Many people do not know how to lose weight safely and naturally. It doesn’t help that many websites and advertisements, especially those owned by companies that sell diet products, promote misinformation about weight loss. The safest amount of weight to lose per week is between 0.5 and 1 kilo. People who lose a lot more per week or who try diets are much more likely to regain weight afterwards.
There are a variety of research-based methods to help a person reach a healthy weight safely. Here is a summary of these methods in 20 points that are easy to integrate into your daily life:
People often choose to eat convenient foods. So it’s best to avoid keeping pre-packaged snacks and candies handy.
People who keep unhealthy foods at home have a harder time maintaining or losing weight. Keeping healthy snacks at home and at work can help meet nutritional needs and avoid excess sugar and salt. Good snack options include:
– nuts without added salt or sugar
- – fruits
- – pre-cut vegetables
- – dried seaweed
Processed foods are high in sodium, fat, calories and sugar. They often contain fewer nutrients than whole foods.
Processed foods are much more likely than other foods to lead to addictive eating behaviors, which tend to lead to overeating.
A high protein diet can help a person lose weight. High protein diets are an effective strategy to prevent or treat obesity.
High-protein diets of 25 to 30 grams of protein per meal were shown to improve appetite, body weight management, cardiometabolic risk factors, or all of these health outcomes.
Try eating more eggs, chicken, fish, lean meats and beans. These foods are all high in protein and relatively low in fat. Lean proteins include
- – Fish
- – beans, peas and lentils
- – white poultry
- – tofu
Avoiding sugar isn’t always easy, but eliminating processed foods is a positive first step. Much of the sugar people eat comes from fructose, which the liver breaks down and turns into fat. After the liver turns sugar into fat, it releases these fat cells into the bloodstream, which can lead to weight gain.
Coffee can have some positive health effects if a person refrains from adding sugar and fat to it. Coffee improves carbohydrate and fat metabolism in the body. There is also an association between coffee consumption and a lower risk of diabetes and liver disease.
Water is the best liquid a person can drink throughout the day. It contains zero calories and has many health benefits.
When a person drinks water throughout the day, the water helps to increase their metabolism. Drinking water before a meal can also help reduce the amount of food consumed. Finally, if we replace sugary drinks with water, it reduces the total number of calories consumed during the day.
Sodas, fruit juices, sports drinks and energy drinks often contain excess sugar, which can lead to weight gain and make losing weight more difficult. Other high-calorie beverages include alcohol and specialty coffees, such as lattes, which contain milk and sugar.
You can try replacing at least one of these drinks each day with water, sparkling water with lemon, or herbal tea.
Refined carbohydrates (white bread, pasta, rice) may be more damaging to the body’s metabolism than saturated fats. In response to the influx of sugar from refined carbohydrates, the liver creates and releases fat into the bloodstream. To lose weight and keep it off, it is best to eat whole grains.
Fasting for short cycles can help a person lose weight. Intermittent fasting or alternate day fasting can help a person lose weight and maintain weight loss. However, not everyone should fast. Fasting can be dangerous for children, developing teenagers, pregnant women, the elderly, and people with underlying health conditions.
Counting calories can be an effective way to avoid overeating. By counting calories, a person will be aware of the exact amount he is consuming. This awareness can help her eliminate unnecessary calories and make better food choices. A food diary can help a person think about what they eat each day and how much. This can help her make sure she’s getting enough of each healthy food group, such as vegetables and protein.
In addition to improving dental hygiene, brushing your teeth can help reduce the temptation to snack between meals. If a person who snacks frequently in the evening brushes their teeth earlier in the evening, they may be less tempted to eat unnecessary snacks.
A diet rich in fruits and vegetables can help a person lose weight and maintain weight loss. Promoting increased consumption of fruits and vegetables is unlikely to lead to weight gain, even without advising people to reduce their intake of other foods.
Diets low in simple carbs can help reduce her weight by limiting the amount of extra sugar she eats. Healthy low-carb diets focus on eating whole carbs, good fats, fiber, and lean protein. Rather than limiting all carbs for a short time, this is a sustainable, long-term dietary adjustment.
Fiber offers several potential benefits to someone looking to lose weight. An increase in fiber intake can help a person feel full faster. Plus, fiber helps with weight loss by aiding digestion and balancing bacteria in the gut.
Many people do not exercise regularly and may also have a sedentary job. It is important to include cardiovascular (cardio) exercises, such as running or walking, and resistance exercises in a regular exercise program. Cardiovascular exercise helps the body burn calories quickly, while resistance training builds lean muscle mass. Muscle mass can help people burn more calories at rest.
People who use whey protein can increase lean muscle mass while reducing body fat, which may help with weight loss.
Eating slowly can help reduce the total number of calories consumed in one sitting. The reason for this is that it sometimes takes the brain a while to realize that the stomach is full. Eating quickly is correlated with obesity. Although the study could not recommend any interventions to help a person eat more slowly, the results suggest that eating at a slower pace may help reduce calorie intake.
Adding chili to foods can help with weight loss. Capsaicin is a chemical commonly found in spices, such as chili powder, and may have positive effects. Capsaicin can help burn fat and increase metabolism, although at very low rates.
There is a link between obesity and a lack of quality sleep. Getting enough sleep can help with weight loss. The researchers found that women who described their sleep quality as poor or fair were less likely to be successful in losing weight than those who said their sleep quality was very good.
Using smaller plates can have a positive psychological effect. People tend to fill up their plates, so reducing the size of the plate can help reduce the amount of food a person eats in one sitting. Reducing plate size could have an impact on portion control and energy consumption.