Weight loss is one of the most searched topic on the internet. But there is quite a lot of bad information to it. As every person is different, each having its own metabolism and body characteristics, there cannot be an actual science to a common script for weight loss. However, natural methods put to work can help you with the task.
Here are some of the science-based easy ways to lose weight naturally:
1. Add Protein to Your Diet
The main thing to remember about weight loss is, protein is the king of nutrients. When digesting and metabolizing proteins, human body burns calories, so a high-protein diet can boost metabolism, that too almost 80-100 calories per day. Also, a high-protein diet make you feel fuller which reduces your appetite. Studies show that people eat on a high-protein diet consume over 400 fewer calories per day.
Even a eating a high-protein breakfast, like eggs can have a powerful effect towards weight loss.
2. Eat Whole, Single-Ingredient Foods
Not just weight loss to become healthier it is necessary to base your daily diet on whole, single-ingredient foods. Naturally very filling and within healthy calorie limits, eating whole foods provides the many essential nutrients needed by human body to function properly. As you consume these wholesome foods, you will eliminate the vast majority of added sugar, added fat and processed food, which make you gain weight and also make you unhealthy.
3. Avoid Processed Foods
The processed foods are mostly high in content of added sugars, added fats and calories. Also, processed foods are engineered to make you eat as much as possible which is likely to cause addictive-like eating. Cut on the off the processed foods and you will see the changes in your body and appetite. You will feel healthy and shed kilos the natural way.
4. Limit Your Intake of Added Sugar
Excess sugar consumption is associated with weight gain and many of the world’s leading diseases, including heart disease, type 2 diabetes and cancer. On average, our diet comprise about 15 teaspoons of added sugar each day. This amount is not just direct consumption but also usually hidden in various processed foods, which is why you eat a lot of sugar without even realizing it. Even if you go through the ingredient lists, it is very difficult to figure out how much sugar a product actually contains as sugar product goes by many names. To improve your diet and help lose weight, minimize your intake of added sugar.
5. Drink Water
The simplest tip to lose weight is drinking water. Science backs this claim. Studies reveal that drinking 0.5 liters of water may increase the calories you burn by 24–30% for an hour afterward. Also drinking water before meals leads to reduced calorie intake, especially for middle-aged and older people. Replace other beverages high in calories and sugar with water and witness healthy body and weight loss.
6. Drink (Unsweetened) Coffee
Fortunately, the true fact about coffee has been revealed, it is a healthy beverage loaded with antioxidants and other beneficial compounds. Studies point out that drinking coffee supports weight loss by increasing energy levels and the amount of calories you burn. Caffeinated coffee may boost your metabolism by 3–11% and reduce your risk of developing type 2 diabetes by an incredible amount of 23–50%. Furthermore, black coffee is boosts weight loss, since it makes you feel full but contains almost no calories.
7. Avoid Liquid Calories
Cut off liquid calories off your diet and you can see easy natural weigh loss. Liquid calories come from beverages like energy drinks, sugary soft drinks, fruit juices, chocolate milk, sweet milk-tea, etc. These drinks are proven to be bad for health in several ways, an increased risk of obesity majorly. A study exhibited a drastic 60% increase in the risk of obesity among children, who consumed daily serving of a sugar-sweetened beverage. Also, the thing to note is that human brain does not register liquid calories the same way it does solid calories. The liquid calories pile on top of everything else that you eat.
8. Limit Your Intake of Refined Carbs
An easy and natural way to lose weight is to limit the intake of refined carbs. Carbohydrate rich food is processed to make it refined and easily digestible. The refining process make carbs lose most of their beneficial nutrients and fiber. The easily digested carbs increase the risk of overeating, disease and weight gain. The main dietary sources of refined carbs are white flour, white bread, white rice, sodas, pastries, snacks, sweets, pasta, breakfast cereals and added sugar.
9. Drink (Unsweetened) Green Tea
Green tea is loaded with antioxidants. Studies reveal that drinking green tea is linked with many benefits, such as increased fat burning and weight loss. The beverage undergoes minimal oxidation and it therefore is full of flavonoids that prevent body cells from damage. Also, green tea aids in increase of energy levels by 4% and also increase selective fat burning by up to 17%, especially the harmful belly fat.
