Weight gain can make you lose your self-esteem and confidence. It could make you start living an unhealthy lifestyle without any much physical activities. In case you are wondering if it is possible to lose weight naturally, the answer is yes. If you are prepared to lose weight naturally, you must also be ready to make some lifestyle changes.
Here are 25 easy tips to lose weight naturally.
1. Include Protein to Your Diet.
Protein is very important when it comes to weight loss. The body burns calories during the process of digesting and metabolizing the protein you eat; therefore, high-protein diet can improve metabolism by up to 80–100 calories per day.
A high-protein food can make you feel more satisfied and also reduce your appetite. In actual fact, some studies prove that people eat over 400 fewer calories per day on a high-protein diet.
Related: How to Eat a Healthy Balanced Diet
2. Eat Whole, Single-Ingredient Foods.
An effective thing you can do to become healthier is to base your diet on whole, single-ingredient foods. Doing this will help you remove the huge majority of added sugar, added fat and processed food.
Whole foods are naturally very satisfying, which makes it easier to keep within healthy calorie limits.
Also, eating whole foods provides your body with the several vital nutrients that it needs to perform properly.
Weight loss habitually results as a natural side effect of eating whole foods.
3. Keep Away from Processed Foods.
Processed foods are normally high in added sugars, added fats and calories.
Also, processed foods are planned to make you eat much. They are likely to cause addictive-like eating habit than unprocessed foods.
4. Store Up Healthy Foods and Snacks.
Several studies have shown that the food you store at home significantly affects your weight and eating manners.
When you have healthy foods available, you cut down the likelihoods of you or other family members eating unhealthy.
There are likewise several healthy and natural snacks that are easy to prepare and you can take with you wherever go, some examples are yogurt, whole fruit, nuts, carrots, and hard-boiled eggs.
5. Reduce Your Consumption of Added Sugar.
Eating plenty of added sugar is connected with some of the world’s leading diseases, including heart disease, type 2 diabetes and cancer.
Normally, Americans eat about 15 teaspoons of added sugar daily. This amount is usually concealed in several processed foods, so you may be consuming loads of sugar without even recognizing it.
Since sugar goes by various names in ingredient lists, it can be very hard to find out the exact quantity of sugar a product really contains.
Reducing your consumption of added sugar is an amazing tip to improve your diet.
6. Drink A Lot of Water.
Drinking a lot of water can help with weight loss. Drinking 0.5 liters (17 oz) of water can increase the calories you burn by 25–30% for an hour.
Also, drinking water before meals can lead to reduced calorie consumption, particularly for middle-aged and older people.
Drinking water is very good for weight loss, particularly when you cut down on other beverages that are high in calories and sugar.
7. Drink (Unsweetened) Coffee.
Luckily, most people have started realizing that coffee is a healthy beverage that is packed with antioxidants and other helpful compounds.
Coffee drinking can aid weight loss by raising your energy levels and the amount of calories you burn.
Caffeinated coffee can increase your metabolism by 3–11% and decrease your risk of developing type 2 diabetes by a huge 23–50%.
Also, black coffee is weight loss friendly, because it can make you feel full but have almost no calories.
8. Keep Away from Liquid Calories.
Liquid calories are gotten from beverages like sugary soft drinks, fruit juices, chocolate milk and energy drinks.
These drinks are detrimental to your health in various ways, including an increased risk of obesity. One study showed a radical 60% increase in the risk of obesity among children, for every day serving of a sugar-sweetened beverage.
It’s also very essential to know that your brain does not register liquid calories like it does to solid calories, so you will eventually include these calories to everything else you eat.
9. Reduce Your Consumption of Refined Carbs.
Refined carbs are carbs that nearly all their beneficial nutrients and fiber have been removed.
The refining process only leaves easily digested carbs, which can lead to overeating and disease.
The major dietary sources of refined carbs are white flour, white bread, white rice, sodas, pastries, snacks, sweets, pasta, breakfast cereals, and added sugar.
10. Practice Intermittent Fasting (IF).
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating.
There are several ways to do intermittent fasting, including the 5:2 diet, the 16:8 methods and the eat-stop-eat method.
Intermittent Fasting, does it actually work? Normally, these methods make you eat less calories in general, without having to deliberately limit calories during the eating periods. Intermittent fasting leads to weight loss, together with several other health benefits.
11. Drink (Unsweetened) Green Tea.
Green tea is a natural beverage that is rich in antioxidants. Drinking green tea is connected with countless benefits, for example increased fat burning and weight loss.
Green tea can increase energy spending by 4% and increase selective fat burning by up to 17%, particularly harmful belly fat.
12. Consume More Fruits and Vegetables.
Fruits and vegetables are a very healthy, weight-loss-friendly foods.
On top of being high in water, nutrients and fiber, they mostly have very low energy density. This makes it doable to eat large servings without consuming a lot of calories.
