The first thing that shatters even the highest levels of motivation is monotony and clearly, you must fight your way through it.
In comparison to what most crash diets and high-intensity workout promoters tell you about weight loss, the truth remains that it is a rough terrain to take.
According to 2014 research, most people who search for tips on how to lose weight naturally will come across misleading information on weight loss.
According to the Centers for Disease Control and Prevention, the safest amount of weight to lose per week is between 1 and 2 pounds. Those who lose much more per week or try fad diets or programs are much more likely to regain weight later.
Just tweak your lifestyle around these points and you will never have to search “how to lose weight” again! Let's get started.
22 Incredibly Simple Ways to Promote Natural and Healthy Weight Loss
1. Keeping healthy snacks at home and in the office
People often opt to eat convenient foods, so it is best to avoid keeping prepackaged snacks and candies on hand. One study found that people who kept unhealthy food at home found it more challenging to maintain or lose weight.
Keeping healthy snacks at home and work can help a person meet their nutritional needs and avoid extra sugar and salt. Good snack choices include:
- Nuts with no added salt or sugar
- Pre chopped vegetables
- low-fat yogurt
- Dried seaweed
2. Cutting out processed foods
Processed foods are high in sodium, fat, calories, and sugar. They often contain fewer nutrients than whole foods.
Many beverages like sodas, sports drinks, and fruit juices, are very rich in added sugars but often low in other nutrients. Eating these beverages adds calories to the diet but does not help a person feel full.
The 2015–2020 Dietary Guidelines for Americans suggest that people limit calories from added sugars to no more than 10 percent of their total daily intake, which is around 12 teaspoons for a 2,000-calorie diet.
Baked foods like cookies, pastries, and many premade desserts, are often very high in added sugars, including fructose.
According to 2015 study found that participants who ingested fructose experienced more hunger and desire for food than those who ingested glucose, another type of sugar.
Many baked foods also contain trans fats. The results of a 2016 study in mice suggest that a diet high in trans fats may increase the risk of obesity.
Ice cream is a high-sugar, high-calorie dessert that offers very little protein and no fiber. It is also easy to exceed the suggested portion size of ice cream, which is usually half a cup.
According to a preliminary research study, processed foods are much more likely than other foods to lead to addictive eating behaviors, which lead to result in people overeating.
When trying to lose weight or maintain a healthy weight, it is essential to choose the right foods and to avoid those that are calorie-dense but low in fiber, protein, and other healthy nutrients.
3. Taking more protein
When started to weight loss, protein is the king of nutrients.
A high diet in protein can help a person lose weight. Your body burns calories when digesting and metabolizing the protein your intake, so a high-protein diet can boost metabolism by up to 80-100 calories per day.
An overview of existing research on high-protein diets concluded that they are a successful strategy for preventing or treating obesity.
Collectively, the data explained that a high protein diet of 25 to 30 grams of protein per meal can help to the improvement of appetite, Body loss, and cardiometabolic risk factors. Some researches show that people eat over 400 fewer calories per day on a high-protein diet.
A person should take more high protein foods such as chicken, eggs. fish, meats, and beans these are all rich in protein and low in fat.
Even something as simple as having a high-protein breakfast (like eggs) can have a powerful effect
4. Limit Your Intake of Added Sugar
Sugar is not always easy to avoid, but reducing processed foods is a positive first step to take. Eating a lot of added sugar relates to some of the world's leading diseases, including heart disease, type 2 diabetes, and cancer
According to the National Cancer Institute, men aged 19 years and older consume an average of over 15 teaspoons of added sugar a day. Women in the same age group consume more than 14 teaspoons of added sugar a day.
Adding Extra sugar that people consume comes from fructose, which the liver breaks down and turns into fat. After the liver turns the sugar into fat, it releases those fat cells into the blood, which can lead to weight gain.
Minimizing your intake of added sugar is a great way to Manage your diet.
5. Drinking black coffee
Coffee may have some positive health effects if a person refrains, adding sugar and fat. The same report highlighted an association between coffee consumption and a lower risk of diabetes and liver disease. Finally, black coffee is very weight loss friendly, since it can make you feel full but contains almost no calories.
