How To Lose weight at home by doing 7 easy steps - 19 minutes read
If you want to lose your weight from 5 pounds or more than 50 then you have to know how much and how fast this process will occur.
Following these simple ways; having good food, taking a balanced diet, and keeping them into practice can turn into weight reduction without the help of any special diet plans.
What kinds of health problems are linked to overweight and obesity?
Excess weight may increase the risk for many health problems, including
- type 2 diabetes
- high blood pressure
- heart disease and strokes
- certain types of cancer
- sleep apnea
- osteoarthritis
- fatty liver disease
- kidney disease
- pregnancy problems, such as high blood sugar during pregnancy, high blood pressure, and increased risk for cesarean delivery (C-section)
Type 2 Diabetes
What is type 2 diabetes?
Type 2 diabetes is a chronic disease caused when either body cells fail to absorb insulin and glucose or pancreas fails to produce enough insulin.
SYMPTOMS:
- Polydipsia — high thirst
- Polyphagia — high need of food
- Polyphagia — High urine output
High Blood Pressure
What is high blood pressure?
If your blood pressure rises to a level that is not good for your health, that’s called high blood pressure.
Hypertension is not a condition that is unexpected. This harm as a result several years to develop. If you are affected by high blood pressure, there are usually no signs. Your organs and blood pressure can be damaged. The kidneys, skin, heart, and brain are especially affected by it.It doesn’t matter whether or not you can see any symptoms. This isn’t good for your wellbeing.High blood pressure can be avoided by a balanced lifestyle. But if you are a high blood pressure survivor, you can see a doctor and change your lifestyle. It is important to regulate high blood pressure since it can lead to stroke or heart attacks.
Symptoms
There are generally no symptoms or signs, but it can lead you to have serious health issues.
Heart Disease
What is heart disease?
Heart disease is a severe problem and is the victim of any second human being. It is not a single problem, as we all say, it is the combination of many diseases, and in that case these diseases develop in our body at a threatening level and cause heart diseases.This combination and group of disorders are the reason why blood supply to the heart is not stopped and our heart does not function properly as a result.
Types of Heart Disease:
We are trying to get to know that there are more than 60 different types or forms of heart disease that are found in people around the world, according to studies or many other ways.
- Coronary heart disease
- Angina pectoris
- Cardiomyopathy
- Congenital heart disease
- Arrhythmia
- Ischemic heart disease
What is the best weight loss diet?
1. Add Protein to Your Diet
When digesting and metabolizing the protein you eat, your body burns calories, so a high-protein diet will increase your metabolism by up to 80–100 calories per day
2. Limit Your Intake of Added Sugar
Any one of the world’s leading illnesses, including heart disease, type 2 diabetes, and cancer, are associated with eating a lot of added sugar.
A great way to improve your diet is to minimize your consumption of added sugar.
3. Drink plenty of water
For an hour afterward, drinking 0.5 liters of water would increase the calories you burn by 24–30 percent.
In fact, drinking boiling water in the morning with lemon juice can accelerate weight loss.
4. Drink black coffee
By increasing energy levels and the number of calories you burn, coffee drinking may help weight loss.
Black coffee is very friendly to weight loss, because it can make you feel full but contains almost no calories.
5. Drink green tea
Green tea drinking is associated with many benefits, such as increased burning to fat and weight loss.
Green tea may increase energy spending by 4 percent and increase selective fat burning, especially harmful belly fat, by up to 17 percent.
6. Intermittent fasting
Without having to actively limit calories during the eating times, this approach helps you to consume less calories overall. As well as many other health benefits, this could contribute to weight loss.
7. Count Calories
When trying to lose weight, being aware of what you eat is very helpful.
There are some effective ways to do this, such as calorie counting, keeping a food log, or taking photos of what you consume.
8. Try a Low-Carb Diet
Many studies have shown that low-carb diets for weight loss are very effective.This can lead to weight loss that is up to 3 times greater than that of a low-fat diet that is standard.
