Ton of bad weight loss information is available around you. Most of them are very much questionable. Most of the recommendation is not properly science backed. Nevertheless, there are numerous natural methods which can actually help to lose weight naturally. You can go with it.
Add Protein to Your Diet
The most and best natural effort is to take more protein. Protein is considered the ruler of all nutrients. This is really good to know that your body burn calories while digesting and metabolizing the protein that you already intake at your body. So, a high protein diet requires more calories to burn it. A high protein diet can enhancement metabolism by up to 80–100 calories each day.
A high protein diet can reduce your appetite as it requires more calories to burn. There are several studies shown that most of the people who love to eat different beef stuff intake more than 400 calories each day. Is it possible? Yes, this very much possible. Do you know that a single beef steak [164g] contains 407 calories. So, of if take 2 or 3 of them then what happen? You are eating 2 to 3 times of it. Here are some high protein stuff-
[]Beef Ribs-1pc[225g]-536 Calories
[]Chicken-1/2[334g]- 731 Calories
[]Chicken Fat– 1 cup (205 g)- 1841 Calories
[]Duck– 1/2 duck (634 g)- 2137 Calories
[]Pork Roast– 1 roast (830 g)- 2108 Calories
[]Pork Steaks– 1 steak (264 g)- 517 Calories
[]Pork– 1 chop (185 g)- 363 Calories
Taking a high protein diet fell you fuller and subsequently reduce your appetite more effectively. If any individual take high protein diet regularly less than 400 calories even a high protein breakfast [Like a simple egg, 13g protein, 155 calories] have strong effect. So you need to consume protein according to your body’s needs.
If you feel that you cannot stop consuming protein then you can go for the second option. Start bodybuilding; Then the extra protein will aid in your muscle building while you need to take in Creatine to boost your muscle building.
Creatine is an amino acid; You can definitely use it as it is scientifically recognized so you can be sure that it will benefit you. All the famous bodybuilders in the world use Creatine to increase their lean muscle.
Eat Single-Ingredient Foods
One of the best methods is to intake single ingredient foods which will make you healthier. If you do the same you are going to eliminated unnecessary added sugar, added fat and excessive process food. Most of the whole foods are natural source so they are very much filling for you maintain a healthy calorie limits.
Eating whole foods also provides various type of nutrients which is very much essential for body to function it properly. Eating whole foods create Weight loss as natural side effect.
Avoid Processed Foods
Processed foods are frequently added fats, sugars, and extra calories. It generally made such a way that you can take it as much as you can. They typically create to produce artificial addictive effect than unprocessed foods so that you can consume it day after day and feel it more delicious.
Healthy Foods and Snacks
People are generally kept food at home as per their food habit which also effect their weight. Buy always unhealthy foods you create the health hazard to you and your family member and vice-versa.
There are also many healthy and natural snacks that are easy to prepare and take with you on the go. These include Nuts, Carrots, Yogurt, Eggs, Mango, Broccoli, Beets, Spinach, Kale, Peanut butter, Almonds, Berries, Winter Squash, Beans, Lentils, Flaxseed, Salmon, Cheese, Oatmeal, Avocado etc.
Limit Added Sugar Intake
Do you know? You are eating almost 15 teaspoons of added sugar each day. Probably you are saying that I am not of them. No, you are one of them. A recent study has proved that a healthy Americans are taking almost 15 teaspoons of added sugar each day without even realizing it. Most of the amount is usually hidden on various process foods.
Taking a lot of sugar, you’re going to linked with the word famous various type of diseases such as Cancer [Died 6.235 million,2020], Overweight and obesity [Died 2.8 million, 2020], cardiovascular disease [Died 6.97 million,2020], Diabetes [Died 1.5 million,2020], Liver Disease [Died 2 million,2020].
Processed foods manufacturer are very smart, they mentioned sugar in different type of name so you can’t figure out it easily. It is much more difficult to figure out. So, it is the best way to eat processed food in limited quantity from trusted manufacturer.
A science-backed supplement that supports healthy blood sugar levels & weight loss for men and women shall be use to maintain the same.
