Get the news that matters from one of the leading news sites in Kenya.
7 simple steps of losing weight at Home
Post by : Leah Achieng
In Kenya there is a high number of people who are struggling with weight issues. According to a research conducted by Geo poll, A high number of Kenyans are considered obese or overweight. People however, find it difficult to lose weight due to the tough step of rules and conditions that they are expected to meet.
There are tons of weight loss tips and tricks out there that promise quick and easy results, but if you’re looking to lose weight naturally, these seven simple steps will help you get there in an effective yet sustainable way.
By sticking to natural methods, you’ll give your body the tools it needs to slim down over time. Plus, when you learn how to lose weight naturally, you’ll be setting yourself up for long-term success rather than the fad diet crash and burn approach that has become popular lately.
Today our lifestyle team takes a look at the simple steps that can be followed in order for you to lose weight.
1) Understand How Fat Works
The liver converts excess sugar and carbohydrates into fat, which is then stored in the body’s fat cells. Fat cells are spread throughout the body, but they concentrate most heavily in the abdomen. When these adipose tissues accumulate to the point that they distort or disfigure your shape, you’re considered overweight or obese. The more fat cells you have, and the more of them there are around your waistline, the greater your risk for health problems like diabetes and cardiovascular disease.
2) Eat Complex Carbohydrates
In order to lose weight naturally, it is important that your diet include complex carbohydrates. Complex carbohydrates provide a range of nutrients and fiber, which will help you feel fuller for longer and maintain a stable blood sugar level. Try adding whole grains like brown rice and quinoa, as well as legumes like beans and lentils, into your diet.
3) Drink Plenty of Water
Drinking plenty of water is an easy way to lose weight naturally. When you drink more water, it helps your body burn more calories. This leads to the natural weight loss that everyone is looking for. Aim for at least eight glasses of water a day or about half your body’s weight in ounces.
4) Cook at Home
There are many benefits of cooking at home. Not only can you control what ingredients go into your food, but you also have more time and energy to cook. You will save a lot of money and eat healthier food. Make a grocery list before going to the store so that you don’t get tempted by unhealthy snacks or sweets. When it comes to meat, remember that chicken breast is cheaper than steak, for example. If you buy frozen vegetables instead of fresh ones in the supermarket, it will be much cheaper and just as healthy.
5) Cut Down On Processed Foods
Processed foods are the biggest contributors to weight gain, so cutting them out is one of the most important things you can do. Processed food includes anything that is packaged and has more than one ingredient. When reading labels, avoid anything with more than five ingredients that you cannot pronounce.
The other thing to keep in mind is portion size. A good rule of thumb is the amount of servings on your plate should be no bigger than your fist.
6) Exercise for an Hour A Day
-Exercise for an hour a day. Doing at least 30 minutes of cardio and strength training each day is the key to weight loss. Cardio will help you burn fat and build your endurance, while strength training increases the number of calories you can burn by building muscle, which has a much higher calorie density than fat does.
-Plan your workouts in advance. Start by figuring out how long you want them to last and what type of cardio or strength training you want to do each day.
7) Eat Fruit Everyday
Fruits are filled with antioxidants that help your body fight free radicals. They also contain fibers that will keep you feeling full and satisfied, so you’ll be less likely to snack on junk food. Fruit is also lower in sugar, so they won’t cause a spike in blood sugar levels the way other foods might. Fruit should not be eaten with any dairy products or animal proteins as it can decrease their absorption.
The fruit should also not be eaten at the same time as any other kind of sweetener such as table sugar or honey as it could lead to a spike in insulin levels.
It’s important to make sure all fruits consumed have been washed thoroughly and peeled if necessary before eating them due to their high concentration of pesticides.