Health, as they say, is wealth. It is only when the body is at the optimum performance that life is most enjoyable, and having excessive weight sometimes dampen how we enjoy life. It is therefore only natural that we will want to lose weight naturally and safely. How then do we go about it?
Many companies put out an advertisement on miracle drugs, diet drugs, weight-loss programs, and hundreds of other combination which they claim will shed excess body fat. However, most of these are misinformation and dangerous. Some “fad” diets and exercise programs are equally as unhealthy. The problem with most of these is that while they shed weight, they do not take into consideration the nutritional need of the body during this period or that they are unsustainable in the long run. That is why it is recommended that only 1-2 pounds be shed weekly to be sustainable in the long term, or risk regain weight later on.
How to Lose Weight Naturally?
This article will provide safe, healthy, and natural weight-loss tips, which will allow you to lose weight quickly while maintaining the important nutritional needs of the body.
Change Your Lifestyle
Without commitment, it is impossible to become a happier, healthier, and fitter person in the long-run. It is not enough to diet with the primary focus of losing weight, instead, the end should be living a happier life. The distinction is that people who do the former tend to regain more weight later. If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.
Resist Your Food Addiction
One of the primary cause of obesity and overeating generally is food addiction. Food addiction entails a change to your brain chemistry, which induces an intense craving for particular food. Food likes highly processed junks high in sugar, fat, or both cause food addiction than others. More often than not, the best way to combat food addiction is to professional help.
Lack of adequate sleep causes obesity, while sufficient sleep helps in weight loss. People who sleep more while losing weight are more likely to lose it than people who do not sleep well. This is partly because sleep deprivation disrupts the daily fluctuations in appetite hormones, leading to poor appetite regulation. Bottom line: always get your eight hours of shuteye if you intend to lose weight.
Practice Intermittent Fasting
Fasting for short cycles can help a person who wants to lose weight. Intermittent fasting helps a person to lose weight and make the weight loss sustainable. However, not everyone should practice intermittent fast as it can be dangerous for children, pregnant women, older people, and people with health conditions.
Eat Whole, Single-Ingredient Foods
If you want to lose weight and become healthier, it is best to eat whole, single-ingredient foods. By doing this, you can quickly eliminate the eating a lot of added sugar, added fat, and processed food. They also provide the body with various essential nutrients. As an added benefit, whole foods are naturally filling and are also well within the limit of healthy calorie.
Eliminate Processed Foods from your Diet
Processed foods are high in added fats, added sugars, and calories. They are also created to make them addictive and make you eat as much as possible. Avoiding processed foods will go a long way in helping you lose weight and becoming healthier.
Also, generally limit your intake of any food with added sugar and liquid calories from beverages like energy drinks, fruit juices, sugary soft drinks, and chocolate milk.
Eat Healthy Foods and Snacks
The food you keep at home and in your workplace greatly determine your weights and eating behavior. By making sure that these are healthy, you can significantly reduce your chances of eating unhealthy food. Some of these natural and healthy snacks are whole fruit, nuts, hard-boiled eggs, include yogurt and carrots.
Drink Water and Stay Hydrated
Water is the best liquid you can take throughout the day. It contains tons of health benefit and has no calorie. Also, when you drink water, it increases your metabolism and drinking water before a meal reduces how much food you eat. If you replace the sugary beverages you consume every day with water, you would have drastically cut the number of calories you consume daily.
Drink (Unsweetened) Green Tea or Coffee
Coffee and green tea are beverages with antioxidants and other beneficial compounds. When you drink either, calories burn faster, and weight loss is accelerated.
Eat More Protein
When you want to lose weight, protein is your best friend. Your body burns many calories when digesting and metabolizing the protein you consume. A high protein diet boosts your metabolism by up to 80-100 calories per day, make you feel full and ultimately, reduce your appetite.
If you don’t get enough protein from your diet, you can also use whey protein as a supplement. It causes significant weight loss while increasing lean muscle mass. Be sure to avoid those that contain sugar and other unhealthy additives though.
Finally, increase your intake of eggs, the ultimate weight loss food. Eggs are cheap, have low calories, and contain lots of proteins and all sorts of nutrients. They are especially useful for lowering your appetite.
Brush Your Teeth After Meals
Brushing or flossing your teeth after meals help limit the desire to get a second helping, to snack or eat between meals. This is simply because most people don’t like how food tastes like after brushing or they don’t feel like eating after brushing. Either way, when you brush, you are less likely to crave an unnecessary snack.
Limit Your Intake of Carbohydrate
Try a low-carb diet instead, and eliminate refined carbs from your diet. Refined carbs already have their fibers and beneficial nutrients removed. They also tend to increase the likelihood of overeating and disease. Examples of carbohydrate you should avoid are white flour, white bread, white rice, sodas, pastries, snacks, sweets, pasta, breakfast cereals, and added sugar.
Consume More Fruits and Vegetables
Fruits and vegetables are healthy, weight-loss-friendly foods. They are high in water, nutrient, and fiber, and it is possible to consume them in large quantity without consuming excessive calories.
Keep Track of How Much Calories You Consume
Keeping track of what you eat is very important when trying to lose weight. You can do this by counting calories, keeping a food journal or taking pictures of what you eat. Using an app or another electronic tool is more efficient if you want to keep track of what you eat.
Eat Meals Slowly
When you eat too fast, you are likely to consume too many calories before your body that you are full. Faster eaters are most likely to become obese, compared to those who eat more slowly. Chewing more slowly helps you eat fewer calories and accelerate the production of hormones that are linked to weight loss.
Eat More Spice in Your Meals
Capsaicin is a compound in Chili peppers and jalapenos which boosts metabolism and accelerate the burning of fat. Capsaicin also reduces your appetite and calorie intake.
Eat Fiber-Rich Food
Fiber-rich food help increase the feeling of fullness, delay stomach emptying, expand the stomach, hastens the release of satiety hormones while ultimately lead to eating less naturally and weight loss in the long run. Take care to gradually increase your fiber intake to prevent abdominal discomforts, such as bloating, cramps, and diarrhea.
Doing cardiovascular exercise like jogging, running, cycling, power walking, or hiking helps immensely to burn calories and improve both mental and physical health and prevent heart disease. It also helps to decrease body weight, especially the dangerous belly fats that accumulate in the around our internal organs and can cause metabolic diseases.
On the other hand, resistance exercise, like lifting weight helps to combat loss of muscle mass, which is a common side effect of weight-loss. When you diet, you lose a lot of muscle mass too, and in response, the body starts to burn fewer calories. However, by exercising, you can prevent loss of your muscle mass while looking and feeling good about yourself at the same time.
Drink a glass of cold water before every meal. This will slow down your appetite. While you are eating try to take your time. Eating slow will give your metabolism the time it needs to communicate with your brain cells. Remember to stop eating when you are full and NOT when your plate is empty! Use your common sense when putting the food in your body. Think about it for a sec: What your body is made of? Which foods were here before you were? You do not need to cut meat, sugar or fruits. All nutrition you need are all around you. I will say it again; just go with your common sense. Not all type of sugars are the same and there is a big difference between grass-fed organic steak versus processed, poison-like red meats.
When looking to naturally and safely lose weight, it is best to make permanent lifestyle changes instead of using temporary “fads” to achieve this goal. This makes it sustainable in the long run. To this end, gradually introduce this change one at a time, don’t lose more than 1-2 pounds weekly and don’t expect results to be immediate. If you have challenges losing weight, please seek professional help from a doctor or dietitian to determine what works best for you.
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