Losing Weight Naturally: Here’s What to Do
These days, multiple fast food options are available at cheap rates and when combined with the modern hectic lifestyles of people, it is no surprise that millions of people suffer from problems related to obesity and weight gain. Moreover, Covid restrictions have hindered many people from going out of their homes for exercise. Many people who put on a significant amount of weight often have trouble losing it due to a variety of reasons, such as poor lifestyle choices, a diet of processed and fast foods, etc. However, with the right mix of exercise and a planned diet filled with fresh vegetables and low-calorie foods, you can naturally lose weight without too much effort. In this article, we’ll take a look at some tips you can follow to learn how to lose weight naturally.
1. Add Protein to Your Diet
There are multiple benefits of consuming a larger portion of protein as part of your diet. Protein is one of the main nutrients responsible for developing your muscles and tissues. As per many studies, the more muscles you have, the higher amount of calories you can burn off. Moreover, protein is also heavy to digest, so your body naturally spends more energy digesting them.
2. Eat Whole Foods
Processed foods contain a lot of empty calories and harmful ingredients like sugar and refined carbohydrates. One of the best ways to lose weight naturally is to add more whole foods like vegetables and fresh fruits to your daily diet. Whole foods are also a rich source of healthy nutrients so they will also improve your overall health and fitness.
3. Stock up on Healthy Foods and Snacks
Many people have a habit of keeping snacks such as ready-to-eat noodles, chocolates and biscuits in their house to eat once in a while when they get hungry. However, all these snacks contain a ton of calories and contribute to weight gain. If you need to keep snacks, you should stock up on healthy options like carrots, fruits, or make some plain salads with vegetables that are available at hand.
4. Limit Your Intake of Added Sugar
Most processed and packaged foods contain a lot of sugar in order to enhance the taste of the product. However, sugar is one of the most calorie-dense foods and is highly detrimental to weight loss if consumed in large quantities. Whenever buying a packaged item, check the amount of sugar it contains and then decide if you should purchase or skip it.
5. Drink Plenty of Water
As per a general recommendation from the U.S. National Academies of Sciences, Engineering, men need to consume about 16 cups of water and women should consume about 12 cups daily. Water is used by our bodies in a variety of ways. More importantly, drinking plenty of water can keep you feeling full for a long time.
6. Try Black Coffee
As per many studies, drinking black coffee with plain water can help boost your metabolism to a great extent. A faster metabolism can help you shed off your extra weight just a little bit faster. Moreover, it is also recommended to have black coffee before working out to get that caffeine energy boost so you can exercise for longer or more intensively.
7. Add Fibre to Your Diet
Increasing the proportion of fibrous foods in your diet can help you improve your digestive process as well as help in weight loss. Fibre is indigestible and passes through your digestive system without being absorbed by the body, so you cannot gain weight by eating more fibre. Moreover, consuming fibre can keep your stomach full for a long time, so you’ll get hungry less frequently.
8. Avoid Liquid Calories
Aerated drinks and milkshakes contain a very large amount of calories in the form of sweeteners and sugar. A large milkshake could contain between 300-500 calories which are about the same amount of calories one could consume in a small meal or breakfast. If you wish to lose weight, avoiding these liquid calories can be extremely helpful.
9. Limit Your Intake of Refined Carbohydrates
As per many studies, consuming too much of refined carbohydrates has been linked to a variety of serious diseases like diabetes, insulin resistance, and can also lead to quick weight gain. Plenty of fast foods and packaged foods contain refined carbohydrates so it is a good idea to avoid them. The reason why refined carbohydrates are considered harmful is that all essential ingredients get stripped down in the process of refining them.
10. Intermittent Fasting
Intermittent fasting is a new type of trend where individuals fast for a portion of the day, around 12-16 hours and eat during a limited window. According to many medical studies, intermittent fasting has helped a large number of people to lose weight. However, this type of diet is not recommended for people suffering from food addiction issues or anorexia. Still, it is best to consult your dietician or doctor before starting any new kind of diet.
11. Green Tea
Just like coffee, many compounds and chemicals found in green tea are known for boosting metabolism and promoting weight loss. You can start by replacing one of your milk tea sessions during the day with green tea and see the benefit of its nutrients while avoiding the calories and sugar that come with consuming milk tea.
12. Counting Calories
One of the best scientifically proven ways to lose weight is by counting the number of calories you are eating. First, use a TDEE calculator to calculate your daily calorie requirement. Now based on your TDEE, you can plan a diet deficit of around 400-600 calories daily to lose weight in a systematic manner.
