Here are 23 ways to lose weight naturally:
1. Endeavor to Add Protein to Your Diet
Whenever you are looking for means of weight loss, go for protein because is the king of nutrients. Your body burns calories when digesting and metabolizing the protein you have eaten, so a high-protein diet can boost metabolism by up to 80-100 calories per day.
However, a high-protein diet can also make you feel more full and decrease your appetite. Some studies have shown that people eat over 400 fewer calories per day on a high-protein diet. For instance, eating a high-protein breakfast (like eggs) can have a mighty effect.
2. Eat Whole, Single-Ingredient Foods
The only way to help yourself in order to become healthier is to base your diet on whole, single-ingredient foods. As you are fond of this, you eliminate the large majority of added sugar, added fat and processed food.
Several whole foods are naturally very filling, making it easier to keep within healthy calories limits. In this regard, consuming whole foods also provides your body with the many important nutrients that it needs to perform effectively. Weight loss often follows as a natural "side effect" of consuming whole foods.
3. Stop Processed Foods
Usually, processed foods are high in added sugars, added fats and calories. However, processed foods are engineered to make you eat as much as possible.
4. Stock Up on Healthy Foods and Snacks
Several studies have disclosed that the food you keep at home immensely affects weight and eating behavior. If you always make healthy foods available, you decrease the chances of you eating unhealthy.
To also maintain your weight counts, there are numerous healthy and natural snacks that are easy to prepare and consume. These involved yogurt, whole fruit, carrots, nuts, and hard-boiled eggs.
5. Limit Your Intake of Added Sugar
Consuming much of added sugar is linked with some of the world's leading diseases, including heart disease, type 2 diabetes and cancer.
Any amount of teaspoon of added sugar you consume per day is hidden in various processed foods, so you may be eating a lot of sugar without even knowing it. In this regard, minimizing your consumption of added sugar is a better way to improve your diet.
6. Always Drink Water
Many studies have disclosed that there is actually truth to the claim that drinking water can help with weight loss.
However, drinking 0.5 liters (17 oz) of water may increase the calories you burn by 24-30% for an hour afterward.
Drinking water before meals may also lead to decreased calories intake, especially for middle-aged and older people.
Essentially, water is good for weight loss when it replaces other beverages that are high in calories and sugar.
7. Drink (Unsweetened) Coffee
Importantly, some people are realizing that coffee is a healthy beverage that has bountiful antioxidants and other significant compounds.
Essentially, drinking coffee may help weight loss by increasing energy levels and the amount of calories you burn.
Caffeinated coffee may boost your metabolism by 3-11% and decrease your risk of developing type 2 diabetes by a whopping 23-50%.
Advantageously, black coffee is very weight loss friendly, since it can make you feel full but contains almost no calories.
8. Supplement With Glucomannan
Glucomannan is one of numerous weight loss pills that has been proven to work. This water-soluble, natural dietary fiber comes from the roots of the konjac plant, also referred to as the elephant yam.
Glucomannan is low in calories, takes up space in the stomach and delays stomach emptying. It also decreases the assimilation of protein and fat, and feeds the beneficial gut bacteria.
Its exceptional capacity to absorb water is believed to be what makes it so effective for weight loss. One capsule is capable to turn an entire glass of water into gel.
9. Avoid Liquid Calories
Liquid calories come from beverages like sugary soft drinks, fruit juices, chocolate milk and energy drinks.
Unfortunately, these drinks are bad for health in numerous ways, including an increased risk of obesity. One study disclosed a drastic 60% increase in the risk of obesity among children, for each daily serving of a sugar-sweetened beverage.
It's also crucial to note that your brain does not register liquid calories the same way it does solid calories, so you end up adding these calories on top of everything else that you consume.
10. Reduce Your Intake of Refined Carbs
Refined carbs are carbs that have had most of their beneficial nutrients and fiber extracted. The refining process leaves nothing but easily digested carbs, which can increase the risk of overeating and disease.
The main dietary sources of refined carbs are white flour, white bread, white rice, sodas, pastries, snacks, sweets, pasta, breakfast cereals and added sugar.
11. Fast Intermittently
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. However, there are a few different ways to do intermittent fasting, including the 5:2 diet, the 16:8 method and the eat-stop-eat method.
Wholly, these methods make you consume fewer calories overall, without having to consciously prevent calories during the eating periods. This should lead to weight loss, as well as many other health benefits.
