Everyday more and more people are becoming aware of their health, and are discovering new methods to lose weight.
It seems everywhere you turn around, you can see another weight loss advertising solution or program that absolutely costs you money. While most of them are merely scams, people would probably try them out in the hope of losing weight the fastest way possible. In this context, hundreds of misleading weight loss information can be found on the Internet. The highest majority of this information remains doubtful as they are not based on a real actual science. Most likely, people end up wasting lots of money and time. .
Here are 30 Natural ways To Loss Weight:
Make Sure to Add Protein to Your Diet
It is commonly known that proteins are an important building block of bones, muscles, and blood. The human body automatically burns calories when digesting and metabolizing the eaten protein, which means that a high protein diet can effectively increase metabolism by up to 80-100 calories a day.
Eliminate Processed Foods
Processed foods are extensively high in added sugars, fats and calories. This category includes pizza, cakes, pasta, burgers. Instead, try to get more good carbohydrates such as oats, brown rice, and jacket potatoes to ensure that your blood sugar levels are kept even and you have enough energy.
Eat Whole, Single-Ingredient Foods
A real food is whole, single Ingredients food. It is one of the best things you can include in your diet as it is somehow unprocessed, free of chemical additives and it is considered as a rich source of nutrients.
The majority of whole foods is very filling, making it easier to maintain a healthy calorie limit.
By eating whole foods, you provide your body with many essential nutrients your body needs to function properly.
In fact, following a diet based on eating whole food can be one of the most important things you can do to maintain good health as well as a high quality of life.
Increase Your Water Intake
Avoid drinking soda, sweet tea, highly sugared coffee drinks, processed fruit juice and wine. Instead, drink water as it can help flush toxins from your system. The majority of studies strongly confirmed that, on average, women consume 2.9 quarts of water while men consume 3.9 quarts every day.
Stock Up on Healthy Foods and Snacks
Recent studies have confirmed that food kept at home can affect directly eating behavior and weight.
Having a healthy food at your home can minimize the risk of you and your family members eating unhealthy.
There are healthy and natural snacks that you can prepare yourself and take with you when you are going out. As an example of this, hard-boiled eggs, carrots, yogurt, whole fruit.
Increase your Fiber Intake
Generally speaking, fiber helps you to cut your food craving, also acts like a natural appetite suppressant. Most of the fiber rich foods are basically low on the fat content. Therefore, try to eat 5 serving of vegetables and fruits a day. Fruits which are high in fiber are bananas, apples, strawberries and prunes.
Besides, switch to whole grain or whole wheat bread, since white bread is low in fiber.
Make sure to include peas, beans and legumes in your diet. Foods that will help you add these to your meal plan are: lentil soup, refried beans, bean burritos…
Also, choose high fiber snacks like popcorn or whole grain crackers instead of chocolate bars or other high fat sugary foods.
When you eat too fast, you may eat too many calories before the body realizes that is completely full. People who eat fast are much more likely to gain weight compared to those who eat slowly and naturally.
Increase Your Metabolism
Make sure to eat 5 to 6 small meals in every 2 to 3 hours daily. Scientifically speaking, you will raise your body’s natural metabolism. That means your body will burn more fats. In this process, your body is transformed into a ‘’fat burning machine’’.
Spice Up Your Meals
Chili peppers and Jalapenos contain compound known as capsaicin, which is responsible for boosting metabolism and increasing burning fat. Capsaicin can also reduce appetite and calorie intake.
Eat More Fruits and Vegetables
As we all know, vegetables and fruits are extremely healthy, also they are a weight loss friendly foods and naturally low in fat and calories. Vegetables and fruits are higher in water, fiber and nutrients, that’s why it is possible to eat large serving without being worried to gain extra kilos. Studies have shown that people who eat fruits on a regular basis tend to lose weight.
Use Smaller Plates
Recent research has shown that smaller plates can help you eat less. This method is mainly based on how you see portion size.
Most people tend to fill their plates the same way, therefore they end up putting more and more food on larger plates.
This ‘’trick’’ effectively reduces the amount of food you eat while giving the perception of having eaten more.
Avoid Eating at Night Time
At nights, the human body prepares itself for sleep and it naturally begins to slow down. People are more likely to get extra kilos when they are eating at night time, since they are no longer active so they do not burn calories. Therefore, avoid eating after 8-9 pm.
Get Adequate Sleep
Getting enough sleep makes you feel comfortable and better, it is a key part of a healthy lifestyle and can benefit your heart, weight.
Studies have shown that sleep-deprived people are up to 55% are more likely to gain extra weight compared to those who get adequate sleep. This number is tripled for children.
This is mainly because sleep deprivation disturbs the daily fluctuations in appetite hormones, this automatically lead to poor appetite regulation.
Brush Your Teeth After Meals
A considerable number of people brush their teeth straight away after done eating, that may help the desire to eat between meals.
The reason behind this is that many people do not feel like eating after brushing. What is more, it always makes food taste bad in your mouth.
Consequently, if you brush after eating, there is a high possibility that you may be less attracted to grab an unnecessary snack.
Avoid Liquid Calories
Generally speaking, liquid calories are downright frightening as they come from different types of beverages such as sugary soft drinks, chocolate, energy drinks and fruit juices.
