Weight loss challenge: The only 15 weight loss tips you need to get in shape for 2020 – Times of India

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Deciding what to do in the last few days of the year can be a difficult task since there is so much we want to achieve. Regardless of how we wish to spend our New Year’s eve, one thing remains constant in all our wish lists – and that is to be fit and healthy. So if you have spent 2019 trying hard to follow healthy habits, just to fall off the bandwagon shortly thereafter, let’s try and end this year on the perfect note.
With the year 2020 exactly 15 days away, we can still get back on track by following one healthy tip a day. They say you need a minimum of 15 days to form a habit and this experiment could just turn out to be life changing for us:
Read the complete story here: Weight Loss Challenge: Drink lots of water (Day 1)
We all know the goodness of fruits and vegetables in our every day diet but in the day’s rush we often forget and opt for quick foods.

Winter is the perfect time to feast on healthy green leafy vegetables and that is exactly what you should do. And if you already include a variety of vegetables in your diet, the next obvious step is to add lots of colour to your basket.
Read the complete story here: Weight Loss Challenge: Include 2 fruits and 5 vegetables in your diet every day (Day 2)
We all have heard the popular old adage, “Eat breakfast like a king, lunch like a prince and dinner like a pauper,” but the popular belief did not cover one very important aspect – that of not hitting the bed shortly after eating your breakfast.
Eating too late is also associated with sleep troubles because a heavy undigested meal does not let your body shut down at night. Instead, it is busy digesting your last meal.
Read the complete story here: Weight Loss Challenge: Maintain a gap 3 hours between your dinner and bedtime (Day 3)
Now that we are drinking ample water, eating a variety of fruits and vegetables and also keeping a gap between your dinner and bedtime, you must already be feeling lighter. So let us take the next step – that of taking a short stroll after every meal, especially your lunch and dinner.
If you can’t go outside to take a stroll, walk indoors. Look for excuses to walk after eating as it aids digestion and also helps in burning excess calories.
Read the complete story here: Weight Loss Challenge: Walk after your meals (Day 4)
Writing helps declutter your mind and also helps you keep your life in track. In fact it can be a very useful tool is tracking your life.
Maintaining a journal does not only mean keeping a record of what you are eating but make it a daily journal. Include your daily steps, your diet, your cheat meals, your workout, your health updates, emotional updates, all in your journal. This will help you to review your day in a holistic manner. On days when you have walked less, and had more of a sedentary day, use your journal as a way to keep a check on your day.
Read the complete story here: Weight Loss Challenge: Limit outside meals to once in 15 days/delete food ordering apps (Day 5)
Writing helps declutter your mind and also helps you keep your life in track. In fact it can be a very useful tool is tracking your life.
Maintaining a journal does not only mean keeping a record of what you are eating but make it a daily journal. Include your daily steps, your diet, your cheat meals, your workout, your health updates, emotional updates, all in your journal. This will help you to review your day in a holistic manner. On days when you have walked less, and had more of a sedentary day, use your journal as a way to keep a check on your day.
Read the complete story here: Weight loss: Maintain a food and workout journal (Day 6)
India is a tea drinking nation and even coffee comes a close second in nationwide consumption, if not equal. However, if you wake up with the help of tea, you should know that it may be harming your overall health. Many people have a shot of black coffee as a pre workout meal and it is okay if it’s helping your weight loss goal. But let’s resolve to cut down on our dependence on coffee and tea and replace at least one cup of coffee or chai with green tea or jasmine tea or any natural herbal tea of your choice.