12. Drink (Unsweetened) Green Tea
Green tea is a natural beverage that is loaded with antioxidants. In this effect, drinking green tea is linked with numerous benefits, such as increased fat burning and weight loss.
Green tea may ignite energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful belly fat.
Matcha green tea is a variety of powdered green tea that may have enormous and powerful health benefits than the regular green tea.
13. Eat More Fruits and Vegetables
Fruits and vegetables are highly healthy and good for weight loss. In addition to being high in water, nutrients and fiber, they usually have very low energy density. This makes it quite possible to eat large servings without consuming much calories.
Several studies have disclosed that people who consume large fruits and vegetables tend to weigh less.
14. Count Calories Once in a While
Sometimes, observing what you are consuming is very helpful when trying to lose weight. However, there are numerous effective ways to do this, and it involves counting calories, keeping a food diary or taking pictures of what you consume.
Essentially, it's quite preferable using an app or another electronic tool than writing in a food diary.
15. Replace Some Fat with Coconut Oil
For you to lose weight you have to replace some fat with coconut oil. Coconut oil is high in fats known as medium-chain triglycerides, which are metabolized differently than other fats.
Several studies have disclosed that they can boost your metabolism slightly, while assisting you eat fewer calories.
Importantly, coconut oil may be helpful in reducing the harmful belly fat.
Note: This does not mean that you will add this fat to your diet always, but simply replace some of your other fat sources with coconut oil.
16. Add Eggs to Your Diet
Crucially, eggs are the ultimate weight loss food. They are quite cheap, low in calories, high in protein and loaded with all sorts of nutrients.
According to some studies, high-protein foods reduce appetite and increase fullness, compare to foods that contain less protein.
Furthermore, consuming eggs for breakfast for breakfast may cause up to 65% greater weight loss over 8 weeks, compared to consuming bagels for breakfast. However, this may also help you eat fewer calories throughout the rest of the day.
17. Spice Up Your Meals
Chili peppers and jalapenos contain a compound known as capsaicin, which may boost metabolism and increase the burning of fat.
Capsaicin may also decrease appetite and calories intake.
18. Take Probiotics
Probiotics are live bacteria that have extreme health benefits when consumed. In their capacity, they can improve digestive health and heart health, and may even assist with weight loss.
Numerous studies have disclosed that overweight and obese people tend to have different gut bacteria than normal-weight persons, which may influence weight.
Probiotics may help regulate the healthy gut bacteria. Here, they may block the absorption of dietary fat, while decreasing appetite and inflammation.
Among all the probiotic bacteria, Lactobacillus gasseri shows the most promising effects on weight loss.
19. Have Enough Sleep
Having enough sleep is highly vital for weight loss, so as to prevent future weight gain. Several studies have disclosed that sleep-deprived persons are up to 55% more likely to become obese, compared to the people who get enough sleep. This number is even higher for children.
This is partly because sleep deprivation disrupts the daily fluctuations in appetite hormones, leading to poor appetite regulation.
20. Consume More Fiber
Scientific findings disclosed that fiber-rich foods may assist with weight loss. In this effect, foods that contain water-soluble fiber may be highly helpful, since this type of fiber can help increase the feeling of fullness.
Essentially, fiber may delay stomach emptying, make the stomach expand and promote the release of satiety hormones.
Furthermore, several types of fiber can feed the friendly gut bacteria. Healthy gut bacteria have been linked with a decreased risk of obesity.
In this regard, make sure to increase your fiber intake gradually to avoid abdominal discomfort, such as bloating, cramps and diarrhea.
21. Resist Your Food Addiction
Food addiction includes overpowering cravings and changes in your brain chemistry which make it harder to combat consuming foods.
This is a major cause of overeating for many individuals, and affects a significant percentage of the population.
Some foods are much more likely to cause symptoms of addiction than others. This involves highly processed junk foods that are high in sugar, fat or both. So seek help and resist food addiction.
22. Do Some Sort of Cardio
Doing cardio - whether it's jogging, running, cycling, power walking or hiking - is a great way to burn calories and improve both mental and physical health.
Cardio has been shown to improve many risk factors for heart disease. It can as well help decrease body weight.
Importantly, cardio seems to be particularly effective at decreasing the harmful belly fat that builds up around your organs and causes metabolic disease.
23. Practice Mindful Eating
Mindful eating is a method used to increase awareness while eating. This helps you to make conscious food choices and develop awareness of your hunger and satiety cues. It then helps you eat healthy in response to those cues.
By making conscious food choices, increasing your awareness and listening to your body, weight loss should follow naturally and easily.
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