6. Staying hydrated
There is truth to the claim that drinking water can help with weight loss. Water is the best fluid when a person drinks throughout the day. It contains no calories and gives a wealth of health benefits.
When a person drinks water throughout the day, the water helps improve their metabolism. Drinking water before taking food can also help reduce the amount that they eat. Drinking 0.5 liters (17 oz) of water may improve the calories you burn by 24–30% for an hour afterward.
Water is especially useful for weight loss when it replaces other beverages that are high in calories and sugar.
Finally, if people replace sugary beverages with water, this will help reduce the total number of calories that they consume throughout the day.
Drinking Cold Water Increases the Number of Calories You Burn
Here’s why cold water can help us lose weight: A small 2003 study examined the effect of drinking 500 ml of cold water on 14 participants. Finally, the researchers showed that drinking 500 ml of water boosts your metabolism ever so slightly – participants burned about 23 calories – due to the increased work the body had to do to warm the water.
That might not sound like much, but over the course of a year, those 23 calories add up.
Let’s say someone who was under-hydrated and drank an extra liter of water per day. (Note: Over-consuming water can be led to water intoxication.)
In one year, that person would burn roughly 17,000 additional calories. That equals to 5 pounds of fat per year.
Another study has shown the dietary habits of 173 overweight women who were trying to lose weight. Many boosted their water intake up to one liter or more during the yearlong study. As for the results: you chose it, the group that drank more water lost about five additional pounds per year, independent of diet and activity.
7. Avoiding refined carbohydrates
Evidence in The American Journal of Clinical Nutrition recommends that refined carbohydrates may be more damaging to the body's metabolism than saturated fats.
To lose your weight and keep it off, a person can eat whole grains instead.
Refined carbs are carbs that have had most of their beneficial fiber, and nutrients removed.
The refining process leaves nothing but easily digested carbs, which can improve the risk of overeating and disease.
Refined or simple carbohydrates include the following foods:
- White rice
- White bread
- White flour
- Many types of cereal
- added sugars
- Many kinds of pasta
Bread, rice, and pasta are all available in whole-grain varieties, which can aid weight loss and help protect the body from disease.
8. Supplement with Glucomannan
Glucomannan is natural and water-soluble dietary fiber comes from the roots of elephant Yam, also known as konjac.
It’s free as a supplement, in drink mixes and added to food products, such as pasta and flour. It’s also the main ingredient in shirataki noodles.
Glucomannan is low in calories, takes up space in the stomach, and slows stomach emptying. It also reduces the absorption of protein and fat and feeds the helpful gut bacteria. Its exceptional ability to absorb water is believed to be what makes it so useful for weight loss. One capsule can turn a whole glass of water into gel.
9. Avoid Liquid Calories
Liquid calories come from beverages like sugary fruit juices, soft drinks, energy drinks, and chocolate milk.
These drinks are bad for your health in many ways and increase the risk of obesity. One study explained that drastic 60% increase in the risk of obesity among children, for each regular serving of a sugar-sweetened beverage.
It's 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.
10. Eating more fruits and vegetables
A diet rich in fruits and vegetables are incredibly healthy and maintain their weight-loss.
In addition to being high in water, fiber, and nutrients, they usually have a very low energy density. It makes it possible to eat large servings without consuming too many calories.
The number of studies has shown that people who eat more fruits and vegetables tend to weigh less.
11. Eat More Slowly
Many people eat their food quickly, and carelessly. His may lead to weight gain and other health issues.
If you eat too fast, you may eat way too many calories before your body even understands that you are full.
Fast eaters are much more likely to become obese, compared to those who eat more slowly.
Chewing more slowly may be used to eat fewer calories and increase the production of hormones that are linked to weight loss.
Many studies have found that people have more weight problems tend to chew their food less than people with healthy weight do one study, researchers asked 45 people to eat pizza until full while chewing at various rates — regular, 1.5 times more than usual, and twice the average rate.
The average calorie intake reduced by 9.5% when people chewed 1.5 times more than normal and nearly 15% when they chewed twice as much as usual.
Another small study noted that calorie consumption decreased, and fullness hormone levels increased when the number of chews per bite risen from 15 to 40.
