Many people are unaware of how to lose weight naturally and safely. It doesn’t help that many websites and commercials, particularly those belonging to corporations that offer diet medications or other weight-loss items, promote weight-loss disinformation.
According to a recent study
Most people who look for ideas on how to lose weight will come across erroneous or misleading weight loss information.
Fad diets and fitness routines can be harmful because they hinder people from reaching their nutritional demands.
Per the Centers for Disease Control and PreventionTrusted Source, the safest rate of losing weight is between 1 and 2 pounds per week. Those who lose a lot more weight per week or follow fad diets or programs are significantly more likely to gain it again.
Numerous research-backed ways are available to assist a person in safely achieving a healthy weight. Among these methods are:
1. Keeping healthy snacks at home and work
People prefer to eat meals that are convenient. Therefore it is advisable to avoid stocking up on prepackaged snacks and candy.
According to Trusted Source, persons who kept unhealthy foods at home found it more challenging to maintain or reduce weight.
Keeping healthy snacks will assist a person in meeting their nutritional needs while avoiding unnecessary sugar and salt. Snacks to consider include:
- Fruits with no added salt or sugar
- pre-cut vegetables
- Yogurts with minimal fat
- seaweed dried
2. Eliminating processed foods
Processed foods have a high sodium, fat, calorie, and sugar content. They frequently have fewer nutrients than whole foods.
According to preliminary studies, processed foods are far more likely than other foods to contribute to addictive eating behaviors, which often lead to overeating.
3. Consuming more protein
A high-protein diet can aid in weight loss. An overview of current research by Trusted Source determined that high-protein diets are an effective technique for preventing or treating obesity.
Data revealed that higher-protein diets, including 25-30 grams of protein per meal, will give you improvement in improved appetite, body weight management, cardiometabolic risk factors, or all of these health outcomes.
Increase consumption of eggs, chicken, fish, lean meats, and beans. All of these are high in protein and low in fat. Lean proteins include the following:
- Legumes
- Peas
- Lentils
- Tofu
- White poultry
- Low-fat Cottage Cheese
4. Abstinence from added sugar
Sugar is hard to avoid, but avoiding processed foods is a good first step.
According to the National Cancer InstituteTrusted Source, men aged 19 and up consume more than 19 teaspoons of added sugar each day. Women of the same age consume almost 14 teaspoons of added sugar per day.
Fructose, which the liver breaks down and converts to fat, accounts for a large portion of the sugar that humans consume. When the liver converts sugar into fat, it releases fat cells into the bloodstream, which can lead to weight gain.
5. Consuming black coffee
Black coffee may have some health benefits. Coffee boosts the body’s metabolism of carbs and fats, according to some studies.
The same study found a link between coffee drinking and a lower risk of diabetes and liver disease.
6. Maintaining hydration
Water is the best fluid to consume throughout the day. It has no calories and a plethora of health benefits.
Water helps improve metabolism when a person drinks it throughout the day. Consuming water before a meal can also help them eat less food.
Finally, replacing sugary beverages with water would help people minimize the total number of calories they eat during the day.
7. Limiting the number of calories in beverages
Sodas, fruit juices, and sports and energy drinks frequently contain excess sugar, which can not only make you gain weight, it will interfere with your weight loss.
Alcohol and specialty coffees, such as lattes, which contain milk and sugar, are also rich in calories.
People can consider substituting at least one of these beverages with water, sparkling water with lemon, or herbal tea on a daily basis.
8. Stay away from refined carbs
According to a reliable source, refined carbs may be more harmful to the body’s metabolism than saturated fats.
The liver will produce and release fat into the bloodstream in reaction to the influx of sugar from refined carbohydrates.
Whole grains can help a person lose weight and keep it off.
The following foods are examples of refined or simple carbohydrates:
- white bread with white rice
- sugars added to white flour candies and wide varieties of cereal
- a variety of pasta
Whole-grain rice, bread, and pasta are all available, which can help with weight loss and disease prevention.
9. Intermittent fasting
Fasting for a short length of time can help in weight loss. According to a 2015 study by a trusted Source, intermittent fasting or alternate day fasting can aid in weight loss and maintenance.
