Fit Life: 8 Useful Tips on How to Lose Weight Naturally
While there are numerous meal replacement plans and supplements that promise rapid weight loss, plenty of them lack any scientific evidence. On the other hand, there are few strategies backed by science that help to lose a significant amount of weight if applied correctly.
According to science, losing weight naturally is healthy and safe for your body. It involves tweaking your lifestyle, making adjustments to your diet and spending time in physical activities. A combination of all these factors can help you to lose weight naturally, where you can also stay healthy and fit for a long period of time.
In this article, I have considered eight ways to lose weight naturally.
Track Your Diet and Exercise
If someone is serious about losing weight, they should keep a close look at what they eat or drink throughout the day – from the first meal of the day to the last. A good way to do that is to log every item they consume, either in a mobile application or in a journal.
There are plenty of health and fitness and applications available that can help you to track your physical activity and weight loss progress. These apps help you to stay on track of your weight loss goals while on-the-go, also, they are effective in helping you maintain it.
Consistent tracking of your physical activity is quite beneficial for your weight loss regime. Therefore, if you are interested to lose weight you should frequently monitor your food intake and exercising plan.
Drink Plenty of Water
There are many studies that supports drinking water is beneficial for weight loss. Drinking more water helps you burn calories meanwhile aid digestion and muscle function.
According to research drinking, 0.5 litres of water increases the number of calories burned for an hour or so. It is mainly because the body energy expands by heating the water for digestion. In addition to that, water helps to remove waste from the body. It assists kidneys to filter toxins and waste while the organ retains essential nutrients and electrolytes.
Most importantly, drinking more water helps to cut down calorie intake, since it helps avoid drinking artificially sweetened juices, sodas or sweetened tea and coffee. All of that helps to lose weight and get in good shape naturally.
Mindful eating is a practice where people pay attention to what they are consuming. It helps people to enjoy what they are eating, further maintain a healthy weight.
A number of times people are so busy in their working schedule that they tend to eat quickly without even chewing food properly. They eat while working at their desks, watching TV and even driving down to different places.
People can practice mindful eating by sitting down to eat, chewing slowly, considered the right food choices, and avoid distractions while eating at all times.
Cut on Sugar Intake and Carbohydrates
A prime reason for obesity in people is consuming a lot of artificial sugars in beverages and sweetened food. Additionally, carbohydrates and heavily processed foods that people eat regularly also add to their weight. Such foods include white rice, bread, pasta, cereal, starchy vegetables, sweetened yoghurt etc. Though these foods digest quickly they also convert to glucose rapidly.
To lose weight nutritionist suggests that people should swap processed and sugary foods to more healthy options. For instead, replacing high-sugar and oily snacks with fruits, nuts and seeds, and high-sugar sodas with herb teas and natural drinks.
Spend More Time in Physical Activities
One of the best ways to lose weight is involving more in physical activities. Even it’s for half an hour, spending time doing things which involve physical exertion can help you lose a lot of weight.
Doing cardio exercises is best as it doesn’t require any machinery, as well as they can be performed at any place. Some common type of cardio exercises includes bicycling, running, walking, swimming and jump roping. Research suggests that doing cardio exercises can help in strengthening and toning of muscles.
Take out time to get involved in physical activities like cardio exercises as it’s all beneficial to shed a few pounds every month.
Take a Good Night’s Sleep
According to different studies, it’s been found that people who take less than 5-6 hours of sleep every night are likely to have an increased weight. It is mainly because insufficient or poor quality sleep slows down the process in which the body converts calories into energy. This results in the body storing the extra energy as fat, which ultimately increases the production of cortisol and insulin that aid to fat storage.
It is primarily why health experts suggest obese people sleep at least 7-8 hours each night. Not only it helps to make the brain function properly but also let your organ operate at optimum levels to avoid weight gain.
Incorporate Fiber in Your Diet
Foods that contain dietary fibre offer a lot of benefits to your weight loss regime. Cutting down sugary and starchy food and replacing them with plenty of fibre in your diet helps to increase the feeling of fullness.
There are many fibre-rich foods which include:
- Bananas, oranges, strawberries, mangoes
- Whole-grain breakfast cereals, whole-grain bread, oats, barley
- Nuts, beans, pulses and seeds
Manage Your Stress Levels
For many people, stress usually has a direct impact on their weight. And out of these people may experience weight gain by increased levels of stress. When people are continually experiencing stress, the cortisol levels go down which increases their appetite and they are likely to eat more and gain weight.
Managing stress in life is necessary by all means to control weight. Researchers have found that implementing an 8-week stress management program can help to significantly reduce body mass index. They have also indicated that the best methods of managing stress include yoga, meditation, breathing and relaxation techniques, as well as spending time outdoors.
Kirsten Pike is a health and lifestyle blogger who is currently associated with the leading essay writing service UK. She likes to teach her online audience how to stay fit and healthy in their everyday schedule. When she gets holidays from work, she likes to travel and experience different cultures and lifestyles.