Can You Lose Weight Naturally And Safely Without Any Side Effects
Many people try really hard to lose weight and it gets serious when your doctor tells you to lose weight or it can be risky for your life. But, to lose weight is easier said than done. There are tons of products in the market but to lose weight naturally and safely is one big ordeal. And watching the advertisements and websites showing before and after images and videos of people losing weight (most of them are fake or done by models and actors) can make you go crazy.
On top of this so many tips and misleading information is available on losing weight that most people end up gaining weight. Some end up following “Fad” diets or exercise regimens that prove to be more lethal than helpful.
What should you do to lose weight naturally?
If you want to follow the advice of some real experts the Centers for Disease Control and Prevention Trusted Source suggests you lose about 1-2 pounds of weight in a week. Those who follow ways and lose more weight than this, will eventually gain more than what they lost.
A variety of research-backed methods to lose weight naturally
You’ll be amazed to know there’s not one but plenty of ways to lose weight naturally and safely. Here are some:
Keep healthy snacks to eat
Always keep healthy snacks at home and if you can eat at your office during the day also like during tea break, keep healthy biscuits or make small healthy snacks and bring along. This way you will be avoiding intake of unnecessary sugar and salt.
Of course healthy snacks are not the prepacked food or candies, so please avoid those. Natural healthy biscuits made from oats or bran are really good.
Also according to a survey, eating unhealthy food has shown it gets hard to maintain a proper graph of losing weight. While those who eat healthy snacks managed to reach their weight loss goals in time.
Options for healthy snacks include:
- Low fat yogurt
- Pre Chopped vegetables
- Dried seaweed
- Nuts with no added sugar or salt
Cutting down on processed food
Processed foods are loved by all but do you know how high they are in sodium, sugar, calories, and fats. Matter of fact, they contain fewer nutrients than whole foods.
A preliminary study suggests eating processed food can lead to a more addictive eating lifestyle resulting in overeating and eventually being overweight.
Add more proteins to your diet
If you can keep your diet high in proteins you’re definitely on your way to losing weight fast. According to an existing Trusted Source research high protein diets offer a successful strategy in preventing obesity.
According to data collected, high protein diets of 25-30 grams per meal provide improvements in not only your appetite, but cardiometabolic risk factors, manages body weight, and other health outcomes.
Foods like lean meat, beans, eggs, fish, and chicken are relatively high in protein and low on fat. Some lean proteins include:
- White poultry
- Low fat cottage cheese
Quit adding more sugar
It’s not easy to avoid sugar, but by eliminating processed foods from your menu is definitely the first step towards avoiding sugar.
A report by the National Cancer Institute states men over the age of 19 years and older consume on an average of more than 19 teaspoons of sugar a day. While women of the same age group consume on an average of 14 teaspoons of sugar per day.
You’ll be amazed to know most of the sugar consumed comes from fructose, which is broken down by the liver and turned into fat. This fat then releases fat cells into the blood which cause you to gain weight.
Drink Black Coffee
Drinking coffee has a lot of benefits that give positive effects to your health. The most important one is, it refrains from adding fat or sugar to your body. Coffee is known to improve the body’s metabolism of carbohydrates and fats as well.
Coffee or black coffee is also said to be good for lowering risk of diabetes and liver disease.
Stay hydrated as much as possible
Keeping your body hydrated should be your priority and water is one of the best ways to keep the body hydrated throughout the day. Water offers tons of benefits and contains no calories and is the best aid to lose weight naturally.
If you drink ample water throughout the day, your metabolism increases and if you drink water before your meals, you will consume lesser food thus, avoid overeating.
Decrease your calorie intake
Drinking beverages is fun but they contain excess amounts of sugar, which can cause you to gain weight and if so, it’s going to be very hard to lose weight.
If you like to drink beverages often, no problem but reduce the intake and try replacing them with sparkling water with lemon or herbal tea.
Try consuming lesser refined carbohydrates
Give preference to whole grains as they help in losing weight and also protect your body. According to a report released by The American Journal of Clinical NutritionTrusted Source says refined carbohydrates can be more damaging than saturated fats.
Some of our daily food belongs to refined or simple carbohydrates category such as:
- White flour
- White bread
- White ruce
- Many types of cereal
- And some types of pasta as well.
But worry not as rice, pasta and bread are all available in whole-grain variety as well and help in reducing weight.
Maintain a food journal to count your calories so you can lose weight naturally
If you know how many calories you are consuming, you’ll be able to get a better perspective of your diet and be able to stop if you are overeating. Being aware of your calories intake you’ll be aware of eating unnecessary calories and be able to avoid them.
A food journal let’s you know what you are going to eat today and how many calories you’ll be eating today as well. Plus the journal lets you maintain a list of healthy foods such as vegetables.
You can also make a table so each meal has one of each:
- Fat source
- Protein source
- Complex carbohydrates in a small quantity probably whole grains
Give your body adequate exercise to lose weight naturally
When we say exercise, don’t expect if you go to a gym daily and workout you’ll lose weight. Yes, exercise can help reduce weight but lose extra weight completely.
Still exercising is good for losing weight and lifting weights is one form of exercise that can prove beneficial in losing weight.
Lifting weights let’s you burn calories and helps keep your metabolism at a good pace.
If you’re interested in joining a gym, you can go three to four times a week and workout lifting weights. Since you’re a beginner it’s best to take advice from a gym trainer and follow the rules you are given. Also consult a doctor on your exercise regime.
If you’re not the weight lifter type you can opt for some cardio workouts like jogging, running, cycling, walking. You can also go swimming to lose weight.
The need to lose weight naturally
No one likes being overweight and worse is when you’re called nasty names because of this. There’s no way of losing weight overnight but, you can lose weight naturally if you follow the above options and diet regime.
Make sure you consult with a doctor, a dietitian and a gym trainer to get your desired weight.