10. Eat More Fruits and Vegetables
Easy, natural and totally doable, add fruits and vegetables for weight loss. They are not only extremely healthy but also have a high content of water, nutrients and fiber with a usually low energy density. This also makes it possible to eat large servings without consuming too many calories. Numerous studies have revealed that people who eat more fruits and vegetables weigh less compared to those who don’t.
[You may also read: Eat fruits with an empty stomach for good health]
11. Use Smaller Plates
Using smaller plates for meals is an easy and natural way to lose weight. Smaller plates helps you eat less, as you see your plate full you feel full. Its human nature to fill plates, regardless of plate size, so often you end up putting more food on larger plates than smaller ones. Smaller plates reduces how much food you eat, while giving you the perception of having eaten more.
12. Eat More Slowly
Eating slowly is an easy and natural way to lose weight. While eating too fast, you hardly realize the amount you eat and consume too many calories. Studies have shown that people who eat aster eaters are much more likely to become obese, compared to those who eat more slowly. Chewing more slowly will help you realize the amount you eat which results in fewer calories and increase the production of hormones that are associated with weight loss.
13. Spice Up Your Meals
Spices like Chili peppers and jalapenos are rich in a compound called capsaicin, which boosts metabolism. High metabolism means increase in the burning of fat. Also, it has proven by research that capsaicin reduce appetite and therefore calorie intake.
14. Take Probiotics
Not just for weight loss, taking probiotics have a number of health benefits. The live bacteria of probiotics improve digestive health and heart health, and even help with weight loss. Research has revealed that overweight and obese people tend to have different gut bacteria than normal-weight people. This may be a reason of the weight. Probiotics help regulate the healthy gut bacteria, blocking the absorption of dietary fat, while reducing appetite and inflammation. Lactobacillus gasseri shows the most promising effects on weight loss of all the probiotic bacteria.
15. Get Enough Sleep
Sleep is easy and natural and what better, a reason to lose weight. Getting enough sleep is very important for weight loss, prevent future weight gain and overall health. Studies have revealed that sleep-deprived people are up to 55% more likely to become obese, compared to those getting enough sleep. The numbers are even higher for children. Sleep deprivation unsettles the daily fluctuations in appetite hormones, leading to poor appetite regulation. So, get more sleep and see the extra weight go.
16. Eat More Fiber
Adding fiber-rich foods to your diet has proven aid to help with weight loss. The water-soluble fiber is especially helpful, since this type of fiber create the feeling of fullness. Fiber delays stomach emptying. To make space the stomach expands and promote the release of satiety hormones. Ultimately, this feeling makes us eat less naturally, without having to think about it. Furthermore, many types of fiber promote the friendly gut bacteria which is linked with a reduced risk of obesity. Increase fiber intake in your diet gradually to avoid abdominal discomfort, such as bloating, cramps and diarrhea.
17. Stock Up on Healthy Foods and Snacks
An easy tip for weight loss is to stock up on healthy foods and snacks. Studies have shown that the food you store at home greatly affects weight and eating behavior. By always having healthy food available, you reduce the chances of eating unhealthy therefore reduce chance of weight gain and disease. Some healthy and natural snacks that are easy to prepare and even take it on the go include yogurt, whole fruit, nuts, carrots and hard-boiled eggs.
18. Do Some Sort of Cardio
Cardio exercises, whether it is jogging, running, cycling, power walking or hiking is a great workout. Not just does it burn calories and improve mental and physical health, it has shown to improve many risk factors for heart disease. It is the best way to reduce body weight, and in particular the dangerous belly fat that builds up around your organs causing metabolic disease.
19. Use Whey Protein
Protein is the most effective way of weight loss. Protein is easily available in diet alone, but for those who don’t find it enough need a whey protein supplement. Studies have shown that replacing a part of your daily calories intake with whey protein can cause significant weight loss, while also increasing lean muscle mass. Do not trust all sources of whey protein, you must go through the ingredients list carefully, as there may be many varieties that are loaded with added sugar and other unhealthy additives.
20. Focus on Changing Your Lifestyle
Dieting, exercise and all short course to lose weight are temporary and almost always fails in the long term. Focus on changing your lifestyle and weight loss will follow. Make it a primary goal to nourish your body with healthy food and nutrients. Become a healthier, happier, fitter person to achieve your ideal weight.
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