13. Smaller Plates and Portions
One of the various ways through which some people have successfully lost weight is by reducing their portion sizes. You can start by gradually cutting down your portions over a few weeks so that you don’t feel too hungry. You can also start by using small plates so that your food portions are automatically reduced.
14. Eat Slowly
Take time to indulge in your food. It is essential that you take time to notice when your body signals you that it is full. It usually takes 20 minutes for the stomach to understand the same. Hence, it is advisable to eat slowly so that your stomach has time to register the information that it has become full and transmit it to your brain.
15. Cut Down on Alcohol
Many people may be unaware, but a single glass of wine can contain as many calories as a full chocolate bar. Hence, drinking alcohol can easily contribute to weight gain over time. It is, thus, best to cut down on your alcohol intake if you are on a weight loss journey.
16. Focus on the Long Term
Weight loss is not about counting the number of calories lost or measuring your weight every week. It has long-term health benefits as well. If you are someone coming from a lineage of heart-related diseases or diabetes, the chances are that your weight loss journey will put you at a lower risk of contracting these ailments.
17. Keto or Low Carb Diet
A large number of people around the world have found varying levels of success by following a low-carb diet. Popularly known as ‘Keto diet’, this type of diet promotes eating fats in healthy amounts, a moderate amount of proteins and a very low amount of carbohydrates. Multiple studies have also shown the benefits of a low carb diet for weight loss. Once again, however, you should only start a new diet after consulting your doctor.
18. Do Cardio Exercises
Cardio exercises like walking, running, swimming, treadmills, etc. are effective ways to lose weight and can also make you much fitter and healthier in just a few months. For starters, you can simply walk just a few kilometres near your house and over time, start more intensive exercises like jogging or swimming. These exercises can also help you improve your heart health in the long term.
19. Add Eggs to Your Diet
Eggs are one of the healthiest foods you can find on the planet. They have plenty of proteins and good fats but are low in calories. Adding a couple of eggs to your diet and replacing that high-carb breakfast cereal can go a long way in your weight loss journey. Eggs are also a great source of nutrition and will keep you full for a long time.
20. Use Probiotics
Doctors refer to probiotics as ‘good bacteria’ that exist in our stomach and help improve our digestive process to a great extent. Many doctors also recommend people to take probiotics if they suffer from a slow metabolism as these good bacteria can help kickstart your metabolic rate, helping you lose weight in the process.
21. Get Plenty of Sleep
Multiple studies have shown that lack of sleep over a long period of time is linked to weight gain. You need to get at least 7-8 hours of sleep every day for proper weight loss. More importantly, you need to maintain a strict sleeping schedule as a disruptive sleep schedule can lead to a lot of health complications.
22. Do Muscle Building Exercises
The more volume of muscles you have, the more calories the body burns to maintain these muscles. So naturally, someone with a muscular body and a fit lifestyle will burn more calories than a skinny person with a sedentary lifestyle. Apart from planning a diet, this is one of the best points on how to reduce body weight naturally.
23. Lifestyle Changes
Being fit is not only limited to dieting for a short time to lose weight. If you want to remain fit for the rest of your life, you need to change your lifestyle to incorporate healthier practices such as regular exercise, eating fruits and vegetables, getting plenty of rest, etc. If you do not make lifestyle changes, your weight is likely to come back after you stop dieting.
Use a BMI Calculator to Check Your Ideal Weight
While you follow a strict diet and workout plan for weight loss, you should also be able to measure its impact on your body. That’s when a BMI calculator comes into the picture. The tool helps determine the body mass index or BMI of an individual based on their height and weight. A person with a healthy body weight will have BMI ranging between 18 and 24.9.
Finding a work-life balance can sometimes be challenging and overwhelming, but you should not let it affect your mental and physical health. Therefore, try the natural weight loss tips mentioned above to shed the extra weight that you may have gained. Also, it is wise to consult a nutritionist before charting any new diet plan. However, remaining fit can also help you get lower health insurance premiums as most insurers in India take BMI value as one of the premium-determining factors. So, if you are overweight or obese, your insurance premiums are most likely to be higher compared to other people of your age. Health insurance is an incredibly important tool you can use to keep yourself protected against medical emergencies and hospitalisation expenses. In case you do not have insurance, you should check out the health insurance plans available at Bajaj Markets.