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When the sweltering heat of summer makes it impossible to stick to your usual fitness routine, it's easy to feel like you're falling off track and packing on unwanted pounds. But there's no need to fret - there are plenty of healthy and effective ways to lose weight without hitting the gym. While prolonged periods of inactivity can be detrimental to your health, there are other aspects of wellness that can aid in weight loss. For example, managing stress and getting enough sleep can help prevent weight gain. Additionally, eating a diet rich in protein and fiber can help you feel full and curb cravings. Drinking plenty of water can also help keep you hydrated and improve your metabolism. And for a truly effective weight loss strategy, cutting back on sugary foods and drinks is key.
According to Dr. Neeti Sharma, Senior Consultant in Nutrition & Dietetics at Marengo Asia Hospitals in Gurugram, for those who struggle to fit exercise into their routine, weight loss is still achievable through dietary and lifestyle changes. Here are some useful tips to help you lose weight: First, stay hydrated throughout the day to prevent mistaking thirst for hunger. Water-rich foods like cucumbers, watermelon, and tomatoes can also improve hydration levels. Second, practice mindful eating and portion control to avoid overeating, especially during summer gatherings. Lastly, include lean protein sources such as grilled chicken, fish, tofu, and lentils in your meals to promote satiety and muscle preservation.
Embrace the bounty of nature: Indulge in seasonal fruits and veggies that are nutrient-dense and low in calories to feel fuller for longer and avoid overeating. The added bonus of fiber-rich foods is that they promote healthy digestion. Cut back on sugary beverages: Carbonated drinks, fruit juices, and sweetened iced teas can cause unwanted weight gain. Instead, opt for more refreshing options like herb-infused water, unsweetened teas, or sparkling water with a hint of citrus. Be mindful of your snacks: Avoid processed snacks and switch to healthier options like nuts, seeds, Greek yogurt, or air-popped popcorn. These snacks provide the necessary nutrients and crunch while keeping calories in check. Prioritize quality sleep: Getting sufficient sleep is crucial for weight management. It regulates hunger hormones and supports overall metabolic health. Aim for 7-9 hours of uninterrupted sleep each night to optimize weight loss efforts. Manage stress levels: Chronic stress can sabotage weight loss efforts by causing emotional eating and storing fat in the midsection. Practice stress-reducing techniques like meditation, deep breathing exercises, or engaging in hobbies to promote relaxation and support weight loss goals.
It's important to establish a regular exercise regimen that you can stick to. Don't forget that maintaining a healthy lifestyle over time is crucial for achieving lasting outcomes.