Stroke
What is a stroke?
A stroke is when part of the brain is injured.
For it to work properly, the heart pumps blood to the brain. Blood has to move into blood vessels quickly. If, for whatever cause, blood does not enter the brain, the part of the brain that does not receive blood gets damaged and starts to die.A brain attack is often referred to as a stroke because it’s close to what occurs in a heart attack.
How are strokes linked to overweight?
Cancer
What is cancer?
Cancer is what happens when one of the cells in the body “forgets” that it is intended to be part of a multicellular organism and thus continues to function as one of its ancestors in the single cell organism.
It works selfishly, evolving to produce as many offspring as it can possibly, and undergoing mutation and natural selection to evade the body’s attempts to eradicate the disease, rather than performing a particular function that benefits the organism as a whole.
When a cell picks up a mutation in a gene that controls cell division, the process begins. The cell passes the mutation on to all its progeny; as the cells divide faster and faster, more mutations start to accumulate.The group of cancer cells behave and grow like a colony of bacteria or other single cell organisms; natural selection forces allow the cells best able to survive the attempts of the body to control them to predominate.
The most frequently developed “offspring” are the cells that can divide; some cells in the tumour mass develop the ability to flee their location and colonize new environments around the body; some cells develop resistance to drugs or the immune parts of the body.It’s really just like a bacterial infection within the body, except that the “bacteria” are the cells of the body — similar enough to normal cells that without killing normal cells, it’s extremely difficult to destroy cancer cells, but different enough that they can overpower and kill the whole organism.This is why, especially after the cells have started to spread around the body, it’s so hard to treat.
Sleep Apnea
What is sleep apnea?
Sleep apnea is a potentially serious sleep disorder in which oxygen stops and starts repeatedly. You may have sleep apnea if you snore loudly and feel tired even after a full night’s sleep. The main sleep apnea types are: obstructive sleep apnea, the most common form that occurs when relaxing the muscles of the throat.
Either a blocked airway or a signaling problem in the brain may result in the involuntary pause in breathing. Most people with the condition have obstructive sleep apnea, the first type (OSA). Sleep apnea is known as central sleep anea because of a signalling problem (CSA).
During sleep, the person will unknowingly stop breathing repeatedly. The person may snort, take a breath, or awaken completely with a sensation of gasping, smothering, or choking once the airway is opened or the breathing signal is received.
Untreated sleep apnea, such as heart disease and depression, can lead to potentially serious health complications. It can also leave a person feeling drowsy while driving or working, increasing the risk of accidents.
Fast facts on sleep apnea:
Here are some key points about sleep apnea:
There are mild symptoms of obstructive sleep apnea (OSA) in about 1 in 5 adults, while 1 in 15 have moderate to severe symptoms.
· About 18 million Americans have this condition, but only 20% have been diagnosed and treated.
· There is an increased risk of OSA among menopausal and postmenopausal women.
· Sleep apnea is a different risk factor for high blood pressure (high blood pressure).
· While sleep apnea is more prevalent in people over 50 years of age, it can affect people, including children, of all ages.
How is sleep apnea linked to overweight?
Obesity is the most dangerous period of time for sleep apnea. A person who is overweight may have more fat stored around his or her neck. This will make the airway narrower. A smaller airway can make breathing difficult or noisy (due to snoring), or breathing can stop completely for brief periods of time. Besides that, fat collected in the neck and throughout the body can generate substances that cause inflammation. Inflammation in the throat is a risk factor for sleep apnea.
Osteoarthritis
What is osteoarthritis?
The most common chronic condition affecting our joints is osteoarthritis. It is a process that affects the cartilage that is degenerative. Cartilage, which is a smooth white film, coats the ends of our bones. It serves as a buffer and allows the joint to pass smoothly. The white surface can be seen if you ever eat a chicken leg. We’ve got the same thing.
