Lose your Weight at Home with 10 Simple Tips.

The topic weight lose tips are based to things which you can do at your home and can get flat tummy.
The tips are based on normal day work which are simple to follow and easy to adopt in your daily life.
Working on these tips will help you get flat tummy and maintain it.  

1. Drink a glass of water before Eating


Drinking water before eating meal has a specific reason behind it, which also helps to lose your weight also helps in getting perfect skin and keeps you energetic all day. Many researches have shown that drinking water before meal results in consuming less calories at those meal because water fills in your stomach and satisfies your hunger with less calories and you think you are done! This probably helps in loosing weight as the sense of fullness which you will get from water will not allow you to eat more food to reach the point of satiety.

2. Eat Small Five Meals a Day


Well if you calculate perfectly its not about the meal five times a day. Every individual has different body and grasping ability, So if you have decided to take five meals a day its really important to check how much you eat & how much calories you intake. You should eat small meals after an hour or two with some snacks of fruits. Eat food which has less fat and more nutrients. Short meals also help your body to feel the fullness of stomach and level of satiety. The small meals helps us to keep our tummy full after regular intervals. Continue this and eat balanced diet everyday. The main point to keep in mind is that you are meeting your calorie range at the end of the day. If you are taking 2100 calorie per day, divide with you small meals.
For here it is 5 ; 2100/5 = 420 calories per meal. Divide according to your calorie intake.

3. Eat Slowly


There are amazing benefits for eating slow. The eating of food slowing during meals mainly makes us lose weight as a lot of studies show eating helps us to lose weight. These studies shows that we will lose our weight but in a long time, But we are taking here for eating slowly. A study also shows that it normally take 20 minutes for our brain to register that we are full and if we eat fast foods or eat quickly we will be eating more instead of that if we eat less and slowly, we lose weight by taking less calories. Eating slowly also helps us in better digestion which is necessary and also by eating our food slowly we can enjoy our food. It is also rebel against fast food and fast life. You will also intake more calories if you eat fast.

4. Know your Serving Size

For loosing weight and getting a flat tummy knowing the serving size becomes more important as you must know your serving size because it help you to make a difference between how much you need to intake and how much you actually intake. You must know that Different foods have different serving sizes and check if you have perfect serving size. Improvise your serving size with perfect tool as you may risk to your diet by not checking your serving size. Knowing right amount of serving become more important for your gender and men, women and children have different serving size. When it come to fruits and veggies in serving size kids needs six serving while women and teenagers needs seven and men needs whopping nine servings per day.

Food Tip - If you start measuring your food and it's much smaller than you're used to, switch to a smaller plate! It will appear as if you're still "filling up your plate" but in reality, you'll be eating the right amount your body needs to shed pounds and become healthier.

                                                         Quick Guide – Serving Sizes


Grains
1 slice of bread, 1/2 a pita, 1/2 cup of cooked pasta or rice, 1/2 muffin.
Fruits & Vegetables
1 medium fruit or half a cup of vegetables (or 1 cup leafy vegetables)
Meat & Alternatives
3 oz or 1/2 cup of lean meat, 2 eggs, 3/4 cup cooked beans or 2 tablespoons of peanut butter.
Fats & Oils
Don’t forget, your body needs healthy fats as well! Include 2 to 3 tablespoons a day of healthy fats like olive oil or flax seed.

5. Never Skip Breakfast


Skipping the breakfast is never the solution for a flat tummy. The thing which circulates in mind when a person skips breakfast is " I haven't ate breakfast, So i need to eat more during lunch". This makes your mind think you need more food as you skipped breakfast. This thinking creates mores desire for food and you intake more calories while eating, which is even more then the combination of breakfast and lunch both. So it is always preferable to take a breakfast. The breakfast can be low calorie snack or some fresh fruits will also do.

6. Drink lots of Water Everyday


Water is the best option for weight loss. Just replace water in place of soda, cola, alcohol, etc. Water as many benefits which primarily includes weight loss. Drinking water gives us energy, protects our skin by getting rough, it lowers the risk of heart attack, also helps is digesting and cleansing our body. Dehydration can cause head ache which is the starting point. Many times we get headache it normally due to not drinking enough water.  

7. Don't Starve Yourself

Starving is not the solution for the weight loss. You will have to reduce your calorie intake per day so that it ultimately reduces your weight. If you are taking less calories and also doing work more then that calories then you will suffer from unhealthy weight loss and if you are less work according to your calorie intake then you will probably see no sign of weight loss. So the main key is to match your calorie intake with the work you do.

8. Don't Isolate just your Stomach


Isolating your stomach is not the perfect solution because you are working only on one muscle to lose your weight. Working on different exercises and on every part of body that helps you lose your extra fat. If you need to lose your stomach fat you will have to change your diet and exercise habits. 

9. Five Servings of Fresh Fruits or Veggies


Dietitians and nutritionists always suggest to eat five servings of fruits or vegetables a day. That will help you in maintaining the health. But how to determine the servings of a fruit or vegetable. Also everybody has different jobs and according to it one needs energy. It's also different in the case of children, women and youngster and men. For children and other older inactive women 3 servings of veggies and 2 serving of fruit is needed. For active women and youngster 4 servings of veggies and 3 fruits at least. For active men 5 servings of veggies and 4 fruits are at least needed to stay healthy. Eating as per this will also help you by taking a fruit in short interval of time. This will help you to eat five meals a day.

Here are some fruits and veggies of one serving size. 


Fruits

Vegetables

One banana

Five broccoli florets

Six strawberries

Ten baby carrots

Two plums

One roma tomato

Fifteen grapes

Three-fourths cup tomato juice

One apple

Three-fourths cup vegetable juice

One pluot

Half a baked sweet potato

One peach

One ear of corn

One-half cup of oranges or other fruit juice

Half-cup whipped rutabaga


Four slices of an onion

10. Enrich your Diet with Fiber

It is proven numerous time that getting high fiber in your diet has is vital and has potential health benefits. Fiber provides mainly aid in lowering of high cholesterol and prevents from constipation and other digestive disorders. Some evidence also suggest that high fiber intake in your diet can also reduce the risk of certain types of cancer. Men are recommended to get approx. 38 grams of fiber per day and 30 grams if they over 50 years of age. Women are recommended to get approx. 25 grams of fiber per day and 21 if she is above 50 years of age.


Some high fiber fruits, vegetable and grains are shown below.

Fruits

Vegetables
Grains

Raspberries

Split peas

Whole wheat pasta

Pear (skin on)

Lentils

White pasta

Apple (skin on)

potatoes

Oatmeal

Strawberries

Brussels Sprout

Barley

Bananas (Medium)

Parsnip

Bran flakes

Oranges (Medium)

Spinach

Low-calorie cereal

These were the 10 simple tips for loosing your weight at home. These will help you to loose your weight and also maintain it.
Thanks for reading. Share your valuable comments with us below. 


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