Not everyone, however, should fast. Fasting can be risky for children, adolescents, pregnant women, the elderly, and those with underlying health concerns.
10. Keeping a meal record and counting calories
Keeping calorie counting can be a useful tool for preventing overeating. A person can keep track of how many calories they consume by counting them. This insight can assist them in reducing needless calories and making healthier food choices.
A food journal can help a person think about what they eat and how much they eat on a daily basis. Kids can also guarantee that they are eating enough of each healthy food group, such as veggies and proteins, by doing so.
11. Brushing teeth before or after meals or earlier in the evening
Brushing the teeth, in addition to improving oral health, can also lessen the need to snack between meals.
A person who frequently nibbles at night may feel less motivated to eat unneeded snacks if they wash their teeth earlier in the evening.
12. Increased consumption of fruits and vegetables
A diet high in fruits and vegetables can help a person lose weight and keep it off.
This argument is supported by Trusted Source, which claims that encouraging people to eat more fruits and vegetables is unlikely to result in weight gain, even if they are not advised to eat less of other foods.
13. Reducing carbohydrate consumption
Diets low in simple carbs can help people lose weight by lowering the amount of excess sugar they consume.
Healthy low-carbohydrate diets emphasize complete carbs, healthy fats, fiber, and lean proteins. Instead of restricting all carbohydrates for a short amount of time, this should be a long-term dietary change.
According to research by trusted Sources, restricting refined carbs benefits a person by lowering bad cholesterol levels in the body and improving metabolic risk factors.
14. Consume more fiber
Fiber has various possible benefits for people who want to lose weight. According to Nutrition ReviewsTrusted Source, increasing fiber consumption might help a person feel filled faster.
Furthermore, fiber promotes digestion and balances the bacteria in the gut, which benefits weight loss.
15. Increased cardiovascular and resistance exercise on a regular basis
A lot of us people do not exercise on a regular basis and may work sedentary jobs. A regular exercise routine should incorporate both cardiovascular (cardio) exercise, such as jogging or walking, and resistance training.
Cardiovascular exercise helps the body burn calories quickly, whereas resistance training helps the body create lean muscle mass. Muscle mass can assist people in burning more calories while at rest.
Furthermore, research has revealed that persons who engage in high-intensity interval training (HIIT) can lose more weight and see larger changes in their cardiovascular health than people who use other popular weight loss approaches.
16. Whey protein consumption
Whey protein users may improve lean muscle mass while decreasing body fat, which can aid in weight loss.
According to 2014 Trusted Source research, whey protein, when combined with exercise or a weight loss plan, can help lose body weight and body fat.
17. Slow eating
Eating slowly can assist a person in reducing the total number of calories consumed in one sitting. This is because it can take the brain some time to recognize that the stomach is full.
According to a reliable source, eating hastily is associated with obesity. While the study was unable to offer strategies to assist people in eating more slowly, the findings clearly show that eating at a slower pace can help reduce calorie consumption.
Slowing down while eating can be aided by chewing food fully and eating at a table with others.
18. Including chili
Adding spice to dishes may aid with weight loss. Capsaicin is a molecule found in spices such as chili powder that may have beneficial benefits.
According to research by trusted Sources, capsaicin can help burn fat and improve metabolism, albeit at extremely low levels.
19. Increasing your sleep time
Obesity and a lack of quality sleep have been linked. According to research by trusted Sources, getting enough sleep can help you lose weight.
The researchers discovered that women who evaluated their sleep quality as low or fair have a hard time losing weight compared to those who have good sleep habits.
20. Make use of a smaller plate
Using smaller plates may offer a psychological benefit. People have a tendency to overfill their plates; therefore, reducing the size of the plate may help minimize the amount of food consumed in one sitting.
Reducing plate size could have an effect on portion control and energy consumption, but it was unclear if this was true across the board.
To Conclude
People who want to reduce weight safely and naturally should focus on long-term lifestyle changes rather than short-term solutions.
It is critical that people concentrate on creating improvements that they can sustain. In some circumstances, a person may choose to introduce changes gradually or one at a time.
Anyone who is having difficulty losing weight may benefit from working with a doctor or nutritionist to develop a strategy that works for them.