Read the complete story here: Weight loss: Replace your tea or coffee with green or jasmine tea (Day 7)
We lead busy schedules and this time crunch automatically translates into meals on the go! With a fairly limited time window, we have bad eating habits and accompanied by an unhealthy obsession to the screens, we are all guilty of overlooking one important fact- are we actually being mindful of the food we eat and chewing it properly? If your answer to this question is a big no, you agree that you tend to gulp down food like a chore, there is something you should know. According to various studies, this unhealthy lifestyle habit is costing you a few extra inches on the waistline!
Read the complete story here: Weight loss: Chew your food slowly and practice mindful eating (Day 8)
In our busy lives, we all miss out on one very important aspect of life and that is breathing. Notice the breathing of a young child, he will take deep breaths but somewhere along the line we forget the art of breathing as we grow. We all take shallow breaths and because of that our lungs do not function to their best capacity and this also impacts our mental wellness.
Read the complete story here: Weight loss challenge: Practice 4-7-8 breathing technique for 5-minute everyday (Day 9)
Now that you are developing a healthy habit of spacing your sleep time and dinner, we would like to introduce you to intermittent fasting. It is not an extreme diet but something that gives your body and digestive system enough time to relax. For the uninitiated, people following intermittent fasting, fast for 16-18 hours and eat in the remaining window. For these 16-18 hours, they can only have water, green tea.
Read the complete story here: Weight loss challenge: Fast for 12-15 hours after your dinner (Day 10)
The first hour of the day is the most crucial part of your entire day. And the way you spend it decides how your day will proceed. Have you ever noticed when you wake up and reach out directly for your phone to check work emails, a strange anxiety settles in? From nutritionists to wellness experts, everyone suggests that the best way to start your day on a positive note is by doing things that will benefit you mentally as well as physically.
While there is no better way to start your day than with a minimum of 30-45 minutes of workout, the best way to make it a habit is by choosing a workout or activity that you love doing
Read the complete story here: Weight loss challenge: Spend the first hour of the day meditating and working out (Day 11)
Sleep is the most underrated aspect of weight loss. Whenever we talk about weight issues, we all focus only on eating and working out, leaving out one of the most crucial aspects and that is our body’s sleep cycle.
Clocking in a minimum of 7-8 hours of sleep is important for your overall well being. There have been multiple studies that have firmed the link between sleep and weight loss. In fact it is a vicious cycle where you sleep less and your brain feels the brunt, which ultimately makes you take bad decisions – both in terms of physical and mental health. People who sleep less tend to overeat and act on their impulse without really thinking through it.
Read the complete story here:Weight loss challenge: Get a minimum of 7 hours of uninterrupted sleep (Day 12)
Weight loss is not all about working out, eating right and sleeping well. Being overweight is linked to many health conditions, that silently creep in without most people even realising it. And for that very reason (and many more), it is important to undergo a health screening to detect any potential health problems.
Doctors from different practices remind people over and over again about the importance of regular medical check-ups to keep an eye on their health. For some, these tests could be quarterly, for others twice a year or annually. This is something that a simple visit to your doctor will help you find out.
Read the complete story here: Weight loss challenge: Get your annual health tests done (Day 13)
Weight loss is not only about eating right and exercising everyday. Self-love is equally important because most overweight people tend to despise their self image and fat shaming just adds to it. Naturally then, pampering is a great way for self love.
So how do you go about rewarding yourself? There are multiple non- food ways you can reward yourself and it is important to recognise them. Pampering goes a long way in one’s weight loss journey because it helps you manage your stress, emotions and helps you discover ways you can pamper yourself without depending on food. For example, if your way to celebrate a project’s success is a big tub of ice cream or a rich dinner at your favourite place, then may be you should get into the habit of finding alternate ways to reward yourself.
Read the complete story here: Weight loss challenge: It is important to pamper yourself (Day 14)
We have been through 14 days of the weight loss challenge and if you have come this far, it’s time to pat your back. This just shows that you are as serious as your goals. So today we will not ask you to eat better, sleep better or workout more. Today is the 15th day and today you must count your blessings.
We all tend to overlook what we have in our journey of acquiring what we want. Today is the day when you have to make a diary entry in your journal about things and people you feel treasured to have in your life. We are nothing without our support group and today is the day to thank them and make them feel valued.

Read the complete story here: Weight loss challenge: Count your blessings (Day 15)
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