Weight loss, or physical fitness, is a reduction of the total body weight It can occur unintentionally due to an underlying disease or can arise from a conscious effort to improve an actual or perceived overweight or obese state.

People need to lose their weight due to following reasons:

·         To look good

·         Serious health problems                            sabapervaiz

·         For the sake of fitness

·         By changing social requirements

·         For fertility problems

·         For events

·         To raise self confidence

·         Disease prevention

·         Want to fit again in their clothes

Weight reduction is depend upon four pillars

1. Stress management

2. Balanced diet

3, Walk and exercise.

4. family/environment support.

So here is discussion or you may call it some tips through which you can understand the phenomena of loosing you weight successfully. When a person is under stress, it find difficult to eat healthy, because in stress we to fulfill our emotional hunger which sometimes called stress eating or emotional eating. And you may be especially likely to eat high-calorie foods during times of stress, even when you’re not hungry. This quick-fix will lead to extra pounds, but it’s not the only reason stress causes us to gain more weight.

Actually the physiological changes that happen in the body can predispose us to more pound is a change in adrenal glands,which govern the stress response. When these glands are out of balance, the body stores calories by best disastering way it knows.

To reduce the risk of obesity one should prevent weight gain during stress and get a command on your stress. When we feel that our life is overcome by stress we should start getting healthy eating habits and most importantly we should try some stress management techniques like:

Recognize the warning signs of stress, such as

Anxiety, irritability and muscle tension.

Second most important thing in weight loss is the management of diet; but don’t be afraid this is not about dietary extremism it is about reengineering your environment so that you can eat what you want without guilt and without gaining weight. you may trick your food like:

  • Use small and heavy spoon as the small spoons helps you to multiply your bites.
  • If you want to reduce the amount of food but the empty plate induce the feeling of deprivation then you have to use small and shallow plates for your serving ,it helps you to see more food, for the sake to see more food in your plate you can also fill more portion of your plate with salads.
  • Eat 5-6 times a day it actually means that you must divide your total calories among 6 times of your day, it reduce the feeling of deprivations which encourages you to eat less.
  • Try not to be the plate finisher. This is our clue that we are done eating is that our plates are clean. Try always leaving a piece of food on your plate.
  • Use your eyes to your advantage, our stomach can’t count so you have rely to a large degree on your eyes. The bigger something looks the less of it you will eat. This is why soup is generally so healthy: the amount of water in it causes people to feel full when they actually are full — rather than a few hundred calories later.
  • Don’t skip meals, especially breakfast.
  • Identify comfort foods and keep them out of reach.
  • Keep journaling.
  • Get adequate sleep.
  • Enjoy more Fruits.
  • Use more Green leafy vegetables.
  • Prefer Fish.
  • Take less salt.
  • Use Olive oil.
  • Yogurt without cream.
  • Drink More water.

Third thing is physical activity this is very hard to develop the habit of any physical activity but we have some tips for you by adding these cues and rewards to your routine so you can develop this habit smoothly in which your

Cues are: specific time, specific walk partner, specific mood and preceding action

For example: morning walk (specific time), your neighbor (your specific partner), pleasurable mood (specific mood) and after fajar prayer (preceding action).

Rewards: Any favorite breakfast after walk.

Some other tips for walk and exercise:

  • Warm up 5 minutes before starting exercise and 5 min post exercise.
  • Avoid extreme of temperature.
  • Avoid too tight shoes and socks, use well fitted shoes and socks.
  • Start walk/exercise with less time gradually increase the time.
  • Divide your time in 3 halves like in first half slow walk ,in second half brisk walk and in 3rd half again slow walk.
  • Avoid walking immediate after dinner.

I think these simple easy tips help you in doing and keeping your walk more easily than before.

4rt thing is your family and environment support. Family and environment plays an important role in the individual’s life style, here is some tips which help you to manage your family and environment.

  • Assertive training is needed to avoid persuaders in which positive no helps the individual to avoid social pressure regarding calorie intake.
  • If you feel craving about something you can distract, distort, divert and distance yourself from the triggers.
  • You should work on your self confidence by getting your family support
  • You can join any support groups

Here I want to discuss the one familiar phenomenon about weight loss which people usually use to get immediate results

Weight loss pills are prescribed by the people who are unable to lose their weight by their own self but taking pills for weight loss is not at all a healthy choice for weight loss; it’s a short cut which has no long term results. You should know, though, that prescription weight-loss drugs don’t replace the need to make healthy changes in your eating habits and activity level. Weight loss medicines required to follow certain restriction since they could be addictive. Another important factor is that weight loss medication tends to develop tolerance as well.

They can also have some unpleasant side effects, including:

  • Increased heart rate
  • Increased blood pressure
  • Sweating
  • Constipation
  • Insomnia (inability to sleep or stay asleep)
  • Excessive thirst
  • Lightheadedness
  • Drowsiness
  • Stuffy nose
  • Headache
  • Anxiety
  • Dry mouth

Through this article I want to convince the audience that weight loss is not a difficult thing but I must say it is a technical thing or a skill and if we are saying this skill we can learn this by following the steps but please make it easier and enjoyable and enjoy the real beauty of life.

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