How to lose weight Best ways to help you lose weight

How to get weight loss 

Excess fat, excess weight, or obesity, if you are also suffering from these problems, now is the time to get rid of them. Of course, you'll be happy to know that weight loss can be achieved without going hungry or eating less. 

Before you lose weight you need to know why you are gaining weight. You need to be aware of this so that you can prevent weight gain in the future. 

The Best ways to help you lose weight 

Over the years, however, scientists have discovered several methods that are effective in reducing body weight. Learn about simple methods that have been developed based on scientific evidence.  Losing weight is not easy and most people start following such tips, which are not correct. 

Drinking water, especially before meals 

It is often said that drinking water helps in weight loss and it is true. Drinking water increases the speed of metabolism by 24 to 30% for one to one and half hours, which helps in burning more calories. One study found that drinking half a liter of water half an hour before a meal helps lower calorie intake and results in a 44% reduction in body weight compared to those who do not. 

Use eggs in breakfast 

Eggs are very good for health, including weight loss. Research reports have found that eating eggs for breakfast helps burn fewer calories in the next 36 hours while reducing body weight and fat. 

Drink coffee 

According to research reports, the caffeine in coffee speeds up the metabolism by 3 to 11% and the process of dissolving fat by 10 to 29%. However, avoid using sugary or high-calorie ingredients while drinking this drink, otherwise there will be no significant benefit. 

Drinking green tea 

Like coffee, green tea is the best drink for this purpose. Green tea contains a small amount of caffeine, but it contains powerful antioxidants that, together with caffeine, accelerate the process of fat dissolution. 

Water intake 

There are countless ways to lose weight that are sometimes surprisingly helpful in weight loss but are sometimes completely ineffective. In fact, just eating less is not enough to lose weight. This requires keeping the body active and exercising regularly. 

By the way, did you know that water can also be helpful in weight loss? If water is taken in certain amounts at certain times, it produces amazing results on the body. 

Water before meals  

Drinking one to half a glass of water before every meal reduces your appetite. It makes your empty stomach feel full which makes you eat less. If you sit down to eat without drinking water, you may eat more than your appetite which leads to weight gain. 

How many glasses of water? 

It is a common belief that every person should drink 8 glasses of water, but experts say that it depends on the body of each person how much water he needs. People who work hard and exercise hard. Their body needs more than 8 glasses of water. Water keeps the blood flowing in the body which protects the body from making excess fat. 

You may read this useful post regarding Water quantity, in this post you should see the chart below the post CLICK HERE: 

The magic of cold water 

Did you know that cold water helps your body burn calories? Coldwater is suitable for the body and is very useful for weight loss. 

Aqueous food items 

Fruits and vegetables that are rich in water are good for obese people. These nutrients also supplement the body's appetite and thirst, while also preventing the growth of extra calories in the body. Watery foods are easily digested and do not become a burden on digestion. 

The taste of water 

Now that you have seen that water can be very useful in weight loss. So use as much water as possible and add different flavors to it. Different juices etc. can be useful in this regard. The best flavor of water for weight loss is green tea which must be used at least 2 times a day. 

Intermittent fasting 

This is a popular diet of the present age in which the calories of the day are consumed within a certain time and the rest of the time stay away from food. Various research reports indicate that intermittent fasting is effective in reducing body weight. 

Restrict the use of sweets 

Sugar consumption has increased dramatically in recent years, and research reports suggest that it may increase the risk of obesity, as well as heart disease and type 2 diabetes. If you want to lose weight, reduce the amount of sugar in your diet. 

Low consumption of refined carbohydrates 

Refined carbohydrates, including white double bread, pasta, and sugar, do not contain fiber. According to research reports, refined carbohydrates increase blood sugar levels rapidly, which increases appetite, appetite while people consume more calories, which is why refined carbohydrates are linked to obesity. 

Reduce carbohydrate intake 

Research reports have shown that limiting the number of carbohydrates in the diet helps to reduce body weight 2 to 3 times faster. 

Use of small plates 

Even using smaller plates can make it easier for people to consume fewer calories automatically. Which has also been confirmed in various medical reports. As wonderful as it sounds, it works. 

