Nowadays, people are way too concerned about losing those extra pounds. Even if they are in their normal BMI, they still feel to lose some more inches here and there. While, men are more into working out and building muscles and maintaining a healthy weight, women are on a different level, they just want to lose weight and have a perfect shoulder-waist and hip ratio or being size 0.
For them, who feel like losing weight is all about crash dieting and starving, BEEP you are terribly wrong. Most of them are in a misconception that if they starve themselves or follow a crash diet, they are going to lose weight. Yes, initially you are going to lose weight drastically but eventually you will start to gain them back as and when you start to follow your normal diet. That is because, when you are not eating right, you are going to lose muscles and that will affect your metabolism severely and thus will eventually lead to massive weight gain in the long run.
Thus, maintaining a healthy weight and losing fat is only possible if people watch what they eat, when they eat without following any kind of crash diet and exercise on a regular basis. That is the only Mantra.
Weight loss is a gradual process which requires patience, sustainability and hard-work. These are the major mantras of weight loss. One must try all these three mantras for effective and quick weight loss. Some of us feel that only working out in the gym will help us reduce weight but that process will take ages to get effective result if people don’t watch what they eat. Diet is a very necessary and essential part for effective weight loss, this will not only provide you with speedy results but also will result to effective, long-term and healthy weight loss. People often find this difficult to maintain a balanced regime when it comes to attaining their weight loss goals. They often struggle in maintaining a proper and a healthy diet, excessive workouts or no workouts at all, Binge eating and fasting for the rest of the day. All of these will affect their metabolism in the long run and even if they managed to lose some weight during the entire period, they will regain them all back after they start following the normal kind of diet they are used to. Thus, proper diet with proper balanced work-out is extremely important if we want quick and sustainable weight loss over a certain period of time.
Some of the tips for Rapid Weight-Loss Diet success are-
● Set Realistic Goals- Don’t aim for quick and fast weight loss because that will upset you as weight loss is a lengthy process. Aim for a steady weight loss of 1-2 pounds per week which is actually possible and is sustainable.
● Stay Hydrated- The most important aspect of the weight loss process is to keep yourself hydrated. Drink enough water (at least 3-4 liters a day) which will help you to release toxins from your body resulting in maintaining a healthy gut. And if your gut is healthy, you will get speedy results in your weight loss.
● Mindful Eating- As mentioned earlier, watch what you eat. Eating less but high caloric food will not help you to lose weight but will definitely make you gain more eventually. For instance, even if you eat fast food once or twice a day, than eating healthy and nutritious food will not help you be in a calorie deficit diet and thus will not let you lose weight. This also does not mean to overeat those healthy foods because that will also lead to an increase in your total calorie intake. Also, eat peacefully and chew your food properly. Quick eating will make you feel hungry soon and thus you will snack more which will increase your overall calorie intake.
● Regular Exercise and working out- Including exercise as a part of your everyday routine will ease your weight loss process. Leading a sedentary life will not help you to lose weight even if you are on a weight loss diet. The weight loss diet should be paired with regular working out. Even a 30 minutes’ walk will do wonders in your weight loss journey.
● Seeking professional help- Some people don’t get the motivation to work out or follow a weight loss diet when they don’t see visible results, and visible results come after being consistent for a long time (Maybe a year or two) which is somewhat demotivating for most of the people. Those people who find it difficult to maintain a weight loss regime can seek possible help from any fitness institute or gymnasium which offers weight loss assistance. For Instance, Cult Boot Camp provides group weight loss boot camp with a small group of people working out together in a fun manner. They also provide personal assistance and trainers who will look over the client’s weight loss progress. They also provide customized weight loss diets to the clients and look over them online via WhatsApp which makes them motivated to lose weight in an interesting way.
Some of the other points to lose weight through weight loss diet are enumerated below as follows-
● Calorie Deficit- Yes, if you are eating less calories than you used to consume, you are definitely going to shed those extra pounds from your body irrespective of your body type, metabolism and age. For Instance, if you used to have 1500 calories a day, reduce only 500 calories out of that 1500 making it 1000 calories. This will eventually reduce the overall calorie consumption and result in a calorie deficit diet which will help in losing weight.
