30 Easy Ways to Lose Weight Naturally
A lot of bad weight loss information on the internet.
What is recommended is questionable at best of much, and not based on any actual science.
What is recommended is questionable at best of much, and not based on any actual science.
However, there are
several natural methods that have actually been proven to work.
Thirty (30) easy
ways to lose weight naturally.
1. Add Protein to Your Diet
When it comes to weight loss, protein is
the Boss of nutrients.
Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80-100 calories
per day (1 , 2Trusted Source )
A high-protein diet also makes you feel more full and reduce your appetite. Indeed, some
studies show that people eat over 400 fewer calories per
day on a high-protein diet (3 , 4 ).
2. Eat Whole, Single-Ingredient Foods
One of The best things you can do to become healthier is to take your diet on whole,
single-ingredient foods.
By doing this,
you put an end to the vast majority of added sugar, added fat, and processed food.
Most whole
foods are naturally very filling,
making it a lot easier to keep within healthy calorie limits (7 ).
Furthermore,
eating whole foods also provide your body with the many essential nutrients
that it needs to function properly.
Processed foods are
usually high in added sugars, fats, and calories.
What's
more, processed foods are engineered to make you eat as much as possible. They
are much more likely to cause addictive-like eating
than unprocessed foods (8Trusted Source).
Studies
have shown that the food you keep at home greatly affects weight and eating
behavior (9Trusted Source, 10Trusted Source, 11Trusted Source).
By
always having healthy food, you reduce the chances of eating unhealthy food.
Eating
a lot of added sugar is
linked with some of the world's leading diseases, including heart disease, type
2 diabetes and cancer (12Trusted Source, 13Trusted Source, 14Trusted Source).
Americans eat about 15 teaspoons of added sugar each day. This amount
is usually hidden in
various processed foods, so you may be consuming a lot of sugar without
even realizing it (15).
Since
sugar goes by many names in
ingredient lists, it can be very difficult to figure out how much sugar the product actually contains.
improve your diet rather than minimizing your intake of added sugar.
There
is actually true to the claim that drinking water can
help with weight loss.
Drinking
0.5 liters (17 oz) of water may
increase the calories you burn by 24–30% for an hour afterward (16Trusted Source, 17Trusted Source, 18Trusted Source, 19Trusted Source).
Drinking
water before meals may also lead to reduced calorie intake,
especially for middle-aged and older people (20Trusted Source, 21Trusted Source).
Water
is particularly good for weight loss when it replaces other beverages that are
high in calories and sugar (22Trusted Source, 23Trusted Source).
Fortunately,
people realize that coffee is
a healthy beverage that is loaded with antioxidants and other beneficial compounds.
Coffee
drinking may support weight loss by increasing energy levels and the number of
calories you burn (24Trusted Source, 25Trusted Source, 26Trusted Source).
Caffeinated-coffee may boost your metabolism by 3–11% and reduce your risk of
developing type 2 diabetes by a whopping 23–50% (27Trusted Source, 28Trusted Source, 29Trusted Source).
Furthermore, black coffee is beneficial in weight loss; it can make you full but contains no calories.
Glucomannan is
one of several weight loss-pills that has been proven to work.
This
water-soluble also known as the elephant yam natural dietary fiber comes from the roots of the konjac plant.
Glucomannan has low calories, takes up space in the stomach, and delays stomach emptying.
It also reduces the absorption of protein and fat and feeds the beneficial gut
bacteria (30Trusted Source, 31Trusted Source, 32Trusted Source).
Its
exceptional ability to absorb water is believed to be what makes it so
effective for weight loss. One capsule is enough to turn an entire glass of water
into gel.
Liquid
calories come from beverages like sugary soft
drinks, fruit juices, and energy drinks.
These
drinks are bad for health in several ways, including an increased risk of
obesity. One study showed a drastic 60% increase in the risk of obesity among
children, for each daily serving of a sugar-sweetened beverage (33Trusted Source).
It is important 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 eat (34Trusted Source, 35Trusted Source).
Refined carbs are
carbs that have had most of their beneficial nutrients and fiber removed.
The refining process leaves nothing but easily digested carbs, which can increase
the risk of overeating and disease (36Trusted Source, 37Trusted Source).
The main dietary sources of refined carbs are white flour, bread, rice,
sodas, pastries, snacks, sweets, pasta, breakfast
cereals, and added sugar.
