In today's time, most men and women across the globe are suffering from obesity. They want to lose weight but don't know how if you are one of them don't worry. Today I am going to give you the best tips and workouts for weight loss.

Whether you want to lose 10kg's or 100kg's. Losing extra kilos is hard. If you have tried before and fell short of your goal then it is hard for you to stay motivated. 

So before start dieting, you have to know why weight increases, the benefits of weight loss, effects of obesity on health. It will give 
you boost by giving you a strong reason for your diet.

Why weight increases

In simple words weight gain when the unused energy is stored as fat in your body. suppose you have taken 2500 calories and you only burn 2000 calories than the rest 500 will be stored as fat in your body.

3 main reasons for weight gain.

1) Junk Food

These products are designed to be cheap and are taste so good that they are hard to resist.

These products contain a lot of unhealthy ingredients like sauces, oil, sugar, sodium, fat, etc...

These products contain a high calorific value. As we take more calories than we burn per day our weight starts increasing.

2) Sugar

It interferes with your hormones, increases hunger, and displace healthy foods, which are a few of the ways that added sugar can increase weight.

It also can increase your risk of chronic conditions like heart disease and diabetes.

3) Unhealthy lifestyle

Poor sleep, eating too much processed food, too many calories, sugary foods and not exercising are some of the habits that lead to weight gain.

Few simple steps such as exercise, eating whole foods, mindful eating can improve your overall health and help you to reach your weight loss goals.

Benefits of weight loss

Weight loss reduces the risk of various diseases such as heart disease, stroke, diabetes and some cancers. Losing weight has many physical and mental benefits also.

1) Physical benefits

• You will feel more active.
• Your sexual drive will increase.
• You can take part in a sports competition.
• You can get rid of laziness.
• Your body posture will improve. etc...

2) Mental benefits

• Your self-esteem and confidence will increase.
• You will not face bullying because of your size.
• You will interact confidentially with the opposite gender.
• You will not feel depressed because of your weight.

Effects of obesity on health

Obesity leads to several serious health diseases like :

1) Heart disease

Heart disease is more prevalent in people with obesity. Fatty deposits may accumulate in the arteries that supply the heart with blood.

People with obesity have high blood
pressure, low cholesterol and low blood sugar all contribute to heart disease.

2) Stroke

A stroke occurs when the blood supply to the brain is cut off. A stroke can damage brain tissues and result in a range of disabilities.

3) High blood pressure

Extra fat tissue in the body requires more oxygen and nutrients. Your blood vessels will need to circulate more blood to extra
fat tissue. This means your heart must work even harder to pump the blood around the body.

The increase in the amount of blood circulating puts extra pressure on the walls of your arteries. This added pressure is called high blood pressure or hypertension.
Over time, high blood pressure can damage your heart and arteries.

4) Depression

People affected with obesity may suffer discrimination because of their shape and body size which will lead to sad feelings and depression.

Best workouts

1) Skipping

Jumping rope is the exercise that world-class athletes from swimmer's, boxers, sprinters, cricketer's to football pros swear by.

Jumping rope is a full-body exercise, so it burns many calories in a short time for an average-sized person jumping rope might even burn more than 10 calories a minute.

It also tightens the core, tone, calves, improve lung capacity and build stamina. Jumping rope is the best cardio for weight loss. you can jump rope 1000 times a day for better results.

2) Mountain climbers

Mountain climbers are full-body exercise but it especially targets arms, shoulders, core and quads.

As you perform the move your shoulder, arms and chests work to stabilize your upper body while your core stabilizes the rest of the body.

As the prime mover, your quads get the incredible workout too. And because it's a cardio exercise, you will get heart health benefits and burn calories.

3) Plank


Plank is one of the best calorie-burning exercises. A plank holds and engages multiple muscles at once, thereby benefiting the core strengthen your body.

Not just burning the fat around your abdomen area, they also work by giving you an improved posture, flexibility as well as tighter tummy.

The longer you can stay in the plank position, the better it is. To lose belly fat, experts suggest that you stick to the goal of holding a plank for about 60 seconds for a minimum of 3 times.

4) Bicycle crunches

They target your deep abs by lifting your legs, you fire up your abdominals your “deep abs”. These muscles support your hips, pelvis and spine to help you avoid injury while working out.

A stronger core means a stronger body it also strengthens your core, you will see improvement in your endurance, stability and posture. Plus it can help reduce back pain.

It also boosts coordination exercises that 
call for simultaneous opposite from your
leg and arms can help boost your coordination.

