Obesity is a complex health issue to be considered. There’s no overnight solution to address it. It would require a lot of discipline, self-control, determination, and perseverance towards the goal of achieving the appropriate ideal weight.
However, there are several proven effective natural ways of reducing weight, to mention.
1. Do Not Skip Breakfast
It is said that breakfast is the most important meal of the day. And to fuel up your body for the day’s work, you need to have a good healthy breakfast.
Eating your breakfast can keep you full for a longer period of time and will prevent you from having a mid-morning snack.
2. Include Eggs In Your Daily Diet
It is proven that one of the best weight-loss foods is eggs. Eggs are rich in protein and other essential nutrients but have low calories.
Eating eggs for breakfast for two months may cause up to 65% increased weight loss, nutrition experts said.
3. Take Note Of Your Calorie Intake
Reducing the amount of calorie intake is the simplest way to lose weight. Having the idea of the calorie content of each food will help you avoid taking in more.
Being aware of your calorie intake is very helpful when trying to lose weight. Start counting the calorie of each food that you eat to help you achieve your goal.
4. Go For A Low-Carb Diet
If you want to lose weight fast, go for a low-carb diet. According to researchers, people who went through a high-fat and low-carb diet lost more weight because they tend to burn more calories. A low-carb meal can also improve many health risk factors for disease.
5. Eat More Fresh Veggies And Fruits
Keep fit by eating more fresh vegetables and fruits. Fresh vegetables and fruits are nutritious foods because they are rich in fibers, nutrients, and water.
Studies showed that people who eat more fresh vegetables and fruits usually weigh less.
6. Increase Your Protein Intake
When it comes to weight loss, eating more protein-based foods is highly effective. In digesting and metabolizing your protein intake, your body will burn much more calories. Studies said that you can boost your metabolism by up to 80-100 calories in a day when you eat a high-protein diet. With this kind of diet, you will easily feel full after eating.
7. Drink Plenty Of Water
Drinking water contributes to weight loss. Water is 100 percent calorie-free. It will help you burn more calories than any other drink.
To reduce your appetite and make you feel full faster, drink a glass of water prior to eating your meal.
Studies showed that you may increase the calories you burn by 24–30% for an hour with 0.5 liters of water intake.
8. Drink Unsweetened Coffee
Unsweetened coffee is believed to be a healthy beverage because it is rich in antioxidants. It increases the number of calories that a person can burn making it effective for weight loss.
It also improves energy levels. Unsweetened coffee reduces the risk of developing type 2 diabetes by 23-50% and increases body metabolism by 3-11%.
9. Drink Green Tea
Just like caffeinated coffee, green tea is also a good source of antioxidants. Drinking green tea is helpful for weight loss. It increases the energy levels and helps the person burn more calories. It improves digestion. With green tea, metabolism is increased by 4% and burns fat up to 17%.
10. Spice Up Your Meal
Spicy foods may help with weight loss according to meta-analysis studies. Eating foods with black peppers, jalapenos, or chili peppers can boost metabolism by up to 23 percent. With spicy foods, your body will burn more calories by generating more heat.
11. Keep Healthy Foods In Your Workplace And At Home
To help you meet your daily nutritional needs, you should keep healthy foods and snacks ready at hand in your home and workplace. This will prevent you from taking in more calories, sugar, fat, and salt.
Studies said that the kinds of food that you keep in your workplace or at home directly affects your weight and eating behavior.
12. Reduce Your Sugar Intake
Reducing your sugar intake is a smart way to improve your diet. This would mean fewer calories consumed and thus will help you lose weight fast.
Cutting down sugar in your diet will save you from the risk of other world’s leading diseases like cancer, heart disease, and type 2 diabetes.
13. Cut Down On Processed Foods
The fact that these are unhealthy foods to eat, processed foods are also high in sugar, sodium, calories, and fat. Eating these kinds of food will not help you with your weight loss. They contain fewer nutrients than whole foods. These foods are also proven to be addictive foods.
14. Get Enough Sleep
Adequate sleep is very essential for a person to maintain the proper functioning of the body. People deprived of sleep have a higher risk to increase weight due to the changes in hormones that regulate appetite and hunger.
Getting enough sleep is very important for weight loss. The studies showed that up to 55%, sleep-deprived people likely to get obese. And children are even more prone to this.
15. Engage Cardio Activity
Doing cardio exercises like swimming, running, walking, jogging, hiking, cycling, jumping rope, and stair climbing is a proven way to burn calories. It is also beneficial in maintaining physical and mental health.
For a healthier body, it is best to engage in cardio activity, three to five days a week for at least 30 to 45 minutes as suggested by the National Institutes of Health.
16. Engage In Weight Lifting
People on the weight loss diet tend to lose muscle mass. To prevent this from happening, it is suggested that a weight loss diet be done together with physical work out.
In doing this, the person will lose unwanted fats while developing and strengthening simultaneously the newly developed muscles.
Unlike the cardio exercise, weight lifting exercises will not burn as much as calories during the work out session, but the calorie burn continues up to 72 hours after training. And the calories will continue to be burned by the newly developed muscles.
“You Are What You Eat,” as the famous saying goes. Your food choice is primarily the basis for losing weight. Be a mindful eater. Go for a healthy lifestyle to stay fit.
About The Author:
Anne Kamwila is a freelance content writer and a digital marketer. She is passionate to write on health, technology, and business-related guides, news, and books.