Quick weight loss tips and diets are all over the internet, some of them might actually work. But what’s the point in losing weight only to regain it faster?
There are many fad diets these days that claim 100% weight loss in very little time. But the healthiest and the beneficial way is to lose weight slowly.
Experts even say that you don’t even need any special diet to attain your desired weight. Only some lifestyle amendments would work! 2-3 pounds of weight loss in a week is healthy and can be done by some simple and painless strategies.
People are overwhelmed and confused by all the nutrition noise on the internet and many do not actually know how to lose weight naturally.
With all the misinformation about weight loss drugs, herbal treatments, and extreme calorie-restrictive diets it has become difficult to know which option is safe and medically recommended.
In this article, we will discuss some natural and healthy ways that can help you with weight loss and weight maintenance.
1. Never Skip Breakfast:
People often think that skipping breakfast would help them to lose weight. But that’s not true, when you skip breakfast, you deprive the body of energy needed to start up and you end up eating double in the next meal.
One study suggests that skipping breakfast does not lead to any significant weight loss and also might cause increased LDL cholesterol. [Ref]
Have you ever felt frustrated because you have tried eating all the RIGHT foods but still your pounds aren’t melting? You might have cut your carbs, ditched fat and junk but still no weight loss.
This might be due to portion distortions. You might be having all the right foods but not in the right amounts. People often confuse portion size with serving size, serving size is the amount of food served to you at a meal. That doesn’t mean you need to eat all of the food offered in one serving.
If you try nothing else and only reduce your portions by 10% to 20%, you’ll lose weight. Try measuring cups and portion plates to have an appropriate amount of food.
3. Eat Plenty of Fruits and Vegetables:
Fruits and vegetables are low in calories and have abundant amounts of fiber and antioxidants. Fiber helps you maintain a feeling of fullness, so you can easily skip on fatty snacks.
In one study, 80 overweight adults at a primary health care center in Brazil were studied. They were given diets high in fruit and vegetables for a period of 6 months. The study suggests that consumption of fruits and vegetables led to significant weight loss in overweight adults. [Ref]
Skipping meals to weight is harmful and can leave you starved. If a busy day prevents you from sitting down for a meal, keep a piece of fruit and a jar of nuts in your car or purse, and some snacks in your desk drawer – simply anything to keep you from being hungry!
Long intervals of time without food slow down our metabolism and set us up for a later binge eating. Make it a goal to eat three proper meals and two snacks every day, and don’t go more than three to four hours without eating.
One study suggests that skipping dinner particularly plays a role in significant weight gain.[Ref]
Coffee and green tea contain antioxidants that help in boosting the body’s metabolism of fats and carbohydrates. Adding sugar to coffee or green tea might add extra calories and also reduce the benefits of these drinks.
Water is the most beneficial fluid. It has no calories and a long list of health benefits. It aids in the increase of a person’s metabolism when consumed throughout the day. Drinking water before a meal can also help them consume less food but do not drink water just after having a meal
Drinking water instead of sugary beverages can help people cut down on the total calories they eat during the day.
Chewing or eating slowly can help a person consume fewer calories in a single sitting. The reason for this is that the brain can take a while to recognize that the stomach is full.
According to one study, eating hastily is linked to obesity. While the study was unable to offer strategies to encourage people to eat more slowly, the findings clearly show that eating meals at a slower pace can help people consume fewer calories. [Ref]
Slowing down while eating can be achieved by chewing food properly and eating at a table with others.
Probiotics are live microorganisms such as bacteria and yeasts that have a beneficial effect on your digestive system. They can aid in weight loss by increasing the population of beneficial bacteria in the gut.
According to studies, Overweight and obese persons have different gut bacteria than normal-weight people.
They may help reduce hunger and inflammation by blocking the absorption of dietary fat. Lactobacillus gasseri, has the most promising weight-loss effects.
There are many exercises for weight loss, but here we are only discussing the natural ways to lose weight so, walking is the best option!
It is healthy at any time of day, but an evening walk may be especially beneficial because many people’s metabolism slows down as the day progresses. 30-40 minutes of walking before dinner raise your metabolic rate, which can stay elevated for another two or three hours after you stop moving.
I am Dr. Ahmed (MBBS; FCPS Medicine), an Internist and a practicing physician. I am in the medical field for over fifteen years working in one of the busiest hospitals and writing medical posts for over 5 years.
Dr. Ahmed
