Healthy Weight Loss with Dry Fruits

Weight Loss

Healthy Weight Loss with Dry Fruits

Generally, what do you require in Weight loss to shed half to 1 kg of your weight every week in a slow and gradual process?

You must plan to burn 1000 to 500 calories which you consume daily.

You can achieve this with the help of a lower-calorie diet, along with regular physical activities. 

It can be caused by things that may or may not be diseases.

Dieting, exercise, and not having enough food can all cause weight loss.

Weight loss can also help improve your body functions and cardiovascular health and reduce the risk of obesity-related complications in health.

What is Weight Loss?

Body mass decreases When you lose weight.

It can be because you lost some fluid, you lost some body fat, or you lost some muscle mass.

People can lose weight unintentionally if they do not get the right food or have a disease.

People can also lose weight on purpose to try to be thinner.

Unexplained weight loss

A reduced calorific intake or exercise does not cause cachexia symptoms of a serious medical condition.

Intentional weight loss is normally termed Slimming.

There are certain side effects also in this program.

These diseases include anorexia nervosa, bulimia nervosa, cancer, HIV/AIDS, TB, and chronic renal failure.

Obesity-related diseases

It is a common symptom of uncontrolled diabetes, particularly type 1 diabetes, which indicates the body is not receiving enough insulin.

Surplus glucose in the blood can be converted to glycogen and stored in the liver and muscle cells for later use as energy.

When there could be a lack of insulin, or the cells are resistant to insulin, this process does not occur; instead, lipids (fats) are used for energy, leading to weight loss.

Cancer, specifically cachexia, can also cause loss of weight.

It may be due to cancer or the treatments used to treat it, such as chemotherapy and radiotherapy.

AIDS may also frequently causes weight loss as a result of wasting syndrome.

Other medical conditions that can result in weight loss include celiac disease, inflammatory bowel disease (Crohn's disease and ulcerative colitis), pancreatitis, gastritis, and certain types of cancer, such as ovarian cancer.

Psychological conditions

Weight loss can also be caused by psychological conditions such as depression and anxiety.

These disorders can lead to a lack of appetite, which in turn can result in weight loss.

Eating disorders such as bulimia nervosa and anorexia nervosa are also psychological conditions that can result in weight loss.

These disorders are characterized by an obsession with food and excessive fear of gaining weight.

It can lead to unhealthy dieting behaviors such as restrictive eating and binge eating.

Other psychological conditions leading to weight loss include stress, body dysmorphic disorder, and compulsive exercise.

Heart-related diseases

Weight loss can also correlate with heart-related diseases such as congestive heart failure and arrhythmia.

These conditions can cause an inability to pump enough blood through the body, leading to fatigue and weight loss.

Weight loss can also be an indication of hypothyroidism, which is a condition that results in an underactive thyroid gland.

It can lead to a decrease in metabolism and an inability to properly convert food into energy which can result in weight loss.

Weight loss can also be an indication of kidney disease.

Kidney disease can cause an inability to filter waste from the blood, leading to weight loss.

Other diseases that may result in weight loss include celiac disease, Crohn's disease, gastritis, and ulcerative colitis.

Weight loss can also occur due to the side effects of antipsychotics and antidepressants.

These medications can cause an increase in appetite, which can lead to weight gain.

Surgery can also result in weight loss.

It may be due to removing a portion of the stomach or intestines.

Weight loss you can also achieve through bariatric surgery.

This type of surgery treats obesity by surgically removing a portion of the stomach or intestine.

Weight loss you can also achieve through a liquid diet or fasting.

A liquid diet is one where all food is consumed in liquid form.

It is done through juicing, blended soups, or smoothies.

Fasting is a weight loss method where all food and drink are eliminated from the diet for a set period.

Fasting is done for 24 hours, 48 hours, or 72 hours.

Weight Loss Causes

There are a variety of reasons why someone may want to lose weight.

Some people have a genetic disposition towards obesity, and no matter how much they

How to Lose Weight?

There are different ways to lose weight, and following the right path can help you succeed at weight loss.

Creating a plan that makes sense for your lifestyle and preferences is essential to losing weight and keeping it off long-term.

The most important thing in your mission of successful weight loss is finding a plan that fits your lifestyle and preferences.

If you enjoy the foods, you eat and don't feel deprived. You're more likely to stick with your weight-loss plan over time.

Losing weight requires hard work and commitment, but done with all efforts. Here are some tips to get started:

1. Find a perfect plan that fits your preferences and lifestyle.

2. Set realistic goals.

3. Get support from family and friends.

4. Make healthy food choices.

5. Be active every day.

6. Avoid fad diets and quick-fix solutions.

7. Seek professional help if needed

Healthy Weight Loss 

It would help to eat less than what you burn off in your weight loss program.

That means cutting back on foods with lots of empty calories (like sugary drinks) and focusing on filling up healthy foods instead.

When it comes to healthy weight loss, there's no one-size-fits-all solution.

Everyone's body and physical characteristics are different, and each person's weight loss plan is customized to your unique needs.

However, some general principles can help you healthily lose weight:

1. Cut back on sugary drinks and empty calories.

2. Focus on filling up healthy foods.

3. Get regular exercise.

4. Drink plenty of water.

5. Avoid fad diets and quick-fix solutions.

6. Seek professional help if needed.

7. Stick with it! Weight loss is a path that has a long journey, not a destination.

Eat more fiber

The fiber in your food helps keep you full longer, so you won't overeat.

It also keeps you regular by helping food move through your digestive system.

Aim for 25 grams per day.

You can add Chestnuts, Badam, Figs, ChiaSeeds, Flaxseeds, and Hazelnuts, which has the highest fiber content.

Exercise more

Exercise also helps you shed weight, but it also helps to maintain your weight loss.

Make your plan for at least 40 minutes of exercise, which is of medium intensity most days of the week.

Moderate-intensity activities include walking, swimming, and biking.

If you're starting,

Drink plenty of water

Water is essential to life. It's what makes up more than half of our body weight.

It flushes out toxins and helps regulate blood pressure.

You'll feel tired, bloated, and dehydrated if you're not drinking enough.

Consult your doctor or dietitian about how much water to drink.

A good rule of thumb is to drink 2 to 3 liters of water per day in multiple consumptions.

You can also get water from healthy foods like fruits and vegetables.

Cucumber, celery, watermelon, and strawberries are great water sources.

Limit alcohol intake

Drinking alcohol may lead to an increase in weight, and there might be gain in several ways.

First, it increases the number of calories you're consuming.

Second, it lowers your inhibitions and can make you more likely to overeat.

Finally, it can disrupt sleep, leading to fatigue and cravings for unhealthy foods.

Add nuts & dry fruits to your diet.

They will help you to reduce your calorie intake.

Add the following dry fruits to your diet:

Almonds (Badam)

Dried Figs (Anjeer)

Pistachios

Hazelnuts

Walnuts

Chestnuts

Brazil Nuts

Raisins

Cashew Nuts

Choose Your Nuts as per your protein & Glycemic Index intake during Weightloss.

     Calories Protein Sugar Glycemic Index Carbs Fiber Fat  

  Almonds 579 21.15 g 4.35 g 0 21.55 g 12.50 g 49.93 g  

  Pistachios 560 20.16 g 7.66 g 15 27.17 g 10.60 g 45.32 g  

  Cashew Nuts 553 18.22 g 5.91 g 10 30.19 g 3.30 g 43.85 g  

  Brazil Nuts 718 17.1 g 2.3 g 10 2.8 g 6.1 g 69.6 g  

  Walnuts 654 15.23 g 2.61 g 15 13.71 g 6.7 g 65.21 g  

  Hazelnuts 628 14.95 g 4.34 g 15 16.70 g 9.7 g 60.75 g  

  Anjeer Figs 249 3.3 g 47.92 g 62 63.87 g 9.8 g 0.93 g  

  Raisins 302 3 g 59 g 64 79 g 3.7 g 0.0 g  

  Chestnuts 719 2.0 g 7.0 g 54 36.6 g 5.5 g 2.7 g  

  Quinoa Salad Recipes during Weight Loss

Add more protein to your diet. Protein helps you feel your stomach fuller and can help with weight loss.

It also helps maintain muscle mass and build toning, which is essential for burning calories.

Aim for at least 0.8 grams of protein per kilogram of body weight, or about 52 grams per day for a 65 kg person.

Choose nutrient-rich protein sources lower in saturated fat and calories, such as lean meats, poultry, fish, beans, tofu, and non-fat dairy.

Limit simple sugars from candy, cake, cookies, and sugar-sweetened beverages.

These foods, red meat and pork, have little nutritional value and are often high in calories.

Choose complex carbohydrates such as peas, beans, quinoa, brown rice, whole wheat bread, chiaseeds, barley, and sweet potatoes.

Foods with higher fiber and nutrients than their processed counterparts.

Increase your intake of fruits, dry fruits, nuts, and vegetables.

Those are low in calories and high in fiber, making them great for weight loss.

Limit your intake of saturated fats from animal sources such as butter, cheese, and red meat.

These foods are not heart-friendly; they can increase heart disease and stroke risk.

Instead, choose food like olive oil, badam, walnuts, avocados, and nuts with healthy fats.

These foods can help to improve your cholesterol levels and lower your risk of heart disease.

Drink lots of water and Stay hydrated by drinking plenty of water throughout the day.

Water can help to fill you up and keep you hydrated, making it an essential part of any weight loss plan.

Good protein sources include lean meats, poultry, nuts, dry fruits, fish, legumes, eggs, and dairy products.

Eating healthy foods by avoiding junk food is one of the easiest ways to lose weight.

However, many people feel it is difficult to eat healthy because they think they must keep their calorie count or follow a strict diet plan.

It isn't necessary. Instead, focus on eating lots of nuts in your mid-meal hunger pangs, fresh vegetables, whole grains, lean protein, and low-fat dairy products.

Limit processed foods

Avoid canned or processed foods that are often high in calories, sugar, and unhealthy fats.

They can also be low in nutrients like fiber and protein. You can read their nutrient facts info online.

Reduce stress

High levels of stress can lead to weight gain.

That's because when you're stressed, your body produces a hormone called cortisol.

Cortisol hormones promote the storage of fat in the abdominal area.

So finding ways to reduce stress can help you lose weight.