It is obvious that the amount of calories you drink and eat has a great impact on your body weight.
Consume the correct quantity of calories that the body can burn easily, and your weight remains stable. Consume excess calories and fats, and the weights increases.
While there are several ways that are scientifically approved to reduce weight, the question remains are there natural methods of losing weight to avoid obesity?
Well, read through this article to discover different tips to lose weight naturally to prevent obesity.
What is obesity?
Obesity is a health disorder involving abnormal fat accumulation that increases the risk of developing different health problems. It usually results from consuming excess calories that cannot be burned by normal daily activities and exercises.
Obesity occurs when the body mass index becomes greater than 30. And the primary symptom is too much body fat, which increases the chances of developing serious health complications.
While lifestyle changes like exercise and diets are the mainstay of obesity treatment, there are natural ways a person can practice to reduce weight and avoid obesity.
Let’s discuss these ways in the section below.
Natural ways to reduce weight and avoid obesity.
Photo Credit: Unsplash
1. Keep healthy snacks at home and in the office.
Because people tend to eat convenient foods, it is important to avoid keeping prepackaged candies and snacks around you. Studies have shown that people who keep unhealthy foods find it hard to maintain or lose weight.
However, having healthy snacks handy at home or work can help people meet their nutritional goals and avoid too much sugar, fats, and salts.
Healthy snacks options include:
- Nuts without added salt and sugars.
- Low-fat yogurts.
- Prechopped vegetables.
- Dried seaweed.
3. Staying hydrated.
Water is the most important fluid any person should drink the whole day, and it has no calories and has a lot of health benefits.
When you drink water the whole day, it helps increase metabolism. And taking it before meals can also reduce the amount of food you eat.
Finally, replacing sugary drinks with water lowers the amount of daily calorie intake, hence helping in weight management and improved lifestyle.
3. Intermittent fasting.
Also referred to as intermittent energy restriction, intermittent fasting is any form of meal schedule that falls between non-fasting and voluntary fasting over a set period.
There are three methods of intermittent fasting, including periodic fasting, alternate fasting, and day time-restricted eating.
This restricted feeding pattern allows the body enough time to burn excess fats and calories, hence very effective for weight management.
However, not everyone is allowed to fast.
For instance, children, young teenagers, older people, and individuals having underlying health issues can develop negative effects of fasting.
4. Eating slowly.
Slow eating can help people reduce the total amount of calories they consume per given meal sitting. Various studies have related fast eating with obesity as individuals do not account for the number of calories they consume.
While these studies have not recommended interventions to help people reduce their eating speed, they suggest that slow eating has the potential of reducing calorie intake.
Chewing foods properly and eating with people at a table are some of the ways you can learn slow eating.
5. Getting enough quality sleep.
Lack of enough and quality sleep has always been linked to obesity poor health. A report from the National Institute of Health database recommends that getting a night of good sleep can lead to weight loss.
The report further indicated that women who described their quality of sleep as fair or poor had less likelihood of losing weight successfully than ones who described their quality of sleep as better.
6. Add chili to the food.
Adding spices to meals may constitute weight loss. Spices like chili powder have a chemical called Capsaicin that has many positive effects related to weight management.
Although it works slowly, Capsaicin has the ability to burn fats and calories and improve metabolism.
7. Brushing or flossing late in the evening or between meals.
Besides improving oral hygiene, flossing or brushing the teeth can limit the need to indulge in snacks and candies between meals.
If you love snacking at night and you brush your teeth late in the evening, the brain will shut the craving since it has been recorded that you are done with eating for the day.
Those looking to lose weight should consider making a rapid and permanent lifestyle change instead of settling for temporary measures. Also, it is important that the chosen change is sustainable.
In some instances, it can be worthwhile to introduce these changes gradually or try one at a time. But if you find it hard to manage weight with these natural ways, it is advisable to speak to a medical practitioner for advice on more advanced strategies for weight loss and general weight management.
About The Author:
Stacey Smith is a freelance health writer. She is passionate to write about women’s health, dental health, diabetes, endocrinology, and nutrition and provides in-depth features on the latest in health news for medical clinics and health magazines.