Many people believe that arthritis is something you can scrape out of. It is actually the loss of cartilage and the changes associated with it. I also equate it with another surface we understand exactly are familiar with. It’s cool and smooth when the road is freshly paved. Over time, cracks and potholes can get through that road. If it is affected by abxx, our cartilage can have a similar appearance.
There are certain arthritis risk factors that we can’t change:
1.Age-Increase to >50 years of age
2.Gender — Female>Male
3.Ingenetics
4.And ones over which we have some control:
5.Occupancy
6.Weakness in muscles
7.Large mass of the body
8.Traumatism
Osteoarthritis begins when our cartilage makeup begins to change. Changes to our joints’ lining (synovium) also occur. The cartilage begins to lose its thickness as it progresses and the spaces between the bones narrow (bone on bone). Bone cysts, sclerosis (hardening), and osteophytes are also involved in other changes (bone spurs). Pain, stiffness, swelling, and instability are the primary symptoms of osteoarthritis. The diagnosis is made primarily and used an x-ray.
How is osteoarthritis linked to overweight?
Being overweight is one of the risk factors for osteoarthritis, along with joint injury, older age, and genetic factors. Extra weight will put additional stress on joints and cartilage, causing them to wear away (the strong yet slippery tissue that covers the ends of your bones at a joint). Besides that, in people with more body fat, there may well be higher blood levels of substances that cause inflammation. The probability of having osteoarthritis will be increased by inflamed joints.
How can weight loss help?
For those who are overweight or obese, losing weight can help reduce the risk of developing osteoarthritis. Losing weight can reduce stress on your knees, hips, and lower back by at least 5 percent of your body weight and reduce your body’s inflammation.
When you have osteoarthritis, losing weight can help improve your symptoms. Research also shows that one of the safest osteoarthritis remedies is exercise. Exercise can increase mood, reduce discomfort and enhance flexibility.
Fatty Liver Disease
What is fatty liver disease?
When fat builds up in the liver and causes damage, fatty liver disease, also known as nonalcoholic steatohepatitis (NASH), occurs. Significant liver damage, cirrhosis (scar tissue), or even liver failure can result from fatty liver disease.
In certain parts of the world, including the United States, nonalcoholic fatty liver disease (NAFLD) is the most prevalent chronic liver disease. Population-based abdominal imaging studies in at least 25 percent of American adults have shown fatty liver.
Because hazardous levels of alcohol consumption (defined as greater than one drink per day in women or two drinks per day in men) are rejected by the vast majority of these subjects, NAFLD is considered.
Overweight/obesity and insulin resistance are closely associated with NAFLD. It may also occur in lean individuals, however, and is especially common in those with a lack of adipose depots (i.e., lipodystrophy). Ethnic/racial factors also appear to affect the accumulation of liver fat. NAFLD includes a continuum of distinct clinical prognoses of liver pathology.
Simple triglyceride accumulation inside hepatocytes (hepatic steatosis) is at the most clinically benign end of the continuum. The most clinically ominous extreme, on the other hand, is cirrhosis and primary liver cancer.
In individuals with chronic hepatic steatosis, the risk of developing cirrhosis is relatively low, but increases as steatosis become complicated by histologically evident hepatocyte death and inflammation (i.e., nonalcoholic steatohepatitis [NASH]). NASH is a heterogeneous state itself, too;
It sometimes improves to steatosis or normal histology, sometimes remains relatively stable for years, but sometimes results in a build-up of cirrhosis fibrous scar.
- Alcoholic liver disease
- Hepatitis C
- Inborn errors of metabolism
- Abetalipoproteinemia
- Cholesterol ester storage disease
- Glycogen storage disease
- Hereditary fructose intolerance
- Homocystinuria
- Systemic carnitine deficiency
- Tyrosinemia
- Weber-Christian syndrome
- Wilson’s disease
- Wolman’s disease
- Medications
- Industrial exposure to petrochemical
- Inflammatory bowel disease
- Lipodystrophy
- Bacterial overgrowth
- Starvation
- Parenteral nutrition
- Surgical procedures
- Biliopancreatic diversion
- Extensive small-bowel resection
- Gastric bypass
- Jejunoileal bypass
- Reye’s syndrome
- Acute fatty liver of pregnancy
- HELLP syndrome (hemolytic anemia, elevated liver enzymes, low platelet count)
How is a fatty liver disease linked to overweight?
