Shedding weight in a natural way is a goal for many individuals so that they can improve their health and lifestyle. These approaches prioritize sustainable and healthy changes to one’s life, eating habits, physical activity, and lifestyle.
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Natural ways of losing weight not only focus on shedding excess fat from our bodies but also focus on long-term maintenance. This article will help you in providing an overview of fundamental principles and strategies for achieving weight loss by using natural ingredients which we can easily achieve.
So here are some ways in which you can lose weight naturally :-
- ADD PROTEIN TO YOU DIET
Adding protein to our meals can be an effective strategy to lose our overall body weight and also maintain our health. Protein-rich foods help us to reduce our appetite and also accelerate the process of burning fat. It also helps stabilize blood sugar levels and prevents rapid increases and crashes in energy levels, resulting in the reduction of cravings for sugar and high-calorie foods. you can add more protein to your diet by including lean meats (chicken), fish, plant-based proteins (beans, tofu, lentils, edamame), dairy products (cheese, Greek yogurt), eggs, nuts and seeds, etc.
- LIMITING PROCESSED FOOD INTAKE
This is one of the most fundamental steps in achieving natural and sustainable weight loss. Processed foods are typically high in calories, unhealthy, and have a lot of added sugar and fat which are the main contributors to weight gain. They lack the essential nutrients that a body needs to function like vitamins, minerals, fiber, etc. Processed food contains a high amount of salt (sodium) which eventually leads to water retention in our body and adds a risk of high blood pressure.
Preparing meals at home gives us control over the ingredients. We should always use fresh and healthy meals.
- DRINK MORE WATER
Drinking an ample amount of water is simple yet the most effective method for losing weight. Drinking more water before meals can help you feel fuller and also help reduce your overall appetite and calorie consumption. Dehydration can slow down our metabolic rate and make it very hard for our body to burn calories effectively. Unlike sugary beverages water is calorie-free and is enriched with many vital minerals that our body needs. If you want you can also flavor your water with lemon, cucumber, and berries for a refreshing taste without adding any sugar. Keep track of your water intake. You should at least by any means drink 8 – 10 glasses of water every day.
- EAT HEALTHY SNACKS
Adding healthy snacks to your meal can be interesting and even a valuable part of our weight-loss journey. Snacks can help us curb hunger between our meals but we need to make sure that we replace our oily and unhealthy snacks with something which is rich in nutritional value and also makes us feel full until our next meal. With the help of snacks, we can add important nutrients to our diet such as fiber, vitamins, minerals, etc.
Some healthy snack ideas that you can easily make without any hustle are :-
- Sliced cucumber and carrots with hummus.
- Fruit smoothie with banana, berries, etc.
- Chia seed pudding
- Air-popped popcorn
- Greek yogurt and fruits of your choice with a drizzle of honey
- DRINK BLACK COFFEE
Coffee stimulates our central nervous system and increases our metabolism helping in breaking down fatty acids accumulated in our body. Caffeine which is a natural stimulant in coffee helps in suppressing the feeling of hunger. It improves our physical performance which leads to more calorie expenditure during workout sessions. However regular and excessive intake of coffee can lead to dependence so it is essential to consume it in moderation and also without adding excess calories like sugar and cream.
- SET GOALS AND TRACK PROGRESS
It is very important to set goals that are realistic and achievable. Make sure you set a specific goal which will make it easier for you to track your progress. Quantify your goals and also set a target date by which you should achieve the goal set as in “I want to lose 5 kgs in 30 days”. Record your meals and weight. Regular weight yourself and also keep measurements of your waist, hips, thighs, and other relevant body parts.
- BURN MORE CALORIES THAN YOU CONSUME
Creating a calorie deficit is very important in the process of losing weight, you need to spend more energy than what you gain from eating your food. Calculate your BMR which is the number of calories you need to maintain the proper functioning of your body. And also determines TDEE which Is the total amount of calories you burn throughout the day. To lose weight you need to take in a smaller number of calories than is mentioned in your TDEE.
- GET ENOUGH SLEEP
Going to bed early and setting your alarm a little late is the simplest strategy that you can use to achieve your goal of getting enough amount of sleep. Lack of sleep often contributes to hunger and increased appetite which can lead to more weight gain. Lack of sleep will reduce the energy levels of our body and will reduce and discourage physical activity.
- AVOID LIQUID CALORIES
Sugary drinks like soda, fruit juices, energy drinks, and alcohol can contribute to weight gain without even adding any nutritional benefit to your body. Instead of these sugary drinks, we can include water, infused water, herbal tea, and fresh juice without added sugar.
- WEIGHT TRAINING
Strength or resistance training is a very important and essential component of weight loss. It provides us with various benefits and not just of losing weight. With the help of strength training, we can tone our muscles, and increase our metabolism. We should focus on 2 – 3 weight training sessions per week for good results and we should balance it with cardio like running, or cycling for an all-rounded fitness routine.
- FOCUS ON INTERMITTENT FASTING
It is a pattern that is usually followed by people which involves alternating periods of fasting with periods of eating. A 16/8 ratio is usually followed here in which you fast for around 16 hours and you eat only in the time span of 8 hours. It enhances the level of insulin in our body which helps in the regulation of blood and sugar levels. It also helps in creating a calorie deficit which results into weight loss.
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