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  • Writer's pictureDBC Physiotherapy

Let’s Plan How to Lose Weight with Simple Way

People gain weight by consuming more energy than they burn, so consuming fewer calories, or energy, can help. However, other factors play a role, such as genetic factors, metabolism, hormones, the type of food you eat, your body type, and lifestyle.

Here look at the reasons to lose weight and the most effective methods.


Many diet plans make amazing weight-loss claims, and it can be hard to know to do. Some are evidence-based, safe and effective, but others are not. Most health professionals, dieticians, and nutritionists agree that the best results tend to come from combining a healthful, weight-reduction diet with physical activity, especially in the long term.

Nine most popular diets rated by experts:-

1. Atkins diet

2. The Zone diet

3. Ketogenic diet

4. Vegetarian dietBottom of Form

5. Vegan diet

6. Weight Watchers diet

7. South Beach diet

8. Raw food diet

9. Mediterranean diet

. Appearance: People may feel that if they lose weight, they will look more attractive, fitter, or healthier.

. Confidence and body image: People with excess weight or obesity may feel uncomfortable about their appearance.

. Overall health: Maintaining an appropriate weight can help to boost overall health and prevent diseases such as diabetes.

. Fitness: A weight-loss program that involves exercise can leave a person feeling fitter, with more energy and stamina

. Sports competitions: In some sports, such as boxing, an individual may seek to control their weight so that they can stay in their existing weight category.

Weight control

Bodyweight control is much more successful if you can combine a well-balanced diet with regular exercise.

If you manage to sleep between 7 and 8 hours continuously in each 24 hour period, your body weight control will be more successful. Sleep deprivation or lack of sleep can make you put on weight.

They came up with the following measures to prevent putting weight back on after losing it:

. Physical activity: Do at least 200 minutes each week of moderate-intensity exercise. This should be spread out over at least three days

. Watching TV: Limit your TV watching to no more than 10 hours each week.

. Fat limit on a diet: Make sure that no more than 30% of your nutritional intake is in the form of fat.

. Eat consistently: Your food intake should follow a regular routine. Overeating not only upsets your routine, it most likely impacts on your metabolism.

. Breakfast: Never miss it. Breakfast helps stave off hunger later on in the day, and this can help prevent overeating and snacking.

. Monitor yourself: Keep a close check on what you eat and regularly weigh yourself.


A number of supplements are available that claim to help people lose weight. These include:

. Omega-3 products and fish oils

. Chitosan, derived from shellfish

. Green tea extracts

. Some Chinese herbs

. Bitter orange extract

Natural way to lose weight:-

. Meditation

. Mindful eating

. Free of stress

. Healthy lifestyle


1. National Center for Complementary and Integrative Health (NCCIH)

2. Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company

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