These drinks are totally bad for health in several ways, including the risk of obesity.
A recent study showed that a drastic 60% increase in the risk of obesity among children for every daily serving of sugar sweetened beverage.
It should be noted that the human brain does not consider liquid calories the same as it does solid calories. Thus, people always end up adding more and more calories on everything they have already eaten.
Add Resistance Training
Resistance training increases the muscle strength by making your muscles work against a weight. Loss of muscle mass is a common side effect of dieting.
In other words, in case you lose a lot of muscle, your body will naturally starts burning calories. By lifting weight on a regular basis , you will be able to prevent this loss in muscle mass. Plus, you will look and feel much better.
Count Calories Once in a While
Knowing exactly what you are eating during the day is very helpful, especially when you are trying to lose weight.
In fact, there are so many drastic methods to do this, namely counting calories, taking a picture of what you eat or keeping a food diary.
Using a mobile application or other electronic tools that may be very beneficial.
Limit Your Intake of Added Sugar
The extensive consumption of added sugar has increased dramatically in the past few decades, bringing different kinds of metabolic problems and world leading diseases.
On average, Americans eat nearly 15 teaspoons of added sugar every day. This amount is usually included in processed foods, so people are consuming more sugar without even realizing it.
Why to Drink Water?
Scientifically speaking, our bodies are around 60% water. It is highly recommended to drink 8 glasses of water a day. Drinking enough water a day can help with weight loss.
Drinking 0.5 liters of water can increase the calories you burn by 24-30% for an hour.
Drinking water before eating can also lead to reduce the calorie intake.
Replace Some Fat with Coconut Oil
Coconut oil has unlimited number of health benefits including weight loss. Studies showed that they can increase metabolism slightly, while helping you eating fewer calories. Coconut oil may reduce the harmful belly fat effectively.
You should keep in mind that this does not mean that you should add this fat your meal plan or diet, simply just try to replace some of your other fat sources with coconut oil.
Add Eggs to Your Diet
Eggs are among the healthiest foods you can eat as you are trying to lose weight. They are mainly rich in protein, healthy fats and many vital vitamins and minerals. Eggs have a few unique properties which make them a good option to achieve weight loss success.
In addition to that, eating eggs for breakfast on a daily basis may cause up to 65% greater weight loss within 8 weeks compared to eating bagels for breakfast. It can also help you eat fewer calories for the rest of the day.
Combat Your Food Addiction
Food addiction means the attempt to overpower cravings and changes in the human brain chemistry which make it harder to resist eating certain kinds of foods. This is the principle factor of overeating for many people, and affects a considerable number of population. Some foods are more likely to bring about symptoms of addiction than others. This includes processed junk foods which are high in sugar and fat.
Do Some Sort of Cardio
In general, doing cardio whether it is running, walking or hiking is beneficial way to burn calories and improve your mental and physical health.
Cardio has shown its effectiveness in improving many risks related to heart diseases. Also, it helps reduce body weight.
Or Exercise (Aerobic)
Try to do aerobic exercise 3 to 4 days a week. Several studies showed that Aerobic activities cause your metabolism to stay at an elevated level for a long time after you finish exercising.
Focus on Changing Your Lifestyle
Many dietitians confirm that dieting is one of the most difficult thing most people fails in the long run. That is, people are most likely to gain weight afterwards.
It is highly recommended to focus merely on LOSING WEIGHT, try to make it your ultimate goal so as to provide your body with healthy food and nutrients.
Practice Mindful Eating
Mindful eating is a drastic method used to increase awareness while eating.
It is mainly a practical tool to gain control of your eating habits. It can cause weight loss and reduce binge eating and make you feel comfortable.
Mindful eating has shown a significant effectiveness on weight, eating behavior and stress.
Use Whey Protein
A lot of people get enough protein relying only on a diet. However, those who do not include whey protein in their diet should know that it is an effective way to boost protein intake.
A recent study shows that replacing a part of your calories with whey protein can bring about a significant weight loss and also increase lean muscle mass.
Drink (Unsweetened) Green Tea
Green tea is considered as a beverage, which is loaded with antioxidants. Drinking green tea is associated with many health benefits including promoting weight loss, and protecting against cancer. Green tea can increase energy expenditure by 4% and increase fat burning by up to 17% especially for those who have a harmful belly fat.
Intermittent fasting is a great eating method which cycles between periods of fasting and eating. Generally speaking, there are many different ways to do intermittent fasting namely the 5 :2 diet, the 16:8 strategy and the eat-stop-eat method.
These methods make people eat fewer calories without having to limit calories while they are eating.
Intermittent fasting should absolutely lead to weight loss as along with other health benefits.
Limit Your Intake of Refined Carbs
Refined carbs are foods that have whole grain extracted during processing. This process of refining a food is not only removing the fiber, but it also removes the food’s natural value.
The most important dietary sources of refined carbs are white bread, white flour, sodas, white rice, snacks, pasta, breakfast cereals and added sugar.
Finally Stay MOTIVATED and measure your success every two weeks. Shoot pictures of yourself every TWO weeks (front, back and side). The side picture will show you the significant change.
You may notice that you can lose weight fast and effectively.