Controlling food intake 

Controlling the amount of food or simply eating less is very helpful in this regard. According to some research reports, compiling a food diary or taking pictures of your meals can help you lose weight. 

Keeping healthy foods 

Keeping a healthy diet close to you keeps you away from things that can be unhealthy, especially when you are very hungry. Diet will be helpful for untimely hunger. Some items are very easy to keep and prepare, such as a small number of nuts (walnuts, almonds, etc.), yogurt, boiled eggs, and fruit. 

Probiotic supplements 

These supplements contain bacteria that can reduce body fat. However, such supplements should be used only on the advice of a doctor. 

Spicy food

Spices include capsaicin, a component that boosts metabolism and reduces appetite to some extent. This has been confirmed in some medical research reports. 

Aerobic exercise is also helpful 

Aerobic exercise helps burn calories and improves physical and mental health. These exercises are very effective, especially in burning fat. 

Lift weights 

One of the most harmful effects of dieting is muscle damage and metabolic slowdown which is often referred to as the result of starvation. The best way to avoid this is to do some form of resistance exercise, such as lifting weights. Medical science has shown that lifting weights keeps your metabolism active and does not allow you to lose muscle volume. Of course, it not only dissolves fat but also builds muscle. 

Consume more fiber foods 

Increasing fiber intake helps reduce body weight. Evidence of this is mixed, but some research reports suggest that the use of fiber helps maintain a feeling of fullness in the stomach and helps control body weight on a long-term basis. Excessive consumption of fruits and vegetables. Vegetables and fruits are low in calories and high in fiber. They also have a high water content which fills the stomach quickly. Research reports show that people who consume more vegetables and fruits are also physically underweight. Fruits and vegetables are rich in healthy nutrients so their use is important for all kinds of benefits. 

Good and proper sleep 

Sleep is just as important as health and exercise. Various medical research reports have shown that sleep deprivation is one of the leading causes of obesity. Sleep deprivation increases the risk of obesity in children by 89% and in adults by 55%. 

High protein intake 

Eating protein-rich foods speed up metabolism and helps burn fewer calories. One study found that getting 25 percent of your daily calories from protein reduced anxiety about eating and reduced your appetite for dinner by 60 percent. 

Avoid sugary drinks 

Sugar is harmful but sugar in liquid form is worse. Medical science has shown that calories from liquid sugar are the most important factor in obesity in modern diets. For example, according to a study, sugary drinks increase the risk of obesity in children by up to 60%. Keep in mind that this also applies to fruit juices that contain as much sugar as a soft drink. Eating fruit is better than its juice. 

Don't Diet 

The biggest problem with dieting is that it is not effective in the long run. Even if people adopt it, their weight may increase more than before with time, and reports have shown that dieting can predict future obesity. So instead of going on a diet, make it your goal to be healthy, happy, and fit and focus on refreshing your body and not forcing it to starve. Weight loss will be followed by fatigue and constant tiredness. 

Swallow the morsel slowly 

Swallowing your food too fast can lead to weight gain over time. In contrast, chewing a snack while enjoying a meal increases the number of bodyweight loss hormones while keeping the stomach full. 

Eating Manners of Muhammad PBUH 

Praise be to Allah. 

The Prophet’s guidance concerning food is perfect guidance. It was described by Ibn al-Qayyim as follows: 

1: When he put his hand in the food, he would say, “Bismillaah (in the Name of Allaah), and he told people to say this when eating. He said, “When any one of you eats, let him mention the name of Allaah. If he forgets to mention the name of Allaah at the beginning, let him say (in the name of Allaah at its beginning and its end).” Sahih hadith, narrated by al-Tirmidhi (1859) and Abu Dawood (3767). 

2: The correct view is that it is obligatory to mention the name of Allaah (say Bismillaah) when eating. The hadiths which state this are Sahih and are clear, with no contradictions in them. When he raised the food to his mouth, he would say, (Allaah be praised with an abundant, beautiful, blessed praise. He is the One Who is Sufficient, Who feeds and is never fed, The One Who is longed for, along with that which is with Him, and the One Who is needed. He is Our Lord, may He be glorified). Narrated by al-Bukhaari (5142). 