There still is no knowledge of the cause of fatty liver disease. The disorder more commonly affects middle-aged, overweight or obese, and/or diabetic individuals. Children may also be affected by fatty liver disease.
How can weight loss help?
Patients are generally recommended to lose weight, follow a balanced diet, increase physical activity, and avoid consuming alcohol, but there is no particular treatment for fatty liver disease. Lowering your body weight to a healthy range can improve liver tests and reverse the disease to some degree if you have fatty liver disease.
NASH Clinical Research Network
The NASH Clinical Research Network is funded by the National Institute of Diabetes and Digestive and Kidney Diseases, which includes eight clinical centers in the United States and a coordinating center at the University of Johns Hopkins.
The NASH network is researching the nature and root cause of NASH and performing prevention and treatment clinical trials.
Kidney Disease
What is kidney disease?
Two bean-shaped organs are the kidneys. Per kidney is approximately the size of a fist. Your kidneys pump out your blood with excess water and waste, and they produce urine. Kidney disease means your kidneys are weakened, and the way they should, they can’t filter blood.
When you have diabetes or high blood pressure, you are at higher risk for kidney disease. Treatments include kidney transplantation or dialysis if you suffer kidney failure. Acute kidney damage, kidney cysts, kidney stones, and kidney infections are other kidney problems.
How is kidney disease linked to overweight?
The risk of diabetes and high blood pressure, the most common causes of chronic kidney disease, is increased by obesity. Recent studies indicate that overweight itself can encourage chronic kidney disease and quicken its development, even in the absence of these risks.
How can weight loss help?
Losing weight will slow the disease and keep the kidneys healthy for longer if you are in the early stages of chronic kidney disease. You should also select low-salt (sodium) foods, keep your blood pressure in check, and keep your blood glucose within the target range.
Pregnancy Problems
What are pregnancy problems?
Pregnancy complications are health issues that arise during pregnancy. They can include the health of the mother, the health of the baby, or both. Some women have health conditions that occur during pregnancy, and other women have health issues that could lead to complications before they become pregnant.
To decrease the risk of pregnancy complications, it is very important for women to receive health care before and during pregnancy.
Before Pregnancy
Speak to the doctor about health issues that you have or have had in the past. Your health care provider may want to change the way your health problem is treated if you are seeking treatment for a health problem. For instance, if taken during pregnancy, some medicines used to treat health problems may be harmful.
At the same time, if you become pregnant, stopping the medicines you need might be more harmful than the risks posed. Besides that, be sure to discuss any issues you have had with any prior pregnancy. You are likely to have a normal, safe baby if health issues are under control and you get good prenatal care.
During Pregnancy
Symptoms and complications of pregnancy can vary from mild and irritating pain to serious illnesses, often life-threatening. It can be difficult for a woman often to determine which symptoms are normal and which are not. Physical and mental conditions that affect the mother’s or the baby’s health can include problems during pregnancy.
By being pregnant, these problems can be caused by or can be made worse. Many problems are mild and do not progress; they can affect the mother or her baby when they do, however. Keep in mind that during pregnancy, there are ways to manage problems that arise. If you have any concerns during your pregnancy, always contact your prenatal care provider.
Some common maternal health conditions or problems that a woman may experience during pregnancy areas continue to follow:
Anemia:
Anemia has a lower number of healthy red blood cells than normal. Treating the root cause of anemia helps to restore the number of red blood cells that are healthy. Women with anemia linked to pregnancy can feel exhausted and weak. Taking iron and folic acid supplements can help this. During pregnancy, the health care provider will check your iron levels.
- A UTI in the urinary tract is a bacterial infection. If you have a UTI, you could have
- Pain or burning while the bathroom is in use.