Intermittent
fasting is an eating pattern that cycles between periods of
fasting and eating.
There
are a few differen+tways to do intermittent fasting, including the 5:2 diet,
the 16:8 method, and the eat-stop-eat method.
Generally,
these methods make you eat fewer calories overall, without having to
consciously restrict calories during the eating periods. This should lead to
weight loss, as well as numerous other health benefits (38Trusted Source).
Green tea is
a natural beverage that is loaded with antioxidants.
Drinking
green tea is linked with many benefits, such as increased fat burning and
weight loss (39Trusted Source, 40Trusted Source).
Green
tea may increase energy expenditure by 4% and increase selective fat burning by
up to 17%, especially harmful belly fat (41Trusted Source, 42Trusted Source, 43Trusted Source, 44Trusted Source).
Matcha green tea is
a variety of powdered green tea that may have even more powerful health
benefits than regular green tea.
Fruits and
vegetables are extremely healthy, weight-loss-friendly-foods.
In
addition to being high in water, nutrients and fiber, they usually have very
low energy density. This makes it possible to eat large servings without
consuming too many calories.
Numerous
studies have shown that people who eat more fruits and vegetables tend to weigh
less (45Trusted Source, 46Trusted Source).
Being
aware of what you're eating is very helpful when trying to lose weight.
There
are several effective ways to do this, including counting calories, keeping a
food diary or taking pictures of what you eat (47Trusted Source, 48Trusted Source, 49).
Using
an app or
another electronic tool may be even more beneficial than writing in a food
diary (50Trusted Source, 51Trusted Source).
HEALTHLINE RESOURCES
Take our free 3-question diet quiz
Our
free assessment ranks the best diets for you based on your answers to 3 quick
questions.
Some
studies have shown that using smaller plates helps you eat less because of it
changes how you see portion sizes (52Trusted Source, 53Trusted Source).
People
seem to fill their plates the same, regardless of plate size, so they end up
putting more food on larger plates than smaller ones (54Trusted Source).
Using
smaller plates reduce how much food you eat while giving you the perception
of having eaten more (55Trusted Source).
16. Try a Low-Carb Diet
Many studies have
shown that low-carb diets are very effective for weight loss.
Limiting carbs and
eating more fat and protein reduces your appetite and helps you eat fewer
calories (56Trusted Source).
This
can result in weight loss that is up to 3 times greater than that from a
standard low-fat diet (57Trusted Source, 58Trusted Source).
A low-carb diet can also improve many
risk factors for disease.
17. Eat More Slowly
If
you eat too fast, you may eat way too many calories before your body even
realizes that you are full (59Trusted Source, 60Trusted Source).
Faster
eaters are much more likely to become obese, compared to those who eat more slowly (61Trusted Source).
Chewing
more slowly may help you eat fewer calories and increase the production of hormones
that are linked to weight loss (62Trusted Source, 63Trusted Source).
18. Replace Some Fat with Coconut Oil
Coconut oil is
high in fats called medium-chain triglycerides, which are metabolized
differently than other fats.
Studies
show that they can boost your metabolism slightly while helping you eat fewer
calories (64Trusted Source, 65Trusted Source, 66Trusted Source).
Coconut
oil may be especially
helpful in reducing the harmful belly fat (67Trusted Source, 68Trusted Source).
Note
that this does not mean that you should add this fat to your
diet, but simply replace some of your other fat sources with coconut oil.
Eggs
are the ultimate weight-loss food. They are cheap, low in calories, high in protein and loaded with all
sorts of nutrients.
High-protein-foods have been shown to reduce appetite and increase fullness,
compared to foods that contain less protein (69Trusted Source, 70, 71Trusted Source, 72Trusted Source).
Furthermore,
eating eggs for
breakfast may cause up to 65% greater weight loss over 8 weeks, compared to
eating bagels for breakfast. It may also help you eat fewer calories throughout
the rest of the day (4Trusted Source, 5Trusted Source, 6Trusted Source, 73Trusted Source).
Chili peppers and
jalapenos contain a compound called capsaicin, which may boost metabolism and
increase the burning of fat (74Trusted Source, 75Trusted Source, 76Trusted Source, 77Trusted Source).
Capsaicin
may also reduce appetite and calorie intake (75Trusted Source, 78Trusted Source).
