Easy Ways To Lose Weight Naturally
Written by: Anaruz Tanwurdi
There are meal plans, supplements, and diets that promise to deliver great results in weight loss. While they are good, the majority of them have not gone through scientific tests. This means they have no scientific evidence to prove their effectiveness.
Luckily, we have compiled a few strategies that have scientific proof on weight loss. The strategies entail the cutting of carbohydrates in a diet, tracking calorie intake, intermittent fasting, and exercising.
Combining these strategies can indeed help you lose 10 pounds or more. Continue reading to find out more about these strategies and how they will help.
Effective And Easiest Ways To Lose Weight
1. Keeping The Right Eating Habits And Physical Activities
Since adding weight is highly contributed by what we eat or drink, we should be careful with the same if we want to lose weight. This means you should track down anything you eat/drink. There are online food trackers or use a journal to write on.
According to research, in the year 2017 alone, people downloaded around 3.7 billion health apps. These apps include the ones for weight loss, physical activity, and diet.
A scientific study proves that tracking your physical activities regularly can help you lose weight naturally. Actually, there is a review study that indicates a positive connection between the frequency of tracking food/drink intake and exercise to weight loss. Besides apps, you can use a pedometer to track your progress.
2. Watch What You Eat
This scientific strategy involves taking note of where and how you eat your food. It helps to keep a healthy weight whilst enjoying whatever you eat.
With our busy schedules, we hardly get time to sit down and enjoy food with our families. Instead, we are always on the run. Others eat while watching the television, using phones, driving or working. As such, they do not pay attention to the food they are feeding their body.
Do this instead:
For one, sit down while you eat. Focus on what you are eating and enjoy it to the fullest. Above all, avoid distractions from your phone, TV or laptop.
Further, do not be in a hurry when you eat. Rather, chew the food and enjoy it.
If you follow this strategy, your brain will give you signs that you are full. As a result, you will not over-eat as you would do when watching TV.
To mention the least, choose the food you eat. Preferably, eat those high in nutrients and those that will keep you full for longer.
3. Reduce The Intake Of Refined Carbohydrates And Sugar
On the point of choosing what you eat, you should take less of refined carbohydrates and sugar. For instance, you should take nuts and fresh or dried fruits instead of high-sugar snacks.
On the other hand, avoid or cut back on refined carbohydrates. These are greatly processed foods and do not have essential nutrients or fiber. Pasta, white rice, and bread are some of them. While they rapidly convert to glucose, these foods are also easy to digest. When your blood has excess glucose it will incite the hormone insulin. Hence, there will be lots of fat stored in your adipose tissue, which leads to weight increase.
Healthy options include:
- Seeds, nuts, and fruits rather than taking high-sugar snacks
- Rather than high-sugar sodas, you can take fruit-infused water and herb teas
- Substitute fruit juice with smoothies that have milk or plain water
- Take whole-grain pasta, bread, and rice rather than the white ones
4. Practice Intermittent Fasting (IF)
Intermittent fasting is another fastest way to lose weight. As a pattern, the IF entails constant fasts that last for a short duration. During these fasting days, you should eat a few meals in the course of the day.
The short-term IF can last up to 24 weeks. There is a scientific study that proves IF can help in weight loss.
Here are some IF ideas to use:
- The 5:2 Diet: the method involves fasting two days out of 7 in a week. When you fast, you should consume around 500 to 600 calories.
- The ADF (Alternate Day Fasting): this method involves fasting every other day. On non-fasting days, you can eat as you normally do.
- The 16/8 method: eat during an 8-hour window and fast for the rest 16 hours.
5. Consume Lots Of Fiber
Fiber helps in making you feel full for longer. You can take dietary fiber that includes plant-based carbs. Different from starch and sugar, this dietary fiber is not easy to digest in your small intestine.
Foods with high fiber content include:
- Seeds and nuts
- Veggies and fruits
- Pulses, beans, and peas
- Whole-grain bread, pasta, cereals and barley
6. Manage Your Stress
Stress increases the production of hormones like cortisol and adrenaline. When cortisol stays in your bloodstream for long, it might increase your appetite. Hence, you will end up eating more and your weight will increase. Fortunately, you can manage stress through methods such as:
- Participate in outdoor activities like gardening or walking
- Relaxation and breathing techniques
- Tai chi, meditation or yoga
7. Get Enough Sleep
Obesity is linked with people who sleep for less than 5 to 6 hours a night. When we sleep, your body gets a chance to convert calories into energy (a process called metabolism).
Poor-quality or insufficient sleep reduces the effectiveness of metabolism. As such, your body will store the unexploited energy as fat.
Try to sleep for 8 hours a night and you’ll see a reduction in your weight.
8. Include Lots Of Protein In Your Breakfast
Most diet plans consist of proteins in almost every meal, especially for breakfast and dinner. Protein is able to control appetite hormones, which makes you feel full for longer. This is because the hunger hormone ghrelin decreases while the cholecystokinin, GLP-1 and satiety hormones peptide YY increases.
These hormonal impacts of taking high-protein breakfast can really last for hours especially on young adults.
Proteins to eat include sardines, oats, eggs, seed butter, nuts, and quinoa porridge.
Adding weight is faster than cutting it down. So you should be patient as you practice these scientific strategies. Just ensure you eat a balanced and nutritious diet.
Combine with protein-rich breakfasts, whole-grains, high-fiber vegetables, and low-sugar fruits. Lastly, ensure you exercise for at least 30 minutes daily to burn fat.
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