nuts, and fruits are rich in vitamins and minerals. So you must include vegetables, seeds, nuts, and fruits in your daily diet.

Carbohydrates

Your diet must include carbohydrates. Eating carbohydrate-rich foods loses excess body fat. You need to include 40% carbohydrate foods in your daily diets such as rice, multigrain bread, vegetables, pulses, lemons, and fruits.

Why 80 percent of nutrition rules are important?

We follow many types of diets to reduce excess body fat. While going on this diet, we are facing problems like hair loss, indigestion, pale skin, etc., as I have said before. So while losing weight, you need to know how to take the necessary calories and get rid of unnecessary calories from the body. That means you should eat as many calories as you should burn.

The calorie rule means you need 30 calories per kilogram of body weight. For example, if you weigh 80 kg, you need 1600 healthy calories per day (80 * 30) to lose or maintain your ideal weight. So 80% diet 20% exercise is more effective to lose weight.

Some tips

(1) You can walk 30 minutes every day.

(2) Listen to music and burn extra calories by moving the body along with the rhythm of the song.

(3) Do 20 minutes of freehand exercise in the morning.

(4) You can swim for at least 10 minutes every day.

If you follow the process of 80% diet and 20% exercise every day, you will be able to reduce excess body fat without any harm.

Number...5

weight loss diet list or diet chart

Weight loss will be followed by fatigue and constant tiredness. Research shows that 70 percent of weight loss depends on diet and 30 percent on exercise. The diet list is the most important thing for weight loss. If you just exercise without reducing your diet, you will lose very little weight. And if you control your diet as well as exercise, you will be able to lose weight very quickly. Again if you just control the diet without exercising you will still get good results. It can be said that if you want to lose weight, you have to diet.

When I start exercising to lose weight, I look for the right diet chart. But I did not get any good food list in Bengal. A lot is available in English. But being different countries, cultures, it was impossible for us to follow them. The diet of the people living in Bangladesh will never be the same as the diet of the people living in America. Another big thing is that the food they eat is not available to us here. Again the ones that are available are not readily available.

So it was a very difficult task for me to list an accurate and effective weight loss diet according to the diet of Bangladesh. My food list is 100 percent effective. Because I experimented with it myself and I made this food list. However, due to different physical functions (Body Function), the results may be less. We have made the weight loss diet chart keeping in mind the capabilities of the upper, middle, and lower classes. At the end of the food list, I discussed how effective results can be obtained by following it.

Breakfast

Since the stomach is completely empty, you should start with a little thin food in the morning.

1. Lemon water: Drink the full juice of half a medium-sized lemon with a glass of water. If you have a cold-cough problem, warm the water lukewarm.

2. Green Apple: A green apple. 30-40 minutes after drinking lemon water.

3. Chola: Instead of green apple, you can eat a handful of soaked Chola on some days.

4. Oatmeal: A type of grain like barley, wheat. In rural areas, it is also called pigeons. You can mix oatmeal or barley powder (pigeon paste) with water. It is available in super shops and village hat bazaars.

5. Honey: You can mix one tablespoon of honey with lemon water in the morning. Or you can mix two tablespoons of honey with oat milk. Eat honey with anyone.

6. Vegetables with a thin loaf or breadcrumbs without dessert. Those who are bachelors can eat Bakar Khani without sugar instead of bread.

7. Raisins or dates: You can sometimes eat it with raisins or dates without mixing honey with regular oatmeal. Again you can eat it with lemon water, honey, and oat milk with dates/raisins.

8. Milk: You can eat 1 glass of milk in the morning two days a week. Oat milk + milk + honey = great breakfast for weight loss. However, in that case, other foods cannot be eaten. You can put a green apple with it if you like it too much.

9. Eggs: You can eat two eggs a week like milk. However, it is best to eat eggs without yolks.

Lunch

I ate twice a day because of poor nutrition. Once at 12 o'clock and again at 2-3 o'clock.

1. Rice: I didn't eat rice all at once when I was on a strict diet. After 15-20 days, even if you play, not more than one spoon or one cup.

2. Vegetables: It's my favorite. Because I used to eat only vegetables then. I know how to cook many kinds of delicious vegetable dishes. I will write about them regularly in my recipe section. Remember that you can eat all kinds of vegetables, but avoid potatoes as much as possible. Because it has a lot of calories. After taking it, you have to take extra trouble to drop it. My favorite vegetables are Cabbage, Cauliflower, Tomato, Carrot, Cucumber, Eggplant, Radish, Bean, Patal, Karala, Turnip, Gourd, Sweet Pumpkin, etc. I like to cook mixed vegetables or fry in a little oil.

3. Greens: Greens are another of my favorite foods. Greens are very beneficial for weight loss. My favorite vegetables are spinach, spinach, radish, gourd, mustard, etc. All kinds of green vegetables.

4. Fish: You can eat almost all types of fish to lose weight. Small is my favorite. It is not right to eat more than one piece of big fish. It is better to eat marine fish. However, extra fatty fish should be avoided. Such as Pangas, Magur.