Drink Water
Drink water, this the best way to lose weight first. How it works? Drinking water can really lose your weight. Try to drink at least 1 Liter [34 oz] increase the calory burn up to 48 to 60% for every two hours.
Make a routine practice to Drink Water before your meal which will lead to reduce calorie intake, additionally it replaces various type of beverages having significant amount of added sugar and unnecessary extra calories.
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Avoid Liquid Calories
Sugary soft drinks, fruit juices, chocolate milk and energy drinks etc. are come from beverages is the rich source of Liquid calories. It’s considered the bad for the health as its increase the risk of obesity. If you serve sugar-sweetened beverage regularly to your children then your children are going fall in the trap of obesity more than 60%.
Frequently drinking sugar-sweetened beverages is associated with different health hazard like-
[]Weight gain
[]Obesity
[]Type 2 diabetes
[]Heart disease
[]Kidney diseases
[]Non-alcoholic liver disease
[]Tooth decay and cavities
[]Arthritis
Increase Intake of Refined Carbs
When partial nutrients and fiber are removed from carb than it called refined carb. It increases the process of digesting. It is the best choice for the individual who are suffering from digestive problem. One thing to be our mind that you have taken limited amount refined carb. The main source of refined carbs are White rice, Sodas, Pastries, White flour, White bread, Snacks, Sweets, Pasta, Breakfast cereals etc. There are numerous benefits for Refined Carb such as-
[]Best Nutrient for Athletes
[]Energy for the Body
[]Uplifts Mood
[]Helps to Sleep Better
[]Improves the Digestive System
[]Prevents Blood Clots
[]Helps to Prevent Diseases
[]Enjoy Healthier Skin
[]Provides Fiber to the Body
[]Helps to Keep Memory Sharp
[]Reduced the Risk of cancer
[]Useful to Control Weight
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Intermittent Fasting
One of the best weight lose method is Intermittent fasting which is an eating pattern that cycles between periods of fasting and eating in different ways including 20:4 diet, 18:6 diet, 16:8 diet etc. and eat-stop-eat method. Main goal is almost same for the all mentioned method. These methods encourage to eat fewer calories without restrict any calories during eating period. This method provides weight loss as well as other health related benefit such as-
[]Boosts working memory
[]Decrease diabetes and obesity
[]Improved blood pressure and resting heart rates
[]Increase physical performance
[]Lose weight fast
[]Reduced tissue damage
Fruits and Vegetables
Fruits & Vegetables are awfully healthy, weight-loss-friendly foods. They usually have very low energy density & high in water, nutrients and fiber. So, it is very much possible to consume large servings without consuming many calories.
Various type of trusted studies has shown that people who take various type of fruits and vegetable they able to loose weight fast. There are some health benefits of Fruits & vegetables-
[]Aids digestion
[]Boosts memory
[]Clear sinuses
[]Battles against diabetes
[]Control Blood pressure
[]Ends insomnia
[]Prompt weight loss
[]Shields against Alzheimer’s
[]Helps stop stroke
[]Soothes Sore Throat
[]Lower cholesterol
[]Prevents constipation
[]Stabilize blood sugar
[]Protects Your heart
[]Saves eyesight
[]Combats with cancer
[]Strengthen your bone
Count Calories
Every step is important when you are trying to lose your weight. There are numerous ways to do that including count calories of your daily food. Take every single picture what you eat. You can use app or spreadsheet to count your everyday calorie intake or you can write a personal diary to note down your every step if you are serious about your weight loss plan.
Use Smaller Plates
When you use a smaller plate that helps you to eat less due to it change your portion size or directly impact on quantity of the food. Generally, you can’t take large amount of food in a small platter. This is actually work as the part of your diet plan.
In one experiment, conducted by Koert van Ittersum from the Georgia Institute of Technology and Brian Wansink from Cornell University it was discovered that a shift from 12-inch plates to 10-inch plates resulted in a 22% lessening in calories.
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Try Low-Carb Diet
Low-carb diets are very effective for weight loss due to it has proven by many trusted studies. Eating more fat and protein and limiting carbs reduces your appetite remarkably and assist you eat fewer calories. Research suggest that Low carb diet is more than 3 times better than low fat diet.
