The internet is already flooded with a lot of bad weight loss information. Many fad diets and weight loss pills are questionable and do not produce results. Worst still, they leave you with toxic side effects.
A research conducted in 2014 has shown that most people who search for weight loss tips often come across misleading information on ways to lose weight.
Well, If only we were all aware of the fact that there are some natural ways to lose weight effectively, we wouldn’t break a bank trying to get pills or subscribe to therapies that put our health at risk.
According to the Centers for Disease Control and Prevention, it is safe not to lose beyond 1 to 2 pounds of weight per week. Otherwise, you have a higher chance to regain weight later on.
However, several kinds of research have shown that you can lose weight naturally following the measures below:
Add More Protein to Your Diet
Protein is the main nutrient that assists in weight loss. When you eat a food high in protein, your body burns more calories when digesting and metabolizing the protein. More so, a high protein diet keeps you full for longer and reduces your appetite.
Some good protein-rich foods that are relatively low in fat include eggs, beans, fish, white poultry, tofu, low-fat cottage cheese, etc. You should add more of these foods into your diet to lose weight naturally.
Add Apple Cider Vinegar to Your Diet
Apple cider vinegar has been shown by research to help stabilize blood sugar levels, improve digestion, and boost weight loss.
You can enjoy this natural weight loss ingredient in 100% vegan gummies that helps you lose weight in a yummy way that you’ll look forward to every day.
Take Out Processed Foods and Added Sugar from Your Diet
Processed foods contain fewer nutrients than whole foods and they are high in sugar, fat, sodium, and calories. The bad part about consuming processed foods is that they can lead to addictive eating behaviors, which often results in overeating, weight gain, and obesity.
Eating a lot of added sugar is widely associated with world’s leading diseases, including type 2 diabetes, heart disease, and cancer.
Most processed foods contain hidden added sugars, but on average research has shown that Americans consume about 15 teaspoons of added sugar daily. Sometimes, many food products add sugars in different names on their ingredient list and this can be hard to figure out.
You can encourage weight loss naturally by minimizing your intake of added sugars.
Eat More of Whole, Single-ingredient Foods
One of simplest ways to lose weight naturally is to base your diet on whole foods containing a single ingredient. This way, you eliminate added fat, sugar, and other processed foods.
Whole foods supply your body with many essential nutrients and most of them are naturally filling, making it easier for you to stay within healthy calorie limits.
Drink Plenty of Water
Drinking an adequate amount of water throughout the day has been shown by many studies to help with weight loss. Water helps increase your body’s metabolism.
One study shows that drinking 0.5 liters (17oz) of water can cause 24-30% increase in the calories you burn. When you drink water before meals, it reduces your calorie intake, and this mainly helps middle-aged and older people.
Instead of those sweetened beverages high in calories, you can take water to support natural weight loss.
Keep Healthy Snacks in Your Office and at Home
You might be tempted to snack on unhealthy food that you find around when you’re hungry in the office or at home. Studies have shown that people who stock up on unhealthy foods at home have more difficulty maintaining or losing weight.
You can keep healthy snacks in your office and at home to keep a check on your sugar and salt consumption.
Some good snack options you can add to your diet include pre-chopped vegetables, dried seaweed, low-fat yogurts, and nuts with no added sugar or salt.
Drink Unsweetened Coffee
Coffee is loaded with antioxidants and other beneficial compounds. Drinking this beverage has been shown by studies to increase the amount of calories you burn, thereby supporting weight loss.
One study showed that caffeinated coffee can cause a 3-11% boost in your metabolism and reduce your risk of developing type 2 diabetes.
Also, black coffee can make you full and contains almost no calories. This makes it weight loss friendly.
When you cycle between periods of fasting and eating, it is a pattern known as intermittent fasting. This eating pattern has been shown by much research to support weight loss naturally.
There are different ways to fast intermittently. You can try the eat-stop-eat method, the 5:2 diet pattern, or the 18:8 method.
All these patterns make you eat fewer calories, without deliberately restricting calories during these periods. This is a natural way to lose weight and it comes with other numerous health benefits.
Add More Fruits and Vegetables to Your Diet
Fruits and vegetables are rich in nutrients, water and fiber, and they usually have very low energy density. So you can eat large servings of these foods without taking too many calories.
Some studies have shown that people who eat more vegetables and fruits tend to lose weight fast and maintain their weight loss.
Engage in Regular Resistance Training
You can lose weight naturally by engaging in regular exercises. You can combine resistance training and cardiovascular exercises such as running or walking. The resistance helps you build lean muscle mass while the cardio helps your body burn more calories faster.
Also, research has shown that people who participate in high intensity interval training (HIIT) tend to lose more weight and see good improvement in their cardiovascular health than people who use other popular methods of weight loss.
Get Enough Sleep
Many people overlook the importance of quality sleep in their weight loss journey. But research has shown that sleep-deprived people are 55% more likely to become obese. Children are more at risk here in terms of weight gain.
You might wonder, “How does sleep relate to weight gain?” Well, studies have shown that sleep deprivation causes fluctuation in your appetite hormones, and this can lead to poor appetite regulation. This leads to excessive eating and weight gain.
However, getting enough sleep supports weight loss naturally and prevents future weight gains.
Studies have shown that there’s a link between eating food quickly and obesity. Basically, the brain needs some time to process that your stomach is full, so eating too fast may cause you to consume more than you really need.
Adopting the habit of eating slowly is a good way to reduce the total number of calories you’re consuming per sitting. You can try eating at a table with others as this may help you slow down while eating.
Use Smaller Plate
Sometimes, the size of your plate could have a psychological effect on your eating habit. You’ll agree that most times, people tend to fill their plates with food.
So using a smaller plate is a good way to reduce the amount of food you’re consuming per sitting. One study concluded that reducing plate size has an impact on portion control and calorie intake.
Losing weight naturally saves you the risk of some toxic side effects of weight loss pills. With some changes in your lifestyle and eating pattern, you can safely lose some pounds and maintain it.
You may speak to a doctor or dietician if you find it challenging to adopt some changes or make plans that would work for you.
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