There are a zillion different ways to lose weight effectively. Apart from that, every day a new technique may also be invented. However, taking up the most natural ways to lose that extra pounds of accumulated body fat is also quite important. In this article, we will introduce you to 25 such proven and natural ways to lose your body fat and thus weight effectively.
1. Prefer a protein-rich diet
Having the right amount of protein in your diet is quite important when it comes to your weight loss journey. This can help you suppress your hunger and thereby prevent weight gain due to overeating.
2. Go for whole foods
Consuming whole foods would help you stay away from having refined sugar and fat along with your diet. This would also help you have control over the intake of your calories.
3. Say No to processed food items
If you are trying to lose weight, processed food items are one thing that you should stay away from. These will make you consume added sugar, fat, and calories, adversely affecting your weight loss journey.
4. Change your snacking habits
If you are addicted to unhealthy snacking habits, slowly change them and start having healthy options such as fruits, carrots, and nuts. This would also help in contributing to a balanced diet.
5. Reduce sugar intake
Sugar can cause a significant spike in your blood glucose levels and thereby cause unnecessary weight gain, obesity, and even other severe health issues. Cutting down your carbs can help with this concern.
6. Hydrate yourself
Drinking plenty of water can also really help with weight loss. This can help in increasing the body metabolic rate (BMR), and also in the detoxification of the body.
7. Have caffeine without sugar
Many of you might be addicted to caffeinated beverages like coffee. In fact coffee is one of the best ingredients for weight loss, but only if you stop adding sweeteners into it.
8. Glucomannan supplements
This is one of the most popular and proven weight loss supplements that you make a part of your daily life. Its function helps you suppress your hunger and limit the tendency to overeat.
9. Restrict liquid calories
Liquid calories are specifically meant for those who are on their weight gain journey. But if you are on your weight loss journey, make sure to increase filling quantities with fewer calories.
10. Say No to refined carbs
Carbs can easily contribute to unnecessary weight even without a significant nutritional value. Since refined carbs get digested quickly and make starve more leading to overeating, it is better to stay away from them.
11. Intermittent fasting
This is a dietary method that comes with the major benefit of weight loss along with many other health gains. This will help in having control of your daily calorie intake.
12. Go for green tea
Having green tea just like coffee is also good and may also help in burning fat and losing weight more easily. However, make sure you are not adding any kind of sweetening agent to it.
13. Fruits and veggies
Fruits and vegetables are relatively higher in their fibre content. They would also help in satisfying your hunger without adding to the calorie count significantly.
14. Do calorie-count
You may count your calorie intake on a day that feels like one of your regular ones. However, do not punish yourself by being obsessed with counting calories every day. It is always better to have a healthy and mindful weight loss journey.
15. Reduce your plate’s radius
Having food on a smaller plate can also have great benefits in your weight loss journey. This would help you with your calorie intake and also make it easy for you to fill your plate with the right amount of nutrients.
16. Control your carb intake
Carbs can easily make you gain weight. However, carbs are also one of the essential macronutrients for our body. Hence you may cut down the quantity of the same and also switch to complex carbs that may take time to digest.
17. Eat at a slower pace
Slow eaters are generally regarded as mindful easters. This can help you get the feeling of being full so that you are less likely to eat further beyond the requirements of your body.
18. Add eggs to your daily diet
Recent research and studies are proving the effect of eggs on weight loss concerns. Since they are quite high in protein, your hunger pangs can also be effectively controlled.
19. Spice up your weight loss journey
This literally means adding more spice to your diet. Adding spices having the content of capsaicin can help in weight loss and fat-burning effectively.
20. Include probiotics in the diet
Consuming more probiotic food items like curd and yoghurt can help in weight loss and also in many other health gains. This can also help in reducing your appetite.
21. Healthy sleep
Make sure that you have uninterrupted sleep of at least 7-9 every day. A healthy sleep cycle is vital when it comes to preventing obesity and unwanted weight gain.
22. Consume more fibre
Choosing food items that have more fibre content can also help you with weight loss. Food items with water-soluble fibre would help in reducing hunger by maintaining the feeling of fullness for longer.
23. Brushing after every meal
This can be a bit weird yet effective way to boost the speed of your weight loss journey. The taste of dental hygiene products would alter the taste of food items and you may not feel that urge to snack and munch frequently.
It is important to work out on a daily basis if you would like to lose weight. Apart from that choosing cardio over other types of workouts can also help.
25. Whey protein
If you can’t get enough protein through your diet, make sure to include whey protein in your daily diet. It may also help in increasing your lean muscle mass.
Now you know some of the best and most effective ways through which you can help reduce your weight. It is better to practice each of them on a daily basis so that you may see the results in the earliest stage possible. However, you can also slowly start changing your previous habits of dieting and working out and finally achieve the ultimate goal. Keeping your patience and enjoying this journey is also quite important when you are embarking on weight loss. Slow and steady changes can really help you make these habits a part of your lifestyle for longer.
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- Wu T, Gao X, Chen M, van Dam RM. Long-term effectiveness of diet-plus-exercise interventions vs. diet-only interventions for weight loss: a meta-analysis. Obes Rev. 2009;10(3):313–323. [PubMed]