10 habits to lose weight and keep it off forever

 10 habits to lose weight and keep it off forever

A group of friends who studied 10th standard together, 
Now living in different places decided to plan a reunion party,
They all connect through social media and discussed it,
Everyone agreed to it and confirm a date for the party. 
The date is three months away, two members in the group named Ramu and Victor are overweight,
They both decided to lose weight for the party
They both go to a nutritionist and ask for diet and tips and started following them
After three months they both lose weight and become healthy 
They attended the party and party went so well
After that, they didn’t meet each other for so long
After 2 years they both attend a marriage of a friend
At that time Ramu gained the weight back and become 92kgs while Victor remained at an ideal weight and healthy
Ramu shocked he thicks Victor too gain back his weight but he didn’t
So Ramu asked victor, “how you managed to stay at the same weight?”
Victor smiled and replayed, “I didn’t manage anything, I simply make the tips that nutritionist said into habits, so it changed my life forever”
Ramu, “how did you do that?”
Then Victor started explaining how he makes healthy habits 
That is what we are also discussing in this video 
How to make a healthy habit?
What are those habits which help to lose weight and keep it off forever?

In every weight loss journey, the first thing is exercise 
Our friend victor in the story too started with it 
The first habit he chooses to do was Exercise
He started it on the first day 
But he didn’t do it by going to the gym or anything
He just started doing 30 minutes of walking in the morning every day, after he wakes up
He makes it a habit 
Every day after wakeup he must have to do 30 minutes of walking 
He does it continuously for a week then he gets used to it
It is easy now for him to do it regularly 

Then he decided to start his second health habit
Now he has to do 30 minutes of exercise every morning 
For that, he has to wake up early for it he has to go to sleep early 
He remembered the thing nutritionist said about sleep importance
So, he decided to sleep every day greater than 7 hours
He started a habit of going to bed early 
Now it becomes easy for him to wake up early 
Now in the second week, he is getting enough sleep and exercising for 30 minutes

The third week came 
He is facing some issues with dehydration 
So he decided to make a habit of drinking water correctly this week 
He purchased a 5-litre water bottle and filled it with water in the morning 
And drank all the water in it by the evening 
He takes the bottle to everywhere he goes throughout the day
He does it all week and now drinking water as required also become easy for him
By the end of the third week, he is sleeping correctly, drinking water correct and exercising regularly 
Now he decided to look after his diet 

The fourth week came by 
He decided not to change his entire diet 
He just decided to change the foods he is eating with healthier ones 
So he makes the list of foods he is eating daily 
Changes one after the another on the list with healthy choices of foods
For example, he changed white rice with brown rice and whole wheat roti 
Changed processed snacks with homemade healthy snacks and salads
Changed sweets with fruits 
Changed sweet beverages like cool drinks with water and vegetable fruit smoothies
In this way, he is now started eating healthy
By the end of the fourth week eating healthy also becomes a habit to him
Now he is eating healthy, sleeping well, drinking water correctly and exercising regularly 

In the fifth week, he decided to eat less for calorie cautiousness
He doesn’t count calories for it 
He decided to stop eating before he feels full 
That means he makes a habit of stops eating before the stomach was full 
Along with that, he started eating slowly because the nutritionist said to him that
Our brain doesn’t sense our stomach full until 15 minutes so we have to eat slowly 
For that reason, he started eating slowly 
Along with these he also started eating on the small plate 
Because small plates trigger our brain that we are eating too much food
In that way, he feels satisfied with a small amount of food 
And he also started including some protein foods in his diet like eggs, chicken, peas, lentils etc.,
By making this habit he started eating less 
Now by the end of the fifth week, he is sleeping well, eating well, drinking water correctly, exercising regularly, eating a calorie deficit diet

The sixth week came
Know he is eating healthy ok but he is not giving any rest to his digestive system 
So he decided to do fast for two-days every week 
He started doing intermittent fasting two days a week 
In the middle of the week one day he does fasting for 16 hours on Thursday 
He stared it when he had his dinner on Wednesday and he didn’t eat anything until lunch on Thursday 
Then again he did it on Sunday on this day he doing it for 20 hours 
He stopped eating after dinner on Saturday and started eating by evening on Sunday 
He only takes only water in the time of fasting to flush out all toxins in his body 
It seems easy for him to do fasting so he decided to do it every week and make it a habit 

Then the seventh week came 
He remembered the words of nutritionist about stress and its relation to health 
So he decided to reduce his stress 
For it, he started planing all work ahead and making a time table 
Completing the work on time
And started reading some books to reduce his stress
Now with all work planned, he has so much of spare time
So in eight weeks, he planned to go to the gym 
He started it as a habit for eight week 
He is going to the gym and doing weight training for 30 minutes 
He strength seems to increase 
By the end of the week, he makes it a habit and going to the gym seems easy to him

Now eight weeks completed
He now wakes up early morning 
Doing a 30 minutes walking 
Having a good breakfast while looking into his plans throughout the day 
Going to the office with his 5-litre water bottle
Taking water correctly while doing work 
Having a healthy lunch by eating correctly and on a small plate
While returning home he goes to the gym and doing strength training 
Returning home having a bath
Relaxing for some time and reading a book 
Then plan the next day things checking whether it is fasting day or eating day and some planing some works 
Finally, Go to bed early 

These are the things Victor said Ramu and tell him to do them 
From then onwards Ramu also started making one after the other habits 
After one year they both meet again now they both are at an ideal weight and healthy 

In this way, you should also try including healthy habits in your life to become healthy and happy, but as said above you too make one habit every week 
Don’t start all the habits at once then you will fail to do
Then a summary of all the habits
1. Walking 30 minutes
2. Sleeping 7 hours or more
3. Drinking 5 litres of water 
4. Changing to healthy foods
5. Eating less
6. Fasting 
7. Reducing stress
8. Trying strength training 
Make these habits in this order or the order as you like, but make these habits a lifestyle