25 Ways To Lose Weight Naturally

People are often unsure when presented with "effective" methods to lose weight. This is because during a time when so much information is this accessible to us, different kinds of weight loss methods and products are sprawled across cyberspace with little to no guarantee of its legitimacy. And most of these are just advertisements for pills and other weight loss products marketed by profit-oriented companies.

According to a study on weight loss information, most people who turn to the internet for tips on how to lose weight are given wrong or misleading information.

Weight loss and taking care of one’s body is an important matter that should not be superseded by the need to make a profit. As a matter of fact, there ways to lose weight the natural way.

Here are 25 ways to naturally lose weight that are guaranteed by the superior marketing ploy out there -- scientific validity.

1. Avoid processed foods

Processed foods are what most people have been so used to eating now. When it comes down to it, these are the foods that are high in sugars, calories and fats. And compared to unprocessed foods, these are more likely to render addictive eating habits as they were really designed to be craved.

2. Eat whole, single-ingredient foods

A solid component of an effective weight loss routine is a diet based on whole single-ingredient foods. By dedicating your diet to these foods, you are eliminating foods with added fats, added sugars and processed foods. Whole foods are also very filling and so it prevents you from eating too much or craving for seconds.

3. Add more protein to your diet

A high protein diet has been proven to be effective in preventing and treating obesity. In the study, data showed that higher-protein diets of 25–30 grams of protein per meal rendered improvements in appetite, body weight management, or all of these positive health results.

If you want to lose weight through a protein-based diet, you should be eating more eggs, chicken, fish, beans and lean meat. These foods are high in protein and low in fat.

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4. Eat more fiber

Including fiber in your daily diet has proven to be conducive to losing weight. Fiber aids weight loss primarily by helping you feel full more quickly. To add, it also helps in better digestion and balances bacteria in the gut.

5. Stock up on healthier snacks

People usually eat food that is convenient to prepare and consume and these convenient foods are usually the least healthy foods. A study showed that people with more prepackaged convenience foods found it more difficult to maintain or lose weight. Stocking up on healthy snacks at home and at work can help you avoid unhealthy intake of sugar and salt.

6. Add fruits and vegetables to your diet

It goes without saying that fruits and vegetables are the go-to food if you want to lose weight and get healthy. Fruits and vegetables are high in water, nutrients and fiber which are all conducive to weight loss. Numerous studies have shown that people who eat fruits and vegetables regularly tend to weigh less.

7. Avoid added sugar

Limiting your sugar intake will greatly help in weight loss and your overall health. Avoiding the consumption of added sugar also dodges the risk of getting some of the world’s leading diseases including heart disease and type 2 diabetes.

8. Drink more water

Staying hydrated and drinking the universally recommended 8 glasses of water a day can help in weight loss and keep you generally healthy. Water is good for weight loss when it is consumed more than beverages with high sugar and calorie content.

9. Switch to black coffee

A study found coffee to be healthy because it boosts the body’s metabolism of carbohydrates and fats. Unsweetened black coffee can be good for weight loss when consumed without sugar and fat.

10. Switch to unsweetened green tea

Green tea is one of the many natural beverages that are filled with antioxidants. It has been scientifically linked to positive health outcomes such as fat burning and weight loss. Drinking unsweetened green tea will definitely help in clearing the body out and eliminating bad elements.

11. Be mindful and avoid calories in beverages

Most beverages found in supermarkets and convenience stores such as sodas, fruit juices and energy drinks often contain added sugar, which can lead to significant weight gain. Alternatives for these drinks are water, sparkling water with lemon, or an herbal tea.

12. Avoid refined carbohydrates

According to a study, refined carbohydrates can cause more damage to the body’s metabolism than saturated fats. Refined carbohydrates bring in excess sugar and in response to this, the liver will generate and release fat into the bloodstream. A better alternative to foods with refined carbohydrates are whole grain foods.

13. Try out intermittent fasting

It was proven in a recent study that fasting in cycles can help a person lose weight or maintain weight loss. For some people, this can be very conducive to losing weight. However, fasting is not advisable for children, developing teens, pregnant women, old people and persons with underlying health conditions.

14. Monitor calorie intake

Being mindful about how much calories you consume on the daily can condition you to avoid eating too much. By keeping track of your calories, you’ll know exactly how much you’ve been consuming. It also makes you aware of what foods have this much calories and therefore which ones to avoid and limit.

15. Keep a food journal

Keeping a food journal puts into perspective how much a person eats per day. It aims to record when and what a person eats and how much good or bad stuff is in what was eaten. This consciousness can help you avoid the unnecessary eating and guide healthier eating habits.

16. Try eating slowly

A study provided evidence that eating at a fast pace correlates with obesity. The results suggest that eating slowly can lessen calorie intake. Eating at a slow pace will also get your brain to realize that you are full and should stop eating.

17. Use smaller plates

According to a psychological study, using smaller plates when eating would affect the brain’s processing of portion control and energy consumption. People usually fill their plates when eating, so using smaller plates can affect what they think would be a full meal.

18. Add eggs to your meals

Eggs are the best food for weight loss. They are inexpensive, low on calories and high in protein. According to a study, eating eggs for breakfast can cause up to 65% greater weight loss over eight weeks, compared to having bagels for breakfast.

19. Spice it up

Spicing up your meals by adding chili peppers and jalapenos can boost metabolism and speed up fat burning. These contain a compound called capsaicin which assists in these and also reduces appetite and thereby, calorie intake.

20. Try out increasingly regular cardiovascular exercise

These days, most people do not have the time to exercise regularly and are stuck to do sedentary jobs. With these conditions, it is important to set time for cardiovascular exercise or simply “cardio.” Cardio activities include jogging or walking. Cardio helps in burning calories quickly.

21. Try out some resistance exercise

Along with cardio, it is also important to allot some time for resistance training in a regular exercise program. This helps the body build lean muscle mass. This muscle mass contributed to more calorie burning while at rest.

22. Get sufficient rest everyday

Studies show that there is a pronounced link between obesity and a lack of quality sleep and rest. The evidence also points to the conclusion that sufficient rest can contribute to weight loss. It is always important to maintain a proper resting schedule when maintaining or starting a weight loss program.

23. Brush your teeth after every meal

A lot of people practice brushing, flossing, or using mouthwash after every meal. This can limit the inclination to eat more in between meals. This is simply due to the fact that brushing or using mouthwash makes food taste bad after.

24. Be conscious about bad food habits

Resisting food cravings and addictions requires mindfulness about the health effects of continuously indulging such habits. These bad eating habits actually affect a significant percentage of the American population. In a recent 2014 study, it was discovered that almost 20% of the population passed the criteria for food addiction.

25. Exercise mindful eating

Mindful eating is a lifestyle method used to increase awareness of personal eating habits. It guides you in making mindful food choices and develops a sense of consciousness of hunger and satiety cues (22). It aids you in making healthier choices in response to these physiological cues. It has been considered to generally produce significant outcomes on weight, eating behavior and stress in obese people.

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