Diet tips:

• Take high protein and carbohydrate content food to lose weight healthily. For this you need to plan a less food intake at regular intervals of time. Avoid taking junk foods which contains oil, sugar and flour. Take fiber-rich foods like apples, oranges, grapes, broccoli and lemon which prevents overweight. The energy produced by these fiber-rich foods can be easily burned by the body at high speed.

• Carbohydrate and protein content foods will really increase the metabolism rate. Generally our body requires more energy to break down the complex molecules of carbohydrates and proteins to use them. So for the digestion purpose of these complex molecules we need to burn out some calories which reduce the body fat content.

• Make a track record of your diet and checkout the calories to burn out daily. Have 10-15 glasses of water daily to avoid hunger .It helps in increasing metabolism rate and reduces over weight. By drinking water daily you can control being overweight because water can be used as a natural appetite. Water helps in increasing metabolism rate rapidly and helps in losing over weight by burning fat at high speed.

• Take fatty acids and Citric fruits, Taking omega-3fatty acids, citric content fruits like oranges, grapes and lemon will increase the BMR as they burn more fat calories to digest.

• Fat loss foods play a crucial role in reducing fat content and increasing the metabolism rate. As our body responds quickly to the diet controlled nutrition food because it is easy to burn out the fat calories in less time. So changing to the proper food diet will really helps in loosing body fat. And also if you plan to do physical activities along with these fats loss foods will help you to lose more fat within a short period of time.

Exercise tips:

• Natural exercise plays a key role in defining metabolism rate. Metabolism is nothing but the process of burning calories required by the body. If the metabolism rate is high in the body then it will be easy to lose weight and if the metabolism rate is low then easy to gain more weight. So, in order to maintain high metabolism rate we have to pan for regular exercises like walking, Aerobic exercises, skipping, jumping, cycling, weight lifting exercise, swimming and sit-ups. Avoiding alcohols/smoking will helpful in preventing over weight. Don’t use un-prescribed medical drugs which may cause several side effects.

• Cardiovascular and strength training exercise burns more fat cells and increases body metabolism rate to lose weight effectively. Strength training exercises increases the body stamina and strength with good metabolism rate. These exercises play a vital role in defining body weight loss with lean muscle mass.

• Cardio exercise increases body mass index rate and helps to reduce overweight. Cardio exercise should b taken up for around 30 -60 minutes in a day for having effective results in losing over weight. You can perform this cardio exercise for 5 to 7 days in a week with proper intensity level. Try to spend more time in cardio work for loosing weight safely and effectively.

Diet and exercise tips are very useful in preventing overweight. It is very important to prevent overweight because it causes many health related problems .over weight can be avoided by improving metabolism rate by taking calorie-deficit food along with some physical exercises. Weight loss can also be prevented by using recommended Fat loss program.

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