- Fever, fatigue, or shakiness.
- An urge to use the toilet sometimes.
- Pressure on the lower abdomen.
- Urine that smells bad or has a blurry or reddish color.
- Back pain or nausea.
It is important to see your health care provider if you believe you have a UTI. He/she can say by analyzing a sample of your urine whether you have a UTI. Treatment with antibiotics to kill the infection, often within a day or two, can make it easier. Without causing symptoms, some women have bacteria in their bladder.In early pregnancy, your health care provider will possibly test your urine to see if this is the case and treat you with antibiotics if needed.
How are pregnancy problems linked to overweight?
Insulin resistance, high blood sugar, and high blood pressure are more likely to occur in pregnant women who are overweight. Overweight also raises the risks associated with surgery and anesthesia, and increased surgery time and blood loss are caused by severe obesity.
For both mother and infant, gaining too much weight during pregnancy can have long-term consequences. These effects include the mother being overweight or obese after the baby is born. Another danger is that, as an infant or as an adult, the baby can gain too much weight later.
If you are pregnant, for general weight gain tips, check the sidebar. Analyze how much weight gain is right for you during pregnancy with your health care provider.
How can weight loss help?
Speak to your health care provider about losing weight first whether you are overweight or obese and would like to become pregnant. Before becoming pregnant, reaching a normal weight can decrease your chances of developing weight-related problems. Pregnant women who are overweight or obese should talk about reducing weight gain and being physically active during pregnancy with their health care provider.
After delivery, losing excess weight can help women reduce their health risks. If a woman has gestational diabetes, for example, losing weight will increasing her risk of developing diabetes later in life.
If you follow my 7 steps process then you can lose weight at home.
1. Drink Water, Especially Before Meals
Drinking water is also believed to be able to help with weight loss, and that is real.
Drinking water over a span of 1–1.5 hours will increase your metabolism by 24–30 percent, helping you burn a few more calories.
One study found that drinking half an hour before meals with half a liter (17 ounces) of water helped dieters consume fewer calories and lose 44 percent more weight compared to those who did not drink water.
2. Eat Eggs For Breakfast
There can be all kinds of benefits to eating whole eggs, like helping you lose weight.
Studies show that replacing eggs with a grain-based breakfast will help you consume fewer calories for the next 36 hours and lose more weight and body fat.
That’s fine if you don’t eat eggs. Any breakfast source of quality protein should do the trick.
3. Drink Coffee (Preferably Black)
Coffee has been demonized unfairly. Quality coffee is filled with antioxidants and can have several benefits for your health.
Studies show that coffee caffeine can increase metabolism by 3–11 percent and improve fat burning by up to 10–29 percent. Just make sure that your coffee does not add a lot of sugar or other high-calorie ingredients. That will negate any benefits completely.
At your nearest grocery store, as well as online, you can shop for coffee.
4. Drink Green Tea
Green tea, like coffee, also has many benefits, one of them being weight loss.
While green tea contains small amounts of caffeine, it is loaded with powerful antioxidants called catechins, which are believed to work synergistically with caffeine to improve fat burning. Although the evidence is mixed, many studies show that green tea (either as a drink or as a green tea extract supplement) can help you lose weight. health stores, and grocery stores, as well as Online.
5. Try Intermittent Fasting
A common eating pattern in which people alternate between periods of fasting and eating is intermittent fasting.
Short-term studies show that intermittent fasting is as effective as continuous calorie restriction for weight loss. In addition, the loss of muscle mass usually associated with low-calorie diets can be minimized. Higher quality research, however, is important before any stronger claims can be made.
6. Take a Glucomannan Supplement
In many studies, a fiber called glucomannan has been related to weight loss.
This source of fiber absorbs water and stays for a while in your stomach, making you feel fuller and helping you consume fewer calories. Studies indicate that people who use glucomannan supplements lose a little more weight than those who don’t.
Glucomannan supplements can be found not only in vitamin shops and pharmacies but also online.