Tips

1) Avoid sugar and sugary products


Today most people's are suffering from obesity and its biggest reason is sugar and sugar added products.

As the body usually digest products containing sugar more quickly, they do not offset hunger for very long. This can lead to eating more regularly throughout the day and greater calorie intake at all.

It also increases the risk of many serious diseases
like the risk of heart disease, risk of diabetes, risk of cancer, may accelerate the skin ageing process and leads to acne.

2) Consume green tea 


Green tea is effective for belly fat loss. It improves metabolism. For weight loss, your body must break down fat into the fat cell and move it into your bloodstream.

Studies suggest that active compounds in green tea can aid this process by boosting the effects of some fat-burning hormones, such as noradrenaline.

Ultimately, your body breakdowns fatter into fat cells, which is transfer into your bloodstream to use as energy for cells like muscle cells.

3) Avoid Junk food


Junk food contains a large amount of carbs
fewer vitamins and contains sugar. They also have bad effects on health. 

They contain ingredients like cheese, butter, oil and ghee which multiplies fat in your body. They also contain high calorific value so you can't take high-calorie foods.

They are of many types like pizza, burgers, sandwiches, noodles, pasta, hot dogs, french fries and potato chips.
Bakery items like cake, pastry, cookies, doughnuts, etc...

4) Avoid alcohol


Whether or not you will gain weight from alcohol depend on what you drink, how much you drink, how often you drink, what you eat when you drink and your unique body and lifestyle.

Drinking alcohol in excessive amounts had other serious health risks, beyond possible weight gain like high blood pressure, high triglycerides, insulin resistance, stroke, heart disease and liver disease etc.

5) Stop Over-eating


Over-eating remains a prominent cause of weight gain. If you take in more calories than you burn your weight will increase.

If you take in equal calories then you burn your weight will be constant.

Mindless eating, frequent snacking and making calorie-rich, nutrient-poor dietary 
choices all promote excessive calorie
intake.

6) Eat your meal at the correct time


Eating at the correct time is very important because food takes a particular time for digestion. In day time food gets digest easily because we have a lot of work to do but at night we have to sleep within 2-3 hours after dinner.

That's why if we take lunch before 2 pm we will get hungry at nearly 8 pm. Which is the correct time for dinner.

Walking at least one hour after dinner is important. It will help you to digest your food.

7) Eat multi-grain tortilla(roti)


For losing weight most people remove tortillas from their diet because wheat flour tortillas contain high calories but you don't need to stop eating tortillas perhaps start
eating multi-grain tortillas.

Multi-grain tortillas are a rich source of nutrients, vitamins and dietary fibres and are very helpful when it comes to losing weight.

8) Exercise daily after waking up


Exercise is compulsory for weight loss because fat is nothing but unused energy stored in your body so by working out you burn that fat.

The best exercises for weight loss are cardio exercises. Cardio exercises are those which increase our heart rate for some time. Eg swimming, running, skipping etc... I have already given the best cardio exercises for weight loss above.

Working out regularly also has many health benefits like, it reduces the risk of heart attack, lower blood pressure, lower blood cholesterol level, stronger bones and joints, good sleep and mood.

9) Drink lukewarm water after waking up


Drinking lukewarm water in the morning
or throughout the day can lose weight in 3 ways:

1) By boosting metabolism

To compensate for the warm temperature of the water, our body lower down's the internal temperature and activates metabolism.

2) By breaking down fat

Lukewarm water breaks down fat in the body and mobilises it into molecules making it easier for your digestive system to burn them.

3) By curbing appetite

Drinking a glass of lukewarm water before 30 minutes of your meal can help you to manage your calorie intake.

It also has other benefits, like it improves digestion, help relieves constipation, flushes out toxins, etc...

10) Have high fibre breakfast


Breakfast is the most important meal of the day. Eating a high fibre breakfast will make you feel full for a very long time. It will reduce your calorie intake.

You can eat high fibre breakfast such as oats, fruits, fruit smoothies, etc...
 
Eating 30 grams of fibre each day can help you lose weight, reduce blood pressure and improves your body's response to insulin.

11) Eat green leafy vegetables

Green leafy vegetables are essential components of a well-balanced diet and are beneficial for all-over health.

The antioxidants present in the dark green leafy vegetables can inhibit certain health conditions by removing free radicals from the body.

They are rich in fibre, potassium, calcium and are loaded with many vitamins also.


So guys these were some best workouts and tips for your weight loss hope you will achieve your weight loss goal. 
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