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Kimberly Tenner
September 27, 2016

How to Lose Weight Naturally

Every day, you’re bombarded with the latest diet and the hottest new weight loss craze. In your quest to lose weight, you may have even popped pills or starved yourself, only to see the weight come roaring back.

If you’re asking how to lose weight naturally, the typical answers can be incredibly frustrating, but don’t give up — because there’s always hope!

Losing weight and how to lose weight naturally isn’t just about cutting calories or trying diet after diet. In order to lose weight and keep it off, you need to make a complete lifestyle change and while slimming pills like those found on sites like this http://www.esupplements.com/best-slimming-pills/ can help you slim down, you still need to take additional steps for weight loss success that’s going to last.

how to lose weight naturally

Sound difficult? It isn’t. Even the simplest changes in how you live your life can make a big impact on your health and weight. And, you can start today.

Here are tried and true healthy and natural methods when it comes to how to lose weight naturally — and keep it off, too. There are tips that have worked for millions of people, and they’ll work for you, too if you stay consistent.

Cut the Carbs, Pack in the Protein

It’s a proven fact: protein helps you feel full and less likely to overeat. [1]

Studies show a higher rate of protein to carbs promotes weight loss. In one study, women who ate a carb to protein ratio of 1 to 4 lost significantly more weight than women eating a ratio of 3 to 5. Women in the protein group also reported higher satiety, and the diet improved body composition and cholesterol levels. [2]

So, cut back on carbs—particularly refined carbs like chips, white bread, and crackers—and instead focus on getting some solid protein sources. The recommended daily amount for protein is 46 g for women and 56 g for men. [3] And, focus on lean, non-processed proteins, like chicken, fish, beans, turkey, and tofu.

Fit in Fiber

Foods high in fiber keep you full with fewer calories.

Studies show adding more fiber into a low-calorie diet increases feelings of satiety. In one study, people who added 20 g of high fiber cereal to their daily diet lost weight and felt satisfied with less food intake. [4]

The best fiber sources include fruits and vegetables, whole wheat bread or pasta, peas, beans, oatmeal, popcorn, and brown rice. [5]

Fiber-rich fruits and vegetables in particular are a great help to kissing extra weight goodbye. In one study, obese women who increased their intake of fruits and vegetables were better able to control hunger and manage weight. [6]

Weigh In with Water

There are a million reasons to drink water, but you may not know that one of those reasons is weight loss. In one study, obese older adults either drank 500 mL water thirty minutes before a meal, or drank no water before the meal. Those who drank reduced energy intake from the meal by an impressive 13%. [7]

The Institute of Medicine recommends women drink about 2.2 liters (9 cups) of water every day, and men drink 3 liters (13 cups). This amount not only flushes toxins out of organs and carries nutrients to cells but also suppresses appetite. [8]

Stop the Stress

When scientists reviewed factors that helped people keep off extra weight, one of the big ones was “better coping strategies and ability to handle life stress, self-efficacy, autonomy, assuming responsibility in life, and overall more psychological strength and stability.” One of the factors that posed a risk for weight regain was “eating in response to negative emotions and stress.” [9]

We all know emotional health and physical health are connected, and stress, depression, and anger can cause some people to turn to food for comfort. So how do you stop the vicious cycle?

First and foremost, it’s important to manage stress appropriately. You can’t always control the problems life throws at you, but you can control how you react to them.

Come up with your own coping strategy for how you deal with stress. Perhaps instead of reaching for a dessert, you go for a walk, listen to music, do yoga, or choose something relaxing that you enjoy. Write your feelings down in a journal or talk about them with a friend rather than bottling them up.

Food may make you feel good for a moment, but it can’t erase the stresses you are dealing with. Before you turn to food, identify what is bothering you and how you can deal with it in a healthy way.

Rev Up Your Exercise Routine

You never want to hit an exercise slump—doing the same things day after day, just to get in your exercise. Exercising is more effective when you’re setting goals, constantly working on improving and getting faster and stronger.

For increased calorie and fat burn during your workout, why not try high intensity interval training? Add periods of higher intensity movement during your regular routine. For example, add intermittent sprinting into your daily jog, or fit in moments of high intensity during your aerobics class or bike ride.

In one study, sprint interval training increased cycle endurance capacity by an amazing 100%! Short amounts of intense exercise increase muscle oxidative potential and could even double exercise capacity. [10]

For even more exercise benefits, give weight training a try. Weight training is the quickest way to build and strengthen muscle. Muscle not only makes your body more tightened and toned, it enables your body to burns more calories, even at rest. [11]

In one study, a group of obese women added weight training to their diet. As a result, they increased lean body weight (weight from muscle rather than fat) and maintained weight loss better than those who did not weight train. [12]

Forget Fat and Sugar

According to one study, obese children ate significantly more calories than non-obese children, and many of those calories came from fat and saturated fatty acids. [13] Similarly, a school-based health intervention caused less sugary soft drink consumption, and, interestingly, after 12 months there were less obese and overweight children in the intervention group. [14]

It’s clear many Americans eat too much of the wrong things, particularly fat and sugar. In fact, Americans eat four times as much sugar as they should. [15] Imagine if these sugar calories were replaced with healthy nutrients like fruits and vegetables instead!

It may not be a good idea to entirely cut out all fatty and sugary foods, as completely restricting yourself could cause binging. [16] It is important to plan ahead of how often you will indulge, and slowly begin removing these things from your diet as much as possible. Don’t keep fatty foods within easy access, but instead fill your fridge and pantry with healthy snacks.

With time, it will become easier and easier to eat the right things, instead of foods that make you feel good temporarily, but not permanently.

Say Yes to Sleep

Although the direct correlation isn’t clear, studies confirm obesity is linked to poor sleep. One study found reduced amounts of sleep are associated with overweight and obese status. Scientists noted Americans sleep much less than in the past, and declining sleep times are linked with an increase in obesity. They also found sleeping less than 6 hours a night and remaining awake past midnight in particular may increase the likelihood of obesity. [17]

Not getting enough sleep could influence you to reach for fatty foods that give you quick energy, or to skip exercising and moving around because you are just too tired. Losing sleep may also slow down your metabolism.

So, if you really want help losing weight, start getting enough ZZZ’s —at least 7.5 hours of quality sleep each night is considered healthy. [18]

Move More

Have you ever heard of NEAT? NEAT stands for non-exercise activity thermogenesis, which is the way you use energy when you’re not exercising. Obese people are generally seated for 2.5 hours more per day than lean people; consequently, they burn about 350 kcal fewer than those who move more. [19]

how to lose weight naturally by moving more

So how do you move around more throughout the day? This is tough if you have an office job, but you can still take time to get up and walk around by frequently getting water or getting up to talk with a coworker rather than emailing. You should also take the stairs, and consider taking a walking break at lunch time.

Plus, it’s not a good idea to come home from a day of sitting down and continue to sit on your couch, surf the internet, or watch TV. Instead, do housework, run errands, or do other activities that keep you up and moving as much as possible.

Little choices—like the activities you do each day–can make a big impact on weight loss!

References

[1] Thomas L. Halton and Frank B. Hu. “The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review.” J Am Coll Nutr. 2004; 23 (5): 373-385. Available from: http://www.jacn.org/content/23/5/373.short

[2] Donald K. Layman et al. “A Reduced Ratio of Dietary Carbohydrate to Protein Improves Body Composition and Blood Lipid Profiles during Weight Loss in Adult Women.” J. Nutr. 2003; 133 (2): 411-417. Available from: