Hello friends, I hope you all are doing great and I am sure that you read my previous articles too, Like you, all know that carbohydrates are the primary source of our energy but if you are eating long carbohydrates every day and not working out then this could be one of the main reasons you are gaining weight.

There are basically two types of carbohydrates simple and complex.

Simple carbohydrates are bad for you because they digest very quickly in our body because of low fiber content and provide you instant energy. If that energy is not used in any physical workout or exercise then it will be stored as fat on your body. Your white rice, your sugar, whatever is made up of white flour your wheat white pasta, white bread, noodles. All these are your simple carbohydrates so avoid these things Go for complex carbohydrates.

Complex carbohydrates are good for you because they digest very slowly in your body and release energy very slowly for a longer period of time and they don't convert into fat very easily. Your brown rice, quinoa, your oats then your leafy vegetables, sweet potatoes these all are complex carbohydrates and they are very good for you. So if I have to lose weight first thing I do I cut down my simple carbohydrates and I eat only complex carbohydrates and that too in a very limited amount. I don't eat more than 150 to 200 grams of carbohydrates every day that is roughly around 30 to 40% of my total calorie intake.

If you are not working out I suggest don't eat more than a hundred grams of carbohydrates every day and then I'm sure you will start seeing the results because this is the most effective way to lose weight cut down your carbs increase your protein intake and then see the results Sugar and salt both enhance the taste of our food but they are According to American Heart Association, we should not eat more than 5 grams of salt in a day but we eat way more than that. As you all know that excess use of salt can cause high blood pressure but not only that it increases your body weight as well because the more salt you eat more water retention you have on your body. It means, when you weigh yourself on the scale, you get more weight because of the extra water. So if you want to release extra water from your body please cut down your sodium intake and take it in a limited amount and don't add it on the top of the food because that is even more harmful to your body.

Sugar is even more harmful because I call it or it is being called as empty calories because it doesn't have any nutritious value it is just to give you instant energy if you use that instant energy in your exercise or any other physical world then it's fine else it will be stored in your body as fat. That's why you must have seen in like all athletes they drink glucose before their game so that they can perform or they can retain the energy during the game. So people if you want to reduce your weight or if you want to cut down some fat from your body, please avoid any kind of refined sugar and don't even try any sweetener because the artificial ones are even more harmful.

Water plays a very important role when you talk about weight loss. According to the National Academy of Medicine, we should drink at least three to four liters of water in a day. Water helps us in reducing weight in many ways. First of all, it is 100% calorie-free, then it helps in increasing your metabolic rate. It controls your appetite, especially when you drink water before your meal and finally it flushes out the excess water from your body. What you can do is, you can keep a one-liter bottle with you and keep sipping in like next every 15 minutes and make sure that you finish at least four bottles. I know it will be kind of difficult initially because you have to keep going to your restroom, again and again, but believe me, it is worth it. So drink more water and cut down weight faster There are a lot of people who say that we don't have time to go to the gym or do any physical work. I understand everyone has their own priorities in life but that doesn't mean that we should completely forget about our health. We should give equal importance to our health as well.

For some reason, if you're not able to go to the gym or do any kind of physical exercise then I suggest trying to look for workarounds in your daily routine. For example, let's say your office is on the 3rd floor so don't take elevators to go by stairs. If you have to get something from the market place near to your house then don't go by any vehicle go by walk. If you have a sitting job for 8 hours then I suggest after every 1 hour or 2 hours go for a walk for 5 minutes and come back or what you can do is you can do some stretching exercise on your seat itself. These small things will burn some extra calories and will help you in reducing weight.

In order to stay fit, you have to sleep at least seven to eight hours a day. If you are sleeping less than that then this could be one of the reasons you are gaining weight. Lack of sleep could increase the stress hormone cortisol in your body and because of that, you start gaining weight. For sound sleep, I suggest stop watching your cell phone before you sleep because that makes you sleep deprived. So guys if you want to stay fit and lean, sleep at least eight hours every day and that makes a big difference. So if you want to see the change start following these tips from today itself and one thing is very important if you change nothing, nothing will change.

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