<center>![photo-1522844990619-4951c40f7eda.jpeg](https://cdn.steemitimages.com/DQmc2j5ZgPXyM9MRRfpmqJ7jU9PWYrw2cthG3ohAmjk5cqs/photo-1522844990619-4951c40f7eda.jpeg)

*Many of us have the misconception that only if we take excessive food we gain weight. That is not quite right. Our daily routine is also responsible for increasing weight. Unhealthy foods increase weight and responsible for other body problems. So there's some tips below, If we follow these tips, we will be able to shake excess weight and stay fit in life.*


<center>![photo-1469014221409-dea4fc6a6b2e.jpeg](https://cdn.steemitimages.com/DQmVmeWJFS9dXEp3JS5hgRvBNDSjikAEpVzvmLQnkTrDcxH/photo-1469014221409-dea4fc6a6b2e.jpeg)</center>

### • Always eating white Carbohydrate instead of Red Carbohydrate:
We usually eat food makes from white carbohydrate, such as white flour, white rice, etc. These are processed foods, so it is fiber less, nutritionally low. Saliva rice, red flour are not processed foods, they contain nutrients, and fibers also. As a result, food helps digestion and the body gets proper nutrition. Moreover, they take time to digestion, stay in the stomach and hunger does not take too fast, it also keeps blood insulin levels well.


<center>![photo-1524606776593-89af262bb067.jpeg](https://cdn.steemitimages.com/DQmSdTjybrEYN1HFrqb5Cxz1tMJtGMfQo4oYGWDVnSe3aM1/photo-1524606776593-89af262bb067.jpeg)</center>

### • Taking sugary beverage and food:
Nowadays soft drinks are very popular, even to the children. Remember that there is no need of sugar in our body. Reason, Sugar is a processed food, so there is no nutrient content. It is rich in carbohydrates and calories, if you consumed in excess, body weight will be interesting fast. Sugar stimulates food intake by increasing the body's insulin, results: eating more, overweight. The same thing applies to energy drinks and processed fruit juice.


<center>![photo-1516684465974-78661ba8165d.jpeg](https://cdn.steemitimages.com/DQmS6mDHGX1CavZbvBSdgoH4DNqqQMYrjTChnERQvCogXYy/photo-1516684465974-78661ba8165d.jpeg)</center>

### • Do not take food at the right time:
There is a rule to know when and how to eat the food all day. If you wake up early in the morning and take breakfast on time, the day will be starting in a beautiful way. The other meals also should have been taken in proper time. Taking dinner before 3hrs of sleeping time is the perfect rules. It'll help in digest food and keep the weight control. It is better not to eat any heavy food after 8pm.


### • Avoid nutritious food:
While eating different types of nutritious food, it helps to reduce weight, help keep you fit. Many people eat only one kind of food. For example eating too much rice with meat, avoid vegetable or eating rice with pulses. Many people eat rice in three and two times in a day, but they don't eat any fruit, nuts etc. as snacks. 


<center>![photo-1517912158475-fb0ab8c8eed1.jpeg](https://cdn.steemitimages.com/DQmTNjf9sqj5BxjCNvmGzDWfXCcqNTcBnnArErH2cXQAwpb/photo-1517912158475-fb0ab8c8eed1.jpeg)</center>

### • Do not sleep at a sufficient amount at night:
Many people do diet, exercise, but can not lose weight due to lack of sleep at the right time and adequate amount of time. Those who sleep less than 7 hours daily, they tend to have more weight gain. Because of the two hormones: leptin (hunger loss hormones) and ghrelin (hunger hormones). If proper sleep not been taken then leptin decreases and leads to ghrelin. High levels of ghrelin increases appetite, and the low-level leptin does not let the feeling of contentment even after eating. So it's important to sleep in the right time and wake up early. It's a very bad habits to sleep at late night.


<center>![photo-1521805103424-d8f8430e8933.jpeg](https://cdn.steemitimages.com/DQmacRppiRdf6sYjDy3SVuWyFUVXdebLhGveRhYDv925Jua/photo-1521805103424-d8f8430e8933.jpeg)</center>

### • Do not exercise regularly:
Exercise? Where's the time? It is not possible to do the exercise all day long. This is the attitude of ours about exercise nowadays. Yeah we'll be tired after regular work. But if you do not practice regular exercise then physical fitness will never be sustained. Exercise for body care is immense. Exercise is very important for everyone. Exercise has many benefits. So, it is your responsibility to a make time for exercise. It requires awareness, agility, etc.

**If you have any bad practice mentioned above, then avoid these to reduce weight. Remember that, Practice is the slave of man, people are not slaves of habits. So, if you try, you can reduce weight by eliminating this bad habit. We need only to try and correct the mistakes. Hopefully we can do that!**

Sources : [1](https://feelgoodista.files.wordpress.com/2018/04/i-yunmai-617618-unsplash.jpg?w=2000&h=1200&crop=1) , [2](https://cookscanner.com/blog/wp-content/uploads/2017/06/artur-rutkowski-112531.jpg) , [3](https://i.imgur.com/3NrUnyj.jpg) , [4](https://www.chocolad.co/wp-content/uploads/%E0%B9%84%E0%B8%81%E0%B9%88.jpg) , [5](http://www.brickellmattress.com/mattress-blog/wp-content/uploads/2018/06/sleep.jpg) , [6](https://mobilityhealth.com.au/wp-content/uploads/2018/05/chiropractor-melbourne.jpg)</center>