● Nutrient Compactness- Nutrients are very essential for your body if you don’t want to die malnutritious. A Balanced weight loss diet must include all the required nutrients which will lead to sustained weight-loss. Unnutritional diet will make you lose all your muscle, thereby reducing your weight drastically but with time, you will gain all of them back. Therefore, aiming for nutrient dense foods that will provide essential vitamins, minerals, protein and fiber. In a weight loss diet, it is very important to limit the consumption of empty calories like sugary drinks and deep-fried snacks.
● Sustainability- Follow a diet with which you can stick to long-term. Thus, never include any kind of weight loss diet which you will never be able to follow for a long time. Always remember, sustainability is the key, the more the weight loss diet is sustainable or can be followed over a long time period, the more it is effective.
● Short-term weight loss diet plan- Never go for a short-term weight loss diet like GM Diet, Keto Diet, No-Carb Diet, and other sorts of diets. These diets will lead to irritability, cravings for unhealthy food and drinks, urge to eat and drink sugary food and drinks which will eventually lead to more weight gain. These weight loss diets are not at all sustainable and thus people following these weight loss diets will not be able to continue with it for a long time. This weight loss diets will also lead to crawling metabolism which will weaken the immune system and will cause a lot of gut problems.
● Healthy gut- A healthy gut will enhance the weight loss process. Thus, weight loss diets should include such food which will improve gut health. This kind of weight loss diet will include Yogurt, Kefir (Dairy and Non-Diary), Kimchi, Sour cream, Cottage Cheese, aged cheese, etc. They naturally contain some probiotics or good bacteria for a healthy gut. They may have some amount of good bacteria, but they may not be enough to make the gut healthy, thus some of the probiotics available in the market could be taken as supplements.
● Lifestyle Changes- Effective weight loss diets often focus on improving the lifestyle of the people. Weight loss diets won’t help you to shed those pounds if not combined with a good lifestyle. Lifestyle like- Bad sleep schedule, long eating windows, skipping meals and binging when you eat, etc will definitely not let you lose weight. Weight loss diets will only work when combined with a proper lifestyle which includes regular workouts, 8 hours of sleep, meditation, eating small meals frequently and living stress-free. Including all these habits with meal planning, portion control will get you closer to your weight loss goals.
Chia seeds, is a very popular choice when it comes to weight loss for the most of the people. The diaticians always recommend to go for chia seed water first thing in the morning and people follow that. Most of them, got benefits after consumption. But as it is natural and plant-based, the results may be slow but definately more sustainable than other pills which are available in the market claiming quick weight loss. Most of the pills have many side-effects which the people don’t know and can affect them in the long-run, which is a surety. These pills also cause addiction and once you stop taking them, you are going to gain all the weight back you have lost over the months. They also cost a lot of money which you have to spend every month on a daily basis, till you realise that those medicines have stopped working. That happens with everyone, as the body gets use to to the medicines and after some time it stops working but till then you have invested thousands of your money and also lost some weight which you will regain after you stop them. Haha!
Therefore, it is also better to go for natural food items which will actually give you sustainable results and also won’t do any harm to your body, rather it will help your body detoxify harmful germs and toxins.
Let’s talk about chia seeds, its health benefits-
● Rich in Nutrients- Despite their small size, chia seeds are packed with nutrients. They are a very good source of fibre, protein, omega-3 fatty acids, antioxidents, and various other micronutrients.
● High in fibre- Chia seeds are an excellant source of fibre, which is beneficial for digestive system, weight management and reducing the risk of chronic diseases like heart diseases and diabities.
● Omega-3 fatty acids- Chia seeds are one of the best plant based sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that is important for brain health, reducing inflammation and supports heart health.