3: He never criticized food at all. If he liked it, he would eat it, and if he did not like it, he would leave it and not say anything. Narrated by al-Bukhaari (3370) and Muslim (2064). Or he would say, “I do not feel like eating this.” Narrated by al-Bukhaari (5076) and Muslim (1946). 

4: Sometimes he would praise the food, as when he asked his family for food, and they said, “We have nothing but vinegar.” He asked for it and started to eat it, saying, “What a good food is a vinegar.” Narrated by Muslim (2052). 

5: He used to talk whilst he was eating, as is seen from the report quoted above about vinegar. And he said to his step-son ‘Umar ibn Abi Salamah when he was eating with him: “Say Bismillaah and eat from that which is in front of you in the dish*.” Narrated by al-Bukhaari (5061) and Muslim (2022). [* At the time of the Prophet (peace and blessings of Allah be upon him), people used to eat together from one dish, and children would sometimes forget the correct etiquette. 

6: He would repeatedly urge his guests to eat, as generous hosts do, and as is seen in the hadeeth of Abu Hurayrah, narrated by al-Bukhaari, about the story of drinking milk, where he repeatedly said to him, “Drink!” and he kept telling him to drink until he (the guest) said, “By the One Who sent you with the truth, I have no more room for it!” Narrated by al-Bukhaari (6087). 

7: When he ate with others, he would not leave until he had made du’a’ for them. He made du’a in the house of ‘Abd-Allaah ibn Bisr, and said: “O Allaah, bless for them that which You have provided for them, forgive them and have mercy on them.” Narrated by Muslim (2042). 

8: He commanded people to eat with their right hands and forbade them to eat with their left hands. He said, “The Shaytaan eats with his left hand and drinks with his left hand.” Narrated by Muslim (2020). This implies that eating with the left hand is haraam, and this is the correct view, because the one who eats with his left hand is either a Shaytaan (a devil), or he is imitating the Shaytaan (satan). 

9: It was also reported in a Sahih hadeeth that he told a man who was eating with his left hand in his presence, “Eat with your right hand!” The man said, “I cannot.” He said, “May you never be able to!” – and the man never lifted his right hand to his mouth after that. Narrated by Muslim (2021). If it was permissible (to eat with the left hand), he would not have prayed against him for doing so. It was the man’s stubborn arrogance that made him refuse to obey the command, and this is the utmost disobedience that deserved this prayer against him. 

10: He commanded those who complained that they never felt full to eat together and not separately, and to mention the name of Allaah (say Bismillaah) over the food so that He might bless it for them.” Narrated by Abu Dawood (3764) and Ibn Maajah (3286). (See Zaad al-Ma’aad, 2/397-406). 

‘It was also reported that he said, “I do not eat reclining.” (Narrated by al-Bukhaari, 5083). He used to eat using the first three fingers (of his right hand), which is the best way of eating. See:- Zaad al-Ma’aad, 220-222. And Allaah knows best. 

The Prophet’s guidance regarding diet 

1: The Prophet (peace and blessings of Allah be upon him) used to know what he was eating. 

2: He used to eat what was good for him. 

3: He used to eat enough to keep him going, but not so much as to make him fat. Ibn ‘Umar narrated that the Prophet (peace and blessings of Allaah be upon him) said: “The believer eats in one stomach whilst the kaafir eats in seven.” Narrated by al-Bukhaari (5081) and Muslim (2060). 

4: He taught his ummah something to protect them from diseases caused by eating and drinking. He said: “The son of Adam does not fill any vessel worse than his stomach. It is sufficient for the son of Adam to eat a few mouthfuls, to keep him going. If he must do that (fill his stomach), then let him fill one third with food, one third with drink, and one third with air.” Narrated by al-Tirmidhi (1381), Ibn Maajah (3349); classed as sahih by al-Albaani in al-Silsilah al-Sahihah (2265). 

And Allah knows best. 

Note: This article is for general information only. Readers should also consult their physician for weight loss.