Sometimes it can seem impossible to lose weight naturally compared to other methods, especially when you lose motivation, but that doesn't have to be the case. By considering a few different strategies, you can effectively lose weight without being tempted by fad diets.
There are many ways to lose weight naturally. Still, many diet plans can be difficult to manage and maintain. They can leave you feeling unsatisfied or hungry.
However, low-carb plans, consumption of whole foods, and a healthy lifestyle can be easier to maintain and are effective for weight loss. Here are some methods that aim to promote weight loss, reduce your appetite, and improve your metabolic health at the same time.
Exercising is a great weight-loss tool. Lifting weights, in particular, has many great benefits. Weight lifting will burn lots of calories and prevent your metabolism from slowing down, which is common when losing weight.
Try going to the gym to lift weights at least three times a week and ask a trainer for help if you're new to the routine. Make sure your doctor is also aware of any new exercise plans.
Cardio is an excellent alternative for weight training. Jogging, cycling, running, walking, or swimming is beneficial for weight loss and your health in general.
Eating fewer carbohydrates, sugars, and starches is an easy way to naturally lose weight. This can be accomplished by replacing refined carbs with whole grains.
By following a low-carb diet, your hunger levels go down, which means you'll generally end up eating fewer calories. With a low-carb diet, you'll also end up burning stored fat for energy instead of carbs.
Eating more complex carbs like whole grains and eating fewer calories will help you digest foods more slowly due to consuming more fiber. By eating more fiber, you'll feel full and satisfied.
Although the low-carb diet could be an excellent option for losing weight, scientists are still researching its long-term effects.
Eating the recommended protein amount is beneficial in preserving your health and muscle mass while losing weight. Multiple studies show that eating the proper amount of protein may improve appetite, body weight, and cardiometabolic risk factors.
Although many factors determine how much protein you may need, the average person should get about 0.8 grams of protein per kilogram of weight every day. You can multiply your weight in pounds by 0.36 to find out how much protein you should consume per day.
A diet with sufficient amounts of protein can help reduce cravings and obsessive thoughts about food while reducing the desire to snack late at night. It will also help you feel satisfied and full.
Each meal should contain a protein and fat source, some vegetables, and a small portion of complex carbs such as whole grains to lose weight effectively and healthily.
Even a simple egg breakfast can help satisfy your appetite, provide your body with protein, and reduce calories consumed throughout the day.
Sugary drinks and fruit juice are filled with empty calories, which aren't helpful to your body. Consuming sugary drinks and fruit juice may hinder weight loss as well.
Drinking water before meals will reduce calorie intake and may be effective when trying to lose weight.
Studies show that soluble fibers may support weight loss. Foods that are rich in soluble fiber include peas, beans, oats, apples, oranges, carrots, and barley. If you don't get enough fiber in your diet, ask your doctor about a soluble fiber supplement like psyllium.
Eating quickly can increase weight over time, while eating slowly boosts weight-reducing hormones, making you feel more satisfied.
Poor sleep is one of the most significant risk factors for gaining weight. Getting a good night's sleep is essential for managing your weight.
If you still have a hard time losing weight after trying other strategies, you might want to start tracking your calories to see if that's the issue.
It's important to note that eating too few calories can be harmful and less effective for losing weight. Consult with your doctor for advice on how to reduce your calories by a sustainable and healthy amount.
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- Advances in Nutrition: “Preserving Healthy Muscle during Weight Loss.” The American Journal of Clinical Nutrition: “The Role of Protein in Weight Loss and Maintenance,” “Effects of isolated soluble fiber supplementation on body weight, glycemia, and insulinemia in adults with overweight and obesity: a systematic review and meta-analysis of randomized controlled trials.”
- American Journal of Lifestyle Medicine: “A Whole Food Plant-Based Diet Is Effective for Weight Loss: The Evidence.”
- British Journal of Nutrition: “Presence or absence of carbohydrates and the proportion of fat in a high-protein diet affect appetite suppression but not energy expenditure in normal-weight human subjects fed in energy balance.