Why Lose Weight: 

    It isn't easy to lose weight within a year that you have put on in 10 years, says Abhishek, who has recently shared his exceptional weight loss journey through his Twitter account "On Abhishek Jain". "Getting fit requires dedication and discipline and more than anything, it requires patience.... If you’re someone who wants quick results, then stop exactly at this point and continue with your daily chores because that's not gonna happen," he says

    We are eating in a fast-paced, checked-out, disembodied manner. When we are eating rapidly  our portion of food in record-breaking time, we are usually focused on something besides the experience of eating. Talking to others, reading, working, surfing social media on our phones, etc., represents an experience that is outside of the body.

    

    Eat food only when you feel hungry. Appetite represents the physiological desire for food and hunger represents a biological need for food as a fuel for the body. Appetite can be  influenced such as smell, sight and surroundings. The amount of weight a person loses and the speed at which they lose varies from person to person and can involve various factors. However, generally, males tend to lose weight differently from females.

    

    Eating balanced food is recommended. Do not eat full stomach. High protein foods and low carbohydrate foods can help a person feel fuller for longer and reduce overeating. However to know the balanced food there are many health based Apps available. Requirements of vitamins and minerals differ from person to person. Omnivorous food is protein rich compared to vegan food. Protein rich food does not suit all. Consuming vegan based food consistently for a few months may lead to weight loss. The researchers noted that a Mediterranean diet is as effective as a low carbohydrate diet in maintaining weight loss and boosting overall health. A large proportion of plant-based foods, such as:

• Vegetables
• Legumes
• Whole grains
• Nuts and seeds

Eat following foods in moderation:

• Dairy
• Seafood
• Poultry

Types of Exercise

Exercise helps promote and maintain weight loss

• Weightlifting
• Walking, Running, Jogging, swimming etc.,
• Exercises that require a person to use their own body weight
• High intensity interval training (HIIT) : High intensity interval training (HIIT) workouts involve alternating between short, intense spurts of exercise and low intensity exercise. It is an alternative to moderate-intensity continuous training (MICT). It  may be the better option for people looking to maintain a Getting enough sleep

A 2021 meta-analysis investigated the effect of resistance training on body composition in healthy adults. It found that resistance training alone led to a reduction in the following:

• Body fat percentage
• Visceral fat, which is fat that surrounds the internal organs

Things to remember for Weight Loss:

1.    Insufficient sleep may stimulate the hormones that affect hunger, encourage overeating, and affect overall weight loss. The Sleep Foundation says that getting quality sleep is an important part of a weight loss plan.

• Staying well hydrated. Drink plenty of water but not while eating.
• Getting enough fiber.
• Eating a variety of foods
• Moderate weight and improve overall health.

2. Other weight loss tips for males

• Trying intermittent fasting
• Tracking your diet and exercise
• Eating mindfully

3. Sitting down to eat, preferably at a table: Pay attention to the food and enjoy the experience.

• Avoiding distractions while eating: Do not turn on the TV, or a laptop or phone.
• Eating slowly: Take time to chew and savor the food. This technique helps with weight loss, as it gives a person’s brain enough time to recognize the signals that they are full, which can help to prevent overeating.
• Making considered food choices: Choose foods that are full of nourishing nutrients and those that will satisfy for hours rather than minutes.
• High Protein rich food.
• Good choices for a high-protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.

4. Cutting back on sugar and refined carbohydrates

• The Western diet is increasingly high in added sugars, and this has definite link to obesity
• Where possible, people should swap processed and sugary foods for more healthful.    options. Good food swaps include:
• Whole-grain rice, bread, and pasta instead of the white versions
• Fruit, nuts, and seeds instead of high-sugar snacks
• Herb teas and fruit-infused water instead of high-sugar sodas
• Smoothies with water or milk instead of fruit juice

5. Eating plenty of fiber

• Whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye
• Fruit and vegetables
• Peas, beans, and pulses
• Nuts and seeds

6. Balancing gut bacteria

• Every individual has different varieties and amounts of bacteria in their gut. Some types.        can increase the amount of energy that the person harvests from food, leading to fat.  deposition and weight gain.
• Some foods can increase the number of good bacteria in the gut, including:
• A wide variety of plants: Increasing the number of fruits, vegetables, and grains in the diet 
• Fermented foods: These enhance the function of good bacteria while inhibiting the growth of bad bacteria. 
• Prebiotic foods: These stimulate the growth and activity of some of the good bacteria that aid weight control, especially chicory root, artichoke, onion, garlic, asparagus, leeks, banana, and avocado. It is also in grains, such as oats and barley.

7. Getting a good night’s sleep

8. Managing your stress levels

9. Some methods of managing stress include:

• yoga, meditation, or tai chi
• breathing and relaxation techniques
• spending some time outdoors, for example walking or gardening

Why lose weight ?

1. Appearance:
2. Confidence and body image.
3. Overall health: Maintaining an appropriate weight can help to boost overall health and prevent diseases such as type 2 diabetes.
4. Specific conditions: Symptoms of sleep apnea or type 2 diabetes, for example, may improve or go away when a person loses excess weight.
5. Fitness: A weight-loss program that involves exercise can leave a person feeling fitter, with more energy and stamina.
6. Sports competitions: In some sports, such as boxing, an individual may seek to control their weight to stay in their existing weight category.
7. Fertility: Fertility treatment appears to be more effective
8. In women with obesity and polycystic ovary syndrome (PCOS) if they lose weight, it helps with their treatment.

Tips to lost Weight : 

• Write out your goal and keep it posted somewhere as a reminder dey when you want to give up. 
• Track your food, what you are eating .
• Use free apps like “ my fitness pal, Heathifyme etc”  to know the amount of calories you eat.