● Antioxidents- Chia seeds are also rich in antioxidents, which help protect the body from oxidative stress and reduce the risk of chronic diseases like cancer.
● Bone Health- Chia seeds are a very good source of calcium, magnessium and phosphorus, which maintains the bones and make them strong and healthy.
● Blood sugar regulation- The high fibre and protein content in chia seeds can help regulate blood sugar levels, which is beneficial for people with diabities.
● Weight loss- Chia seeds can also help with effective weight loss due to their high fibre and protein content, which can help increase feeling of fullness and thereby reduce cravings and appetite.
These were the various benefits of the Chia seeds, now let’s only talk about how it helps in the weight loss process-
● Fibre content- Chia seeds are rich in fibre, with high proportion of insoluble fibre. This kind of fibre absorbs water and expands in the stomach, helping to increase satiety or feeling of fullness which tends to reduce appetite, which can aid in weight loss by reducing the overall calorie intake.
● Protein- Chia seeds are also a very good source of protein which is important for maintaining muscle mass during weight loss. Protein can also help in feeling full and satisfied after a meal.
● Hydration- When chia seeds are exposed to liquid, they form a gel-like substance due to their high soluble fiber content. This can help slow down the absorption of food, which can help you feel full for a long time and potentially reduce snacking between meals.
● Nutrient density- Despite their small size, chia seeds are packed with nutrients. Adding them to the diet can help ensure that the person is getting a good mix of vitamins, minerals and antioxidents, even when you are cutting back on calories to lose weight.
To incorporate chia seeds into your weight loss diet, you can add them to smoothies, oatmeal, yogurt and salads. It is important to consume them as part of a balanced diet and to be mindful of portion sizes as they are calorie-dense.
Some of the more interesting facts about chia seeds are enumerated below as follows-
● Low in calorie- Despite being nutrient-dense, chia seeds are relatively low in calories. This basically means that you can add them to your meals or snacks without significantly increasing your calorie-intake.
● Blood sugar regulation- Chia seeds can also help in regulating blood sugar levels, which is important for weight management. Stable blood sugar levels can help prevent spikes and crashes in the energy levels, reducing cravings for unhealthy foods.
● Omega-3 Fatty acids- These fatty acids are known for their anti-inflammatory properties, which can support overall health and potentially aid in weight loss.
● Versatility- Chia seeds are incredibly versatile and can be easily incorporated into a variety of dishes. You can either sprinkle them on the top of the salads, yogurt pr oatmeal, or blend them into a smoothie, or use them as an egg substitute in baking.
● Long shelf life- Chia seeds have very long shelf-life, making them a convenient pantry staple for weight loss. You can buy them in bulk and store them in a cool, dry place for extended periods without worrying about spoilage.
● Gluten free- Chia seeds are naturally gluten-free, making them suitable addition to a gluten free diet for those with celiac disease or gluten sensitivity.
Overall, chia seeds can be a valuable addition to a weight loss diet due to their nutrient content, ability to promote satiety, and versatality in cooking. However they should be consumed as a part of a balanced diet and maintaining a healthy lifestyle.
FAQs-
● Will chia seed really help in weight loss?
A- Yes, it helps in sustainable weight loss in the long-run. However, it has to be a part of the weight loss regime with regular exercise and proper balanced but calorie-deficit diet, it alone can’t make you lose weight.
● What are the side effects of chia seeds if consumed in excess?
A- If consumed in excess, every healthy food will turn into unhealthy food as anything in excess is bad and can cause harm in the long-run. Thus, consumption of chia is good, but always in balance.
● How long will it take to lose weight with chia seeds?
A- It depends on the lifestyle, the food you eat, the drinks you drink, and how regularly you workout. Weight loss will not happen if you don’t follow a healthy lifestyle, and in that lifestyle of yours, include chia seeds.
● When to consume chia seeds?
A- There no such specific time to consume chia seeds, you can consume anytime with anything.
● Does chia seeds have any side effect?
A- No, if consumed in a balanced way, it has no side effects but definately contains good effects.