5. Meat: It is forbidden to eat red meat. Such as beef, mutton, etc. A chicken month can be eaten. Chicken breast meat is your best. I used to eat chicken breast meat once a week. It will give you a lot of energy. Poultry chickens should be avoided. Do not eat chicken skin.

6. Spices: Many people think that spices are harmful to weight loss. This is completely wrong. However, oily spices are harmful. Any food cooked with a little oil and spices can be eaten. Spices contain a variety of nutrients or vitamins that are very effective in keeping you healthy and strong. Ginger, garlic, onion, chili, turmeric, cumin, saj, coriander leaves, black cumin, cloves, panchforan, etc. are all types of spices useful for weight loss. Eat delicious food with a certain amount of spices while cooking.

7. Pulses: Pulses are a very important food in the weight loss diet chart. You can eat all kinds of pulses. You can eat it cooked or fried by mixing pulses with vegetables.

Afternoon (Snacks)

Some light food should be eaten around 4-5 in the afternoon.

1. Banana: Banana can be eaten once a day. But it is better not to eat every day.

2. Lemon water: Drink the remaining half of the morning with lemon juice and a glass of water at night. If you exercise in the evening or in the afternoon, you can drink at the end of the exercise.

3. Chola: Eat cola in the morning and something else in the afternoon.

4. Dates or raisins: Do not eat in the afternoon if eaten in the morning.

5. Fruits: You can eat fruits in the afternoon without eating anything else. Among the fruits, you can eat an orange, malt, grape, vegan-pomegranate, mango, guava, brown, any seasonal fruit. However, it is better not to eat jackfruit. It contains high levels of sugar.

6. Tea: There are various types of tea available in the market for weight loss, you can eat them. However, it is better not to mix sugar with tea. You can eat it mixed with honey. In that case, honey should not be mixed with any other food throughout the day. Green Tea, as well as Turmeric Tea, is very effective for weight loss.

7. Coffee: Sometimes you can have coffee without tea. Coffee mixed with milk and honey is very delicious. However, it is better not to eat cold coffee.

8. Fruit juice: To lose weight, you can eat any fruit juice except homemade sugar. When playing outside, be careful whether it contains sugar or not. You can also eat seasonal natural juices like date juice, palm juice, sugarcane juice. Before eating, make sure it does not contain sugar or anything harmful.

9. Almonds: Almonds can be eaten once a week. This type of food contains a lot of good fats that the human body needs. These nutrients are needed to keep the body healthy during the diet. Ordinary nuts, cashew nuts, wood nuts, etc. are very beneficial.

Dinner

1. Cover

2. Vegetables

5. Salad: You can eat cucumber, carrot, tomato, coriander, olive oil, onion paste, etc. in a salad.

6. Pulses

7. You can eat Bakar Khani without a thin loaf of bread or sweets if you feel very hungry.

Here's how to put one together for use with your weight loss diet.

There are many types of food in the diet chart. However, I will tell you in detail here when and how you can get good results by eating any food. The human body is regulated through food.

The body needs all kinds of vitamins or nutrients. Especially when you diet or eat in moderation. Otherwise, there is a possibility of getting sick. In order to lose weight, one has to control the diet as well as the nutrition of the body.

It is better not to eat any food other than vegetables more than once a day but to eat another food. Then your body is getting all the necessary vitamins.

You eat three dates 10-15 raisins in the morning, a banana in the afternoon, a green apple at night. Then your body got different nutrients or vitamins from the three fruits. However, drink lemon water twice.

The case is different in the case of vegetables. You can eat vegetables three times a day. Again, there is no need to eat bananas every day. One day you eat nuts or oranges instead of bananas. All kinds of food you have to turn around and eat little by little.

Never eat on a full stomach. All the time you have to feel that your stomach is empty. Drink plenty of water throughout the day. Always keep your stomach full by drinking water.

If you eat vegetables at noon, your stomach will not be full. One bowl of soup or 200 grams. That's why you can eat twice a day if you want. Eat very little in the afternoon. For example a cup of tea with three dates. Or just a banana. At night, you must sleep three hours after eating. If you can't sleep because your stomach is completely empty, then eat half a green apple or two handfuls of water.

You must get regular 7-8 hours of sleep. Getting the right amount of sleep is very important for weight loss. It is just as important as food control. You must eat something while dieting. Can't stay without eating.

There is a misconception in our society that we think that dieting does not mean eating. If you don't eat, you will get sick. Again I said you have to drink a lot of water and keep your stomach full by drinking water. If you are very hungry, eat a little something and drink two glasses of water.

If you follow this weight loss diet list and exercise regularly, you will get very good results quickly. Or you can run for 1 hour in the morning. Running is more effective than walking.

If you do weight loss exercise in the gym, then do not do any heavy. This means do more freestyle, abdominal exercises (Abs Exercise), cardiovascular exercises (cardio Exercise) without any exercise with weight lifting or weight.