Several studies have shown that people who consume more fruits and vegetables are likely to weigh lesser than people who eat less fruits and vegetables.
13. Count Calories from Time to Time.
Being conscious of what you eat can be very helpful when trying to lose weight.
There are various effective ways to achieve this, including counting calories from time to time, keeping a food diary or taking photos of what you eat.
Utilizing an app for counting calories or any other electronic tool may be useful than writing in a food diary.
14. Eat with Smaller Plates.
Some studies have shown that eating with smaller plates helps you eat less, due to the fact that it changes how you see portion sizes.
People tend to fill their plates with food regardless of the size of the plate, so they end up serving more food on larger plates.
Making use of smaller plates reduces the quantity of food you consume, while giving you the feeling of eating like you use to.
15. Attempt a Low-Carb Diet.
Several studies have proven that low-carb diets are very effective for weight loss.
Reducing carbs and eating more fat and protein reduces your appetite and helps you eat lesser calories.
This can lead to weight loss that is 3 times greater than that from a standard low-fat diet.
A low-carb diet can likewise improve several risk factors for disease.
16. Eat Gradually.
If you are used to eating too quickly, you could consume too many calories even before realizing that you are full.
People that eat very fast are more likely to develop obesity, compared to those who eat gradually.
Chewing your food gradually can help you eat lesser calories and increase the production of hormones that are associated with weight loss.
17. Include Eggs to Your Diet.
Eggs are the greatest weight loss food. They are inexpensive, low in calories, high in protein and rich in all kinds of nutrients.
High-protein foods have been shown to decrease appetite and increase fullness, compared to foods that contain less protein.
Also, eating eggs for breakfast can lead to 65% weight loss over 8 weeks, compared to eating bagels for breakfast. It can as well help you consume fewer calories all through the rest of the day.
18. Get Enough Sleep.
Getting enough sleep is very essential for weight loss, along with preventing future weight gain.
Studies have shown that people who lack adequate amount of sleep are 55% more likely to develop obesity, compared to those who get enough sleep. This number is even greater for children.
This is partially because sleep deprivation disturbs the daily variations in appetite hormones, which in turn causes poor appetite regulation.
19. Consume More Fiber.
Foods rich in fiber contributes to weight loss. Foods that contain water-soluble fiber are particularly helpful, because they can help increase the feeling of fullness.
Fiber may suspend stomach emptying, causing the stomach to swell and help the release of satiety hormones. Eventually, this makes us naturally consume less.
Additionally, several types of fiber can feed the friendly gut bacteria. Healthy gut bacteria have been connected with a reduced risk of obesity.
Ensure to increase your fiber consumption gradually to avoid abdominal discomfort, like bloating, cramps and diarrhea.
20. Brush Your Teeth After Eating Food.
Most people brush their teeth after eating, which helps reduce their desire to take a snack or eat between meals. This will limit their desire to eat because most people do not like eating too soon after brushing their teeth. Also, eating immediately after brushing can make food taste bad.
So, if you brush after eating, you may be less tempted to eat an unnecessary snack.
21. Fight Your Food Addiction.
Food addiction involves overwhelming cravings and changes in your brain chemistry that make it difficult to fight eating certain foods.
This is a major reason of overeating for most people, and it affects a substantial percentage of the population.
Certain foods are much more likely to cause symptoms of addiction than others. This includes highly processed junk foods that are high in both sugar and fat.
22. Perform Some Sort of Cardio.
Performing cardio like jogging, running, cycling, power walking or hiking is an amazing way to burn calories and boost both mental and physical health.
Cardio has been shown to improve several risk factors for heart disease. It can also help decrease body weight.
Performing cardio is exceptionally effective at reducing the serious belly fat that builds up around your organs and causes metabolic disease.
23. Include Resistance Exercises.
Loss of muscle mass is a normal side effect of dieting. If you lose lots of muscle, your body will begin to burn lesser calories than before.
By lifting weights frequently, you will be able to avoid loss of muscle mass. As an extra benefit, you will also look and feel much better about yourself.
24. Practice Mindful Eating.
Mindful eating is a method used to increase consciousness while eating. Mindful eating helps you make conscious food choices and develop awareness for your hunger signs. It helps you eat healthy in response to those signs.
Mindful eating has been shown to have substantial effects on weight, eating behavior and stress in individuals with obesity. It is particularly helpful against binge eating disorder and emotional eating.
When you make conscious food decisions, increase your awareness and listen to your body, you will be able to lose weight naturally and easily.
25. Make Some Lifestyle Changes.
Sometimes, dieting fails in the long run. In actual fact, people who diet have a tendency to gain more weight over time.
As an alternative of concentrating only on losing weight, make it your main goal to feed your body with healthy food and nutrients.
Eat well to become a healthier and happier person, not only to lose weight.