But there may be a limit to how much chewing you can do and still enjoy a meal. One study showed that chewing each bite for 30 seconds reduced snacking later — but also significantly reduced meal enjoyment.
12. Spice Up Your Meals
Jalapenos and Chili peppers contain a compound called capsaicin, which may improve metabolism and increase the burning of fat. Capsaicin may also reduce appetite and calorie intake.
13. Take Probiotics
Studies have shown that overweight and overweight people tend to have different gut bacteria than normal-weight people, which may influence weight.
Probiotics may help regulate healthy gut bacteria. They may also block the absorption of dietary fat while decreasing appetite and inflammation
14 Eat More Fiber
Fiber is an essential nutrient that’s often overlooked. Put, fiber refers to carbohydrates that cannot be digested by your gut.
Foods that contain water-soluble fiber may be particularly helpful since this type of fiber can help increase the feeling of fullness.
Fiber may slow stomach emptying, make the stomach expand, and promote the release of satiety hormones. Finally, this makes us eat less naturally, without having to think about it.
Furthermore, many types of fiber can feed the beneficial gut bacteria. Healthy gut bacteria have been linked with a reduced risk of obesity.
Fiber supplements are typically made by separating the fiber from plants.
While these separated fibers may have some health benefits, the evidence for weight control is mixed and unconvincing.
A study found that psyllium and guar gum — both soluble, viscous fibers — are weak as weight loss supplements.
One notable exception is glucomannan, a fiber extracted from the konjac important (fiber from plants).
This incredibly viscous dietary fiber causes natural weight loss when used as a supplement (27Trusted Source, 28Trusted Source, 29Trusted Source).
However, supplementing with separate nutrients rarely makes much difference on its own.
For the most vital impact, you should combine fiber supplements with other healthy weight loss strategies.
The other good options glucomannan and other soluble fiber supplements. It’s best to focus your diet on whole plant foods.
15. Replace Some Fat with Coconut Oil
Coconut oil is rich in fat called medium-chain triglycerides, which are metabolized differently than other fats.
Studies show that it can boost your metabolism slightly while support you eat fewer calories.
Coconut oil may be mainly helpful in reducing the harmful belly fat. Note that this does not mean that you should add this fat to your diet but replace some of your other fat sources with coconut oil.
16. Try a Low-Carb Diet
A low-carb diet means that you eat a higher proportion of fat and fewer carbohydrates. This can be called as a low-carb, high-fat diet (LCHF).
Studies showed that there’s no reason to fear natural fats. Fat is your friend (here’s why). On a low-carb diet, you can eat all the fat you need to feel satisfied and, instead, you reduce your intake of sugar and starches. Most people can eat delicious foods until they are happy – and still, lose weight.
Many studies have shown that low-carb diets are beneficial for weight loss. Limiting carbs and having more fat and protein reduces your appetite and helps you eat fewer calories.
This can result in weight loss that is up to three times greater than that from a regular low-fat diet.
17. Get Enough Sleep
Getting enough sleep is mainly essential 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 fat, compared to those who get enough sleep. This occurs higher for children.
18. Add Resistance Exercises
Exercise is excellent for your health. It can lower your risk of many diseases, including heart disease, diabetes, obesity, osteoporosis, and some cancers.
People who work out regularly are thought to have up to a 50% lower risk of dying from many of these illnesses.
Exercise is also incredibly useful for your mental health, and it can help you manage stress and unwind.
Keep this in mind when you consider the effects of exercise. Even if it isn't useful for weight loss, it still has other benefits that are just as important.
If you reduce your calorie intake to lose weight without exercising, you will probably lose muscle as well as fat. It is estimated that when people lose weight, about a portion of the weight they lose is muscle.
When you take fewer calories, your body is forced to find other sources of fuel. Unfortunately, it means burning muscle protein along with your fat stores. Including an exercise plan alongside your diet can decrease the amount of muscle you lose. This is also essential because muscle is more metabolically active than fat. Preventing muscle loss can help counter the drop in metabolic rate that occurs when you lose weight, which makes it harder to lose weight and keep it off.
Additionally, most of the benefits of exercise seem to come from an increase in body composition, overall fitness, and metabolic health, not just weight loss.