[]Benefit of Low Carb Diet
[]Reduce Your Appetite
[]Weight Loss at First
[]Reduce abdominal fat
[]Decrees risk of heart disease (Reduce blood triglycerides)
[]Reduce bad cholesterol
[]Reduced Blood Sugar and Insulin Levels
[]Lower Blood Pressure
[]Protects your brain
Eat More Slowly
Always try to eat slowly due to if you eat too fast you are going to eat more calories than usual. Your body can’t realize that you are full. Too fast eating effect on your food digestion. Essential enzyme is not properly incorporated with your food for fast eating. Faster eaters are more likely to develop obesity due to they consume much calorie at a time. Chewing more slowly can reduce your calorie consumption.
[]Shortcomings of Fast Eating
[]Raise your blood pressure
[]Affect individual mood
[]Choking Hazard
[]Develop Diabetes
[]Lead to weight gain
[]Increase Cholesterol level
[]Leave you bloated
[]Increase Digestive problems
[]Metabolic Syndrome
[]Raise Gastritis Problem
[]Increase the risk of Obesity
[]Drain your energy
Add Eggs to Your Diet
Eggs can be added to your weight loss plan. Egg very much cheap but its are enriched with protein, different type nutrients. Egg considered the high protein [4 eggs contain 100g of protein] food reduce appetite and increase fullness. Add eggs to your breakfast, it will increase almost 67% more weight loss at a period of 8 weeks. Eggs can help to eat less calories all the day. There is numerous health benefit to add eggs at your regular diet plan.
Regular Egg eating benefits
[]Boosts brain power
[]Clear acne
[]Encourage hair growth
[]Protect eye sight
[]Healthy pregnancy
[]Improves mood
[]Lower the risk of cancer
[]Provide best quality protein
[]Muscle building
[]Protects bones
Spice Up Your Meals
Best source of capsaicin is Chili peppers and jalapenos which boost metabolism and also increase the burning of fat. Capsaicin may also decrease appetite & calorie intake. Besides these there are numerous benefits of Capsaicin-
[]Improve longevity
[]Provides joint pain relief
[]Alleviates migraines
[]Improve ocular health
[]Decrease risks of type 2 diabetes
[]Fights against inflammation
[]Improve cognitive functions
[]Keeps your hair and skin healthy
[]Promotes red blood cell growth
[]Reduce risks of cancer
[]Supports cardiovascular health
[]Improves digestive health and metabolism
[]Fights fungal infections, colds, and the flu
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Eat More Fiber
A Fiber Rich Food may be the proper option for weight loss effectively. Especially water-soluble fiber containing is the best option to serve this purpose due to it increase the feeling of fullness. Fiber delay stomach emptying time. Many types of bacteria can feed the gut friendly bacteria which has effective link to reduce risk of obesity.
Benefits of Fiber
[]Aids in digestion and elimination
[]Protects from gastrointestinal illness
[]Boost immune system function
[]Help to control blood sugar & diabetes
[]Reduce risk of kidney stones
[]Help to prevent heart diseases
[]Lower cholesterol level
[]Protects skin health
[]Relieves from constipation
[]Protects from breast & colon cancer
[]Makes feel full, help in weight loss
[]Prevent diseases of digestive tract
[]Achieve healthy body weight
[]Reduce risk like cancer and heart diseases
[]Protects from risk of paralysis
Brush Your Teeth After Meals
American Dental Association suggests to be safe, if you feel like you need to brush your teeth after eating or drinking something, wait at almost 60 minutes. This gives your saliva a chance to naturally wash away food particles, so your mouth returns to its proper pH level then brush up your teeth.
A regular brush after eating may help to limit the desire to grab an unnecessary snack. By brushing your teeth, you may get rid of several types of teeth problem. Plus, it can make food taste bad. Use a good quality paste or mouthwash after eating which will create less temptation to grab your favorite snacks. You may use Oral Probiotics for Health of Your Teeth & Gums; also help to remove bad breath of your mouth.
Combat your food addiction
You can’t resist yourself to eat certain types of foods due to its already changes your brain chemistry and you are going to take it at any cost is called food addiction. This is the major cause of overeating for a significant percentage of people. Almost 20% of people are addicted to special type of food, especially in sugary foods which highly processed junk foods.
Problem Associates with Junk Foods
[]Acne
[]High Cholesterol
[]Learning and memory problems
[]Blood sugar
[]Dental distress
[]Extra Calorie’s
[]Headache
[]Bloating & puffiness
[]Hear diseases or Stroke
[]Insulin Resistance
[]Depression
[]Loss of appetite and digestion
[]Mental impact leading to depression
[]Obesity
[]Shortness of breath
[]Inadequate growth and development
[]High Blood pressure
[]Weight Gain
Do Some Sort of Cardio
There are different ways of doing cardio-whether it is running, cycling, jogging, Power walking, hiking etc. is a great way to burn calories and expand both mental & physical health. Cardio particularly reduces belly fat which builds up around different organ and cause various type of metabolic diseases. It helps to reduce body weight and also reduce risk factor of heart disease.
Benefits of Different Cardio
[]Aids sleep
[]Safe for most people, including kids
[]Decreases risk of falls
[]Boost your mood
[]Helps regulate blood sugar
[]Improves brain power
[]Increase your stamina, fitness and strength
[]Keep your arteries clear
[]Reduces asthma symptoms
[]Lowers blood pressure
[]Manage chronic conditions
[]Regulates weight
[]Strengthen your heart
[]Improves cardiovascular health
[]Reduce your health risks
[]Strengthens immune system
[]Decreases chronic pain
[]Stay active and independent as you age
[]Keep excess pounds at bay
Add Resistance Exercises
During dieting, you may loss your muscle. If you lose your muscle then your body will burn less calorie than usual and you will regain weight again. To face this problem, lift weight regularly then it will prevent loss your muscle mass. If you do the same then you will feel better than before.
[]Benefits of Lifting Weight
[]Better Flexibility & Mobility
[]Elevated Body Image
[]Increased Energy Levels
[]Longer Lifespan
[]Improved Mood
[]Burn calories efficiently
[]Lower Abdominal Fat
[]Improved Bone Health
[]Better Cardiovascular Health
[]Enhanced Brain Health
Use Whey Protein
Taking all protein from diet is a very good practice. You can do it but who don’t do that there is good news for them, they can take Whey protein supplement is an effective way to intake protein from it. Various trusted studies have shown that replacing part of your calorie intake with whey protein may significantly loss weight fist as well as increase muscle mass.
[]Benefits of Whey Protein
[]Promotes muscle growth
[]Help to reduce hunger
[]Lower blood pressure
[]Treat type 2 diabetes
[]Reduce inflammation
[]Help to lose weight
[]Enhance antioxidant defenses
[]Beneficial effects on blood fats
[]Beneficial for Inflammatory bowel disease
Practice Mindful Eating
This is actually the method to increase awareness about eating and prevent binge eating and emotional eating. It develops awareness to choose your food carefully. It has significant effect on weight loss due choice of wrong food increase your calorie predominately.
As practice makes a man perfect so select your food carefully specially in hard hunger time. Recent studies suggest that a slower more caring way of eating can help people with weight problem and it also facilitate people to stay away from sugary and highly processed foods.
[]Benefits of Mindful Eating
[]Weight loss
[]Stress reduction
[]Increased satisfaction with food
[]Better digestion
[]Reduced overeating and binge eating
[]Healthier food choices
[]Increased awareness of hunger and fullness
Focus On Changing Your Lifestyle
Your weight loss plan may be failed in long term due to Weight gain if your leave your practice after a certain period of time. When you are in defined goal then you continue your weight a certain healthy level. Don’t start again to eat as much as you can. You need to control yourself if you lead your life at a healthy path. Take those type of food which is recommended. If require you can consult with an expert.
[]Benefits of Healthy Lifestyle
[]Improve your physical health
[]Strengthens muscle
[]Get more energy naturally
[]Boost your mood
[]Improve brain function
[]Strengthen your lungs
[]Weight control
[]Improve your mental health
[]Healthy heart
[]Prevent diseases and health issues