Probiotics are
live bacteria that have health benefits when eaten. They can improve digestive
health and heart health, and may even help with weight loss (79Trusted Source, 80Trusted Source).
Studies
have shown that overweight and obese people tend to have different gut bacteria
than normal-weight people, which may influence weight (81Trusted Source, 82Trusted Source, 83Trusted Source).
Probiotics
may help regulate the healthy gut bacteria. They may also block the absorption
of dietary fat while reducing appetite and inflammation (84Trusted Source, 85Trusted Source, 86).
Of
all the probiotic bacteria, Lactobacillus gasseri shows the
most promising-effects on weight loss (87Trusted Source, 88Trusted Source, 89Trusted Source).
Getting
enough sleep is
incredibly important for weight loss, as well as to prevent future weight gain.
Studies
have shown that sleep-deprived people are up to 55% more likely to become
obese, compared to those who get enough sleep. This number is even higher for
children (90Trusted Source).
This
is partly because sleep deprivation disrupts the daily fluctuations in appetite
hormones, leading to poor appetite regulation (91Trusted Source, 92Trusted Source).
Fiber-rich foods may
help with weight loss.
Foods
that contain water-soluble fiber may
be especially helpful since this type of fiber can
help increase the feeling of fullness.
Fiber
may delay stomach emptying, make the stomach expand and promote the release of
satiety hormones (93Trusted Source, 94Trusted Source, 95Trusted Source).
Ultimately,
this makes us eat less naturally, without having to think about it.
Furthermore,
many types of fiber can feed the friendly gut bacteria. Healthy gut bacteria
have been linked with a reduced risk of obesity (96Trusted Source, 97Trusted Source, 98Trusted Source).
Just
make sure to increase your fiber intake gradually to avoid abdominal
discomfort, such as bloating,
cramps and diarrhea.
Many
people brush or floss their teeth after eating, which may help limit the desire
to snack or eat between meals (99Trusted Source).
This
is because many people do not feel like eating after brushing their teeth.
Plus, it can make food taste bad.
Therefore,
if you brush or use mouthwash after eating, you maybe be less tempted to grab
an unnecessary snack.
Food addiction involves
overpowering cravings and changes in your brain chemistry that make it harder
to resist eating certain foods.
This
is a major cause of overeating for many people, and affects a significant
percentage of the population. In fact, a recent 2014 study found that almost
20% of people fulfilled the criteria for food addiction (100Trusted
Source).
Some
foods are much more likely to cause symptoms of addiction than others. This
includes highly processed junk foods that are high in sugar, fat or both.
The best way to beat food addiction is to seek help.
Doing
cardio -- whether it is 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 also help
reduce body weight (101Trusted Source, 102Trusted
Source).
Cardio
seems to be particularly effective at reducing the dangerous belly fat that
builds up around your organs and causes metabolic disease (103Trusted
Source, 104Trusted Source).
Loss
of muscle mass is a common side effect of dieting.
If
you lose a lot of muscle, your body will start burning fewer calories than
before (105Trusted
Source, 106Trusted Source).
By
lifting weights regularly, you'll be able to prevent this loss in muscle mass (107Trusted
Source, 108Trusted Source).
As
an added benefit, you'll also look and feel much better.
Most
people get enough protein from diet alone. However, for those who don't, taking
a whey protein a supplement is an effective way to boost protein intake.
One
study shows that replacing part of your calories with whey protein can cause
significant weight loss, while also increasing lean muscle mass (109Trusted
Source, 110Trusted Source).
Just
make sure to read the ingredients list, because some varieties are loaded with
added sugar and other unhealthy additives.
Mindful eating is
a method used to increase awareness while eating.
It
helps you make conscious food choices and develop an awareness of your hunger and
satiety cues. It then helps you eat healthy in response to those cues (111Trusted
Source).
Mindful
eating has been shown to have significant effects on weight, eating behavior
and stress in obese individuals. It is especially helpful against binge eating
and emotional eating (112Trusted Source, 113Trusted
Source, 114Trusted Source).
By
making conscious food choices, increasing your awareness and listening to your
body, weight loss should follow naturally and easily.
Dieting
is one of those things that almost always fails in the long term. In fact,
people who "diet" tend to gain more weight over time (115Trusted
Source).
Instead
of focusing only on losing weight, make it a primary goal to nourish your body
with healthy food and nutrients.
Eat
to become a healthier, happier, fitter person -- not just to lose weight.
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