Even if you don't lose “weight,” you may yet be losing fat and building muscle instead.
19. Do Some Sort of Cardio
Doing cardio, whether it is running, jogging, cycling, power walking, or hiking, is a great way to burn calories and increase both mental and physical health. Cardio has been shown to increase many risk factors for heart disease. It can also help lose your body weight.
Cardio seems to be especially useful at reducing the severe belly fat that builds up around your organs and causes metabolic disease
20. Use Whey Protein
Most people get enough protein from diet alone. However, for those who don't, taking a whey protein supplement is a great way to boost protein intake.
One study shows that replacing part of your calories with whey protein can cause vital for weight loss, while also increasing lean muscle mass. Just make sure to see the ingredients list, because some varieties along with added sugar and other unhealthy additives.
21. Practice Mindful Eating
Mindful eating is a method used to improve 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 ideas.
Mindful eating has been shown to have important in weight, eating behavior, and stress in obese individuals. It is beneficial against binge eating and emotional eating. By making conscious food choices, increasing your awareness, and monitoring to your body, weight loss should follow naturally and easily.
Losing weight is often billed as mostly a matter of the will power. If you can muster the self-discipline to eat less and skip your cravings, you will lose weight. “But traditional diets don’t give people tools for coping with needs or controlling moods that lead them to have when they’re not hungry,” says Daubenmier. That’s where mindful eating comes in. Instead of trying to subvert cravings, you’re inspired to explore them and accept them for what they are.
Mindful eating boils down to just paying more care—to your hunger, your cravings, your food, and how your body feels before, during, and after you eat. When you sit down to your next meal, try including some of these simple techniques.
Assess your hunger
Tuning in to your physical hunger is one of the primary solutions to mindful eating. Before you start eating, ask yourself how hungry you are on a scale of 1 to 10. After several bites, ask yourself again. As the meal progresses, switch to assessing how full you are on a range of 1 to 10.
Anything that distracts you from concentrating on your food—such as the television, checking social media, reading, or even a lively discussion—can lead to mindlessly overeating.
Savor the first few bites: If, even in a mindful state, you decide you do want to eat whatever it is your craving, go ahead. “But eat it with heightened awareness, savoring and appreciating each bite,” says Dunn. “Research has shown that much of the enjoyment of a favorite food is in those first few bites.” If you take the time to focus on the sensory experience of those first bites, you may find that your craving is satisfied without overindulging.
22. Focus on Changing Your Lifestyle
Dieting is one of those things that always fails in the long term — people who “diet” tend to gain more weight over time.
Instead of focusing only on losing weight, make it the primary goal to support your body with healthy food and nutrients.
Put your fork down between bites
Eating more slowly, it helps to cut back on calories. When you take your time instead of inhaling your food, your body can disclose the feeling of fullness, which can take up to 20 minutes to hit your brain and to eat slowly might even make your food taste better.
Guzzle water 24/7
Even though your body is usually a pretty brilliant machine, it can be prone to slip-ups. “Sometimes what you think is a hunger pang is caused by thirst,” says Zeitlin. That “hunger” can cause you to snack when all your body needs some hydration.
Carve out time to prepare your lunch
Not only will making your lunch help you save money, but it'll also ensure you know particularly what you're putting into your body and that you're getting the right nutrients. “You're also less likely to skip lunch on busy days when you can just walk to the fridge rather than having to go out and buy food,” says Mashru. Although it seems like skipping those calories could help boost weight loss, depriving your body of regular meals makes you more likely to overdo it later.
People looking to lose weight safely and quickly should focus on making permanent lifestyle changes rather than adopting temporary measures.
People need to focus on making changes that they can maintain. In some cases, a person may prefer to implement changes slowly or try introducing one at a time.
Anyone who finds it challenging to lose weight may benefit from consulting to a doctor or dietitian to find a plan that works for them.
Kalaivani is a content writer in Pulse Pharmacy. Kalaivani is exclusive in guest blogging, blog publishing, and social media campaigns. She believes in the fact that being healthy and fit isn't a trend, it's all about lifestyle. She specializes in topics like health benefits, medical issues as well as medical news. An enthusiast who prompt the readers to have a healthy lifestyle.