10 Ways To Lose Weight Naturally
Truth is, weight loss begins at home. And that is why it is very important to know the tips for weight loss naturally. An unhealthy lifestyle contributes majorly to obesity. So firstly, get out of your unhealthy lifestyle. This may be difficult initially but you’re going to love it once you see the results.
Here are 10 ways that will help you ditch the fad and shed some real fat.
1. Drink Water
There is actually truth 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 (16, 17, 18, 19).
Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people (20, 21).
Water is particularly good for weight loss when it replaces other beverages that are high in calories and sugar (22, 23).
2. Eat More Fruits and Vegetables
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 (45, 46).
3. Use Smaller Plates
Some studies have shown that using smaller plates helps you eat less, because it changes how you see portion sizes (52, 53).
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 (54).
Using smaller plates reduces how much food you eat, while giving you the perception of having eaten more (55).
4.Eat More Slowly
If you eat too fast, you may eat way too many calories before your body even realizes that you are full (59, 60).
Faster eaters are much more likely to become obese, compared to those who eat more slowly(61).
Chewing more slowly may help you eat fewer calories and increase the production of hormones that are linked to weight loss (62, 63).
5. Get Enough Sleep
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 (90).
This is partly because sleep deprivation disrupts the daily fluctuations in appetite hormones, leading to poor appetite regulation (91, 92).
6. Brush Your Teeth After Meals
Many people brush or floss their teeth after eating, which may help limit the desire to snack or eat between meals (99).
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 may be be less tempted to grab an unnecessary snack.
7. Practice Mindful Eating
Mindful eating is a method used to increase awareness while eating.
It helps you make conscious food choices and develop awareness of your hunger and satiety cues. It then helps you eat healthy in response to those cues (111).
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 (112, 113, 114).
By making conscious food choices, increasing your awareness and listening to your body, weight loss should follow naturally and easily.
8. Focus on Changing Your Lifestyle
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 (115).
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.
9. Add Resistance Exercises
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 (105, 106).
By lifting weights regularly, you’ll be able to prevent this loss in muscle mass (107, 108).
As an added benefit, you’ll also look and feel much better.
9. Do Some Sort of Cardio
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 (101, 102).
Cardio seems to be particularly effective at reducing the dangerous belly fat that builds up around your organs and causes metabolic disease (103, 104).
