Want to reduce obesity! Adopt these 7 healthy habits, the difference will be seen in 15 days

 Obesity not only has a bad effect on your personality, it also feasts on many diseases. Diabetes, heart disease are the major ones. Not eating on time, irregular lifestyle promotes it. If you want to reduce obesity, first make changes in your lifestyle. Include regular waking, yoga, eating on time. Let’s take a look at 9 such healthy habits:

1. Eat fiber rich foods

Fiber is an important part of our diet. Fiber not only provides energy to the body but also lowers insulin levels. You should take 25-35 grams of fiber daily in a day. So include high fiber foods in your diet. It also controls cholesterol. Sprouted grains, bran, fruits and vegetables, pulses and beans are rich in fiber.

2. Increase the amount of protein and vegetables

Protein and vegetables reduce body fat, especially when you are not exercising. Protein is essential for the growth and health of our body. Without protein, skin, blood, muscle, and bone cells cannot grow. Adequate intake of protein rich food helps in proper metabolism of our body. The body retains energy, and blood sugar levels are under control. Peas, lentils, beans, beans, cheese, milk, eggs are rich in protein. Be sure to include them in your diet.

3. Eat a low carbohydrate diet

Carbohydrates are a major source of energy for the body but excess can also lead to many deadly diseases. Diabetes is the major one. A low carbohydrate diet is very helpful in reducing obesity.

Low carbohydrates mean more protein in the diet. We should eat foods that are high in protein and low in carbs. Cheese, sprouted grains, milk, soybeans are the only foods that must be included in your diet. Minimize the intake of low nutrition foods like pasta, bread, rice, potatoes or fried foods.

4. Make sure you have your diet chart

If you want to keep yourself fit and get rid of obesity, make sure you make your diet chart and follow it honestly. Include healthy foods in your diet chart. Also decide that you will eat as many calories as your body needs. Get up in the morning and drink water, you can have eggs, boiled vegetables, beets for breakfast. Have a drink 3 hours after breakfast. Lunch should be nutritious to keep your weight under control. Also take snacks and dinner according to the diet chart.

5. Drink plenty of water

Water carries nutrients through your body. So if you want to stay fit, drink plenty of water. Drink at least one and a half to three liters of water a day to stay fit. Reduce high calorie drinks such as soda, juice but tea or coffee without creamer.

6. Run three minutes daily

Running three minutes a day will also help reduce obesity. Walking briskly helps you lose weight fast. If you follow it for 15 days, you will definitely see the effect. Get in the habit of walking. Go up the stairs instead of the elevator. Cycling can also be a better option. Doing yoga will also be beneficial.

7. Get plenty of sleep

There are many processes to reduce body fat while you are sleeping. So get 6-8 hours of deep sleep. According to a new study, less sleep can lead to weight gain. One of the reasons for this is that staying awake also makes you hungry, but slowing down the digestion process reduces the rate of calorie expenditure, the body needs less energy.