Introduction
YES losing weight holistically and in a healthier style are the kindest and the most righteous ways to shed weight. When we say holistically losing weight, it means, bringing your mind body and soul works together to lose weight most naturally. Do not fall for fancy words the more natural it is, the safest and easiest it is, and the chances of your success are more.
In this article, we are going to break down all the secrets to lose weight holistically which a nutritionist would not tell you. I mean you think you will go to any dietitian and he or she will say NO you do not need to depend on my diet plan to successfully lose weight and maintain your ideal weight for rest of your life. In this article I am going to educate you the crux of my nutrition education and will give you the control in your hands, to get rid of obesity for once, and all and you never need to revisit me.
Holistic healing comes from wholeness means the whole person should be brought to check, his mind his body his soul as these three integral parts are interlinked. If our mind is not on the right track, it is going to make your body take wrong steps. If your organization is upset, it is going to affect your mind. Holistic healing based on the concept of wholeness. For example in the case of obesity finding the underlying cause of obesity and not just dusting off the symptoms but finding the reason and dealing with it with the natural, most real solutions.
How To Make Your Mind And Body Work Together To Lose Weight Holistically?
Make your mind clear and put your thoughts on the right path. Your weight does not define your beauty. Let nobody tell you and even you to yourself that you are less beautiful because of your weight. Yes, you are unhealthy and inviting so many diseases because of the gained weight, and this is going to harm you the most.
Your increased weight is making you susceptible to cardiovascular disease, chronic hypertension back problems, knee problems and what not, in short, you are not going to enjoy life to the fullest. So these are some point which you should lock down in your mind. Now things you should not be doing to lose weight. Fix this in your mind that it is okay to gain weight and get obese and what is not okay is not doing anything about it'd not be so tough on yourself get tough on getting rid of extra kilos in the right and most gentle ways.
According to holistic healing rules if you are depressed or facing any mental health issues because of your body size and shape first of all work on it.DO not be depressed or anxious about it and maybe achieving psychological health set your path towards weight loss. I tell you losing weight by eating clean and having a healthy lifestyle is one of the simplest and easiest things you can do, there is no point of being depressed about it or make it get on your nerves.
I know some of you have tried millions of time to lose weight and some are willing to take this path. Some of you are just trying to adopt a healthy lifestyle. Make your mind except this fact that eating real, eating clean and eating whole is not a punishment you are giving yourself to be healthy or to lose weight or even you have obesity. It is rewarding yourself with the best and real food. Whenever you buy a skin care or shampoo you try to avoid chemicals and go for more natural products so why you think eating which does not naturally present and is going to do any good for your body.
The last task you are going to take from our mind in the right thought process is "lose weight for yourself" yea you should not be starting up with losing weight because our society has created this image of perfect body type. Do not do it for the sake of pleasing someone or any of your cruel aunties has ashamed you in a public gathering. Do it for yourself for the sake of being healthy and happy and lose weight holistically because Size zero is not real or somewhat real people do not have that.
Every single one of you has different body frames, different heights, different bone mass and hence have different ideal weight. Do not fall for these insanely perfect bodies on the internet most of them are Photoshop or have gone under a doctor's knife and with this few crucial things your mind's job to lose weight holistically comes to an end.
Find Out If You Have Any Hidden Cause Of Obesity
What if you are eating clean doing all that fantastic holistic things that your body deserve and that are required to lose weight but still it is not helping you achieve your ideal weight goal This could be the alarm that something else is wrong within your body.IT could be any physiological disorder, e.g., hideous hormonal issues,e.g., Hypothyroidism.
Hypothyroidism in simple words means that your thyroid gland is not working right which has a direct link with metabolism also thyroid hormones speeds up the process of burning calories SO make sure you go for a T3, T4, and TSH test and report it to your endocrinologist. Unexplained weight gain can also be due to polycystic ovarian syndrome also called PCOS. Go for a complete lipid profile, Uric acid test, liver tests as sometimes fatty liver is making you gain weight. So following the holistic ways firstly get rid of these monstrous causes of obesity and maybe after the treatment all you need to do is eat smart and eat real.
Here is the most controversial part of this article. I don't believe in diet plans. It is beyond my understanding how can someone follow a diet plan for all their lives? Yes, it could be a good two or three week's thing but how can you be at your ideal weight by following a plan for just months. The idea is for weeks or months and demand for the great body is for your whole life and for this wish of yours you need to educate yourself and be independent with your choices and not dependent on a plan.
The Real Diet To Lose Weight
You know the whole fiasco with the word diet. There are millions of formula diets, some works some do not, but all of them demand a complete change in your dietary picks and not always give you the desired result. What if I tell you that you do not have to change everything? The real top secret is to say goodbye to only bad things.
Get a little selective of what you put in your system. You are the outcome of what you eat. Get closer to nature. Kick out the preservatives from your life. What is easy changing your diet complete with all those useless fancy things or bringing moderation in food which is in really going to make you lose weight.
Here I have tried to accumulate all the critical things related to your food choices, eating habits some basic principles and few amendments to direct you on your weight loss journey
Cooking Methods
Most of us are eating the same food. Same chicken same vegetables same fish same lentils and there is absolutely no wrong in eating this food. So where are we going wrong? It means most of the time the food we choose to eat is okay, but the main culprit is the way we cook it. Yes, you are wrong with cooking methods. I cannot put enough emphasis on choosing the healthier way to cook food. Frying of food, adding a whole cup of oil, adding extra seasoning.
Liking the taste of overly done food is killing our health. Please put extra hard work in choosing the right method of cooking food and guess what healthier ways of cooking are less time consuming and less expensive. Start grilling your meal with a touch of oil, steam your food. These are healthier and easier and extremely effective in losing weight. Remember you can always replace frying with baking. Most of the big restaurants bake their fries instead of frying, bake your spring rolls and make ever unhealthy food into the healthy low-calorie diet. It's all in your hand.
Make A Rule That You Would Not Do Anything That Comes In A Box
Say No to anything that comes in a box which is processed or has preservatives or from a bakery. Always eat fresh. Readymade garlic ginger paste, bottled lemon juice, canned food, instant food which are full of with chemicals are available for convenience and saves up your time but are very conveniently harming your body and undoubtedly not saving your health.
Kick Out Salt And White Sugar From Your Life
Salt and sugar are the biggest enemies of your health. Completely take them out of your lives, they are good for nothing and only bring harm to your system. Substitute white sugar with brown sugar or honey Try to reduce the amount of salt in your food and use just a pinch to add that flavor, Stop seasoning your food with salt. Eating no salt will help you get rid of water retention in your body, and you will instantly see in the reduction of bloating and loss of water weight.
Do Not Make Yourself Starve
Depriving yourself of food is not going to do anything except for creating complications in your system. Do not stay hungry, do not punish yourself. Do not fall for these shortcuts. They do not work. Feed yourself and feed yourself right. Invest your time in studying healthy foods. Learn to read food labels and make more robust and holistic food choices!
Start Enjoying The Mild Tastes
These processes food and fast food has taken over our liking buds. We do not like any food unless it is overly flavored and overly spiced or has a hundred ingredients. Start liking mild tastes. Grow your love for natural flavors and start enjoying food in their natural taste.
Fat Killer Drinks
I am pleased with this whole trend of Green juices. I am genuinely a fan of their benefits. The first thing you need to do is start making taste for them, and If you are new on these green juices it will take time for you to start liking them but please do not give up on them. They are not only good for your weight loss goals but they, in reality, are perfect for your overall health and does wonder on purifying your system.
A green juice recipe for your help:
Put a cucumber in a blender add a chunk of ginger some coriander leaves few lemon drops and water as required and your big killer drink is ready. Add this miraculous drink in your daily routine, and you will see it doing wonders for you.
Morning Ritual
We all have heard people drinking lemon and water concoction empty stomach to lose weight. It is a great morning ritual to kick-start your metabolism but does not go too heavy handed with it. Lemon water kicks start your metabolism and help you lose weight faster, and its added benefits are that it is perfect for digestion and your skin.
##Understand The Difference Between Whole Grains And Refined
A natural understanding of whole grain would be eating Grains in their entire form. It includes more vitamins more antioxidant more fiber and more goodness whereas refined grains are grains whose outer parts are removed in the refining process losing all of its goodness. Refined grains like white bread and white flour lack in nutritional content. Try to eat whole Grain oats in the breakfast. Add whole wheat, Whole rye in your meals.
Make Fiber Your Best Friend
The texture is one powerful ingredient to lose weight. It has great benefits. It keeps you full for longer and makes you eat less. It also keeps your heart health in check, diabetes in control to bring this goodness in your life. Some example of fiber-rich food are:
§ Flaxseeds
§ Oats
§ Lentils
§ Chickpeas
§ Almonds
§ Broccoli
§ Okra
§ Beans
§ Chia seeds
§ Apples
Chia Seeds
Chia seeds are an excellent source of fiber and are proven to be very helpful to lose weight. It has got some great qualities in it like some antioxidants, calcium, phosphorus, omega three fatty acids, and it fights cholesterol. Using chia seeds for weight loss reasons will show the result in weeks.
Stop Overcooking
Cooking means cooking not burning. Overly cooked food is dangerous than your casual imagination. It can cause cancer and create toxins in your body. The more you are cooking, the more you are wasting food's nutritional content. Cook as much as it is required.
Do Not Freeze Your Food
Freeze food also loses all its nutrients. Do not put everything in the freezer for the sake of convenience. No technology can replace fresh food.
Right Food At The Right Time
Select the right menu at the right time. You need to assure you are taking all your high-calorie food or carbohydrates in the lunch or the morning. No carbohydrates should be the part of your last meal. Take your dinner no late than 7 pm.
Add More Protein And Fewer Carbs
The most important rule you are going to follow to lose weight is to add decidedly fewer carbohydrates in your daily diet. Reread it I am not saying No carbohydrates but decidedly fewer carbohydrates and get big on protein. So what carbohydrates do is the extra it remains in the body after splurging on the purposes of energy making is it stores in the body as FAT yes you got it right excess carbohydrates are stored in the body as fat but always remember your body needs it for basic functioning.
Do not deprive yourself of energy and basic operation but do not eat as much as it starts making fat. Protein slows down hunger hormones and stimulates the hormones which give you the feeling of fullness and also protein makes muscles just like EXTRA carbohydrates makes fat.
Protein sources are:
§ Meat (Go for lean meat meaning meat that has low-fat content)
§ Fish
§ Chicken
§ Eggs
§ Milk
Vegan sources of the protein includes:
§ Lentils
§ Soy
§ Chickpeas
§ Beans
§ Quinoa
Not Juices But Whole Fruits
I know we all rave about fresh juice, of course, they are always better than juices we get in boxes that have no real fruit in it. Eat whole fruit instead of making sauces. Juices contain water few electrolytes and fruit sugar, and that is it, but we miss out the real goodness in making sauces and all the fiber that is going to make you lose weight.
Diverse Meal
Your meal should not consist of only one food group. Try to add as much as food can as possible in smaller quantities in your feed. For example, a complete meal should have some steamed vegetables, an ounce of chicken which is equal to the size of your thumb, some source of cereals, add up some yogurt dip but keep it in little qualities.
Healthy Nutritious Snacking
The most common mistake people make is they keep their bigger meals healthy and fewer calorie meals, but sometimes they are not very much filling. They end up craving for more food and what the do is they eat the wrong snacks. Unhealthy snacking is the waste of all the hard work Here are some healthy snack options.
Half An Apple Topped With Peanut Butter
Half slice of whole grain bread topped with an Avocado spread
A boiled egg
Cucumber
The small size of fresh fruits
Nuts
Popcorns without salt
Low Glycemic Index Food
In simple words, the Glycemic index is the ranking of carbohydrates given to them depending upon how rapidly the raise up the blood sugar level. All you need to know here is the higher the glycemic index of the food the more it is going to gain weight and the lower it is, the better it is for you
Low Glycemic index food is
§ Whole grains
§ Legumes
§ Green leaves
§ Non-starchy types of vegetables
§ Cherries
§ Apples
§ Grapes
§ Yogurt
Monitor Your Weight Only Once A Week
Do not torture yourself by standing on a weight machine every two hours. The pressure you are trying to lose you has put on in years, how you expect it to go in weeks or months. It is a process. It takes time. Check your weight once a week and keep patience.
Eat Non-Starchy Vegetables
SO there are mainly two types of vegetables
· Non-starchy vegetables
· Starchy vegetables
Both types of vegetables are good for your health, but the main difference between two is that non-starchy vegetables are practically going to help you in weight loss as they are full with dietary fiber, and starchy vegetables can quickly make you gain weight as they have a higher glycemic index and more calories. Make sure vegetable portion of your meals consists of Non-starchy vegetables. For your assistance, we are mentioning some examples of both the families of vegetables, so you are clear about what to add in your weight loss meals and what not to.
Starchy vegetables are:
§ Potatoes
§ Peas
§ Sweet potatoes
§ Corn
Non-starchy vegetables and your weight loss friends are:
§ Carrots
§ Celery
§ Onions
§ Broccoli
§ Cauliflower
§ Eggplant
§ Spinach and all green leaves
§ Cucumbers
§ Okra
§ Mushrooms
Eating In Small & Blue Plates
Ever noticed why all your fast food chains have red and yellow packaging and interior? Because they are smart and they know red and yellow color stimulates your hunger hormones and makes you eat more. Blue color has an opposite effect. Blue color tends to suppress your hunger hormone. If you are one of those who does not have self-control when it comes to eating, this tip can be convenient. Try to incorporate blue color in your dining area and use blue plate.
Exercises (Aerobic & Non-Aerobic)
Exertion is equally essential to losing weight as a healthy eating pattern. Physical inactivity is one of the primary cause of obesity epidemics in the world. With all this comfortable lifestyle and this immense entertainment available on screens, people have become very sluggish. We do not want to leave our laptop or TV screen to grab a glass of water. Besides proper exercise, you need to be physically active in your day to day life. Get out of the comfort of your bed and couch. Be physically active.
Talking about exercise, start with 25 minutes of walk, that's a must. Develop your love for working out, once you do that you would not be missing out your workout session for anyone. It takes time to grow the love for it but be strong and be patient.20 minutes of aerobic exercise is super beneficial to kill calories. Try to look for an activity that interests you and suits you. Do not just focus on making your body beautiful and eye candy but try to make your body strong.
Keep your weight loss journey understated but effective. Make little but powerful changes and do it for the right reasons. Good luck with happier, healthier and holistic life