Eating a Balanced Diet is a comprehensive plan designed to help you lose weight safely and permanently. To lose weight, you need to burn more calories than you eat. Learning to balance healthy eating and physical activity can help you lose weight more easily and keep it off. Making small, specific goals is the key to losing weight long-term.
However, there are several natural methods that have been proven to work.
Here are 9 easy ways to lose weight naturally:
1. Cut Down Added Sugar and Sugary Beverages
Eating a lot of added sugar is linked with some of the world’s leading diseases, including Heart disease, Type 2 Diabetes, and Cancer. The added sugar is usually hidden in various processed foods, so you may be consuming a lot of sugar without even realizing it. Since sugar goes by many names in ingredient lists, it can be very difficult to figure out how much sugar a product contains. Minimizing your intake of added sugar is a great way to improve your diet.
2. Drink Plenty of Water
There is a truth to the claim that drinking plenty of water can help with weight loss. Sure, you certainly need to drink plenty of water to help expedite the process of ridding your body of excess sodium. But that can also be consumed in the form of high-water content foods. Reach for cucumbers, tomatoes, watermelon, asparagus, grapes, celery, artichokes, pineapple, and cranberries — all of which contain diuretic properties that will also help you stay full due to their high fiber, high water content. Drinking 0.5 liters of water may increase the calories you burn by 24–30% for an hour afterward. Drinking water before meals leads to reduced calorie intake (food intake).
3. Eat Whole Food
Make sure that everything you're eating is whole food which is not processed or packaged. Since salt is a preservative, these are the foods that are highest in sodium. Plan on consuming fresh fruits and vegetables, whole grains, low-fat dairy, and lean protein. By doing this, you eliminate the majority of added sugar, added fat, and processed food. Furthermore, eating whole foods also provides your body with the many essential nutrients that it needs to function properly. Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80-100 calories per day. A high-protein diet can also make you feel full and reduce your appetite.
4. Limit Your Salt Intake
Limit your salt intake which in turn balances the sodium content in your body. When it comes to buying snacks, a "low sodium" product has to be 140mg or less per serving, check it, and follow that guideline.
5. Write a Diary
Lots of research demonstrates people who log everything they eat are more likely to lose weight and keep it off for the long-haul. It'll help you stay accountable for what you've eaten. Plus, you can easily identify some other areas of your daily eats that could use a little improvement when it's written out in front of you.
6. Exercise 3 times per week
Exercising at any time is good for you. But evening activity may be particularly beneficial because many people's metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours, even after you've stopped moving. Plus, it'll help you relax post meals.
7. Spicy Food
Spicy food helps you to cut back on calories. That's because the compound Capsaicin, a compound found in jalapeno and cayenne peppers, may slightly increase your body's release of stress hormones such as adrenaline, which can speed up your metabolism and your ability to burn fat. Capsaicin may also reduce appetite and calorie intake.
8. Have a cup of coffee
Have a cup of coffee when you start your day. Caffeine is a natural diuretic and an excellent source of antioxidants, which protect your cells from damage. Not much of a coffee drinker? Tea is also a natural diuretic, and types of herbal tea such as dandelion or fennel root can also lend a hand. In fact: When a recent study compared the metabolic effect of green tea with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period.
9. Go to Bed Early
Going to bed early and getting enough sleep is incredibly important for weight loss, as well as to prevent weight gain. Studies have shown that sleep-deprived people are up to 55% more likely to become obese, compared to those who get enough sleep. This is partly because sleep deprivation disrupts the daily fluctuations in appetite hormones, leading to poor appetite regulation. Enough sleep removes toxins from your body. Therefore 7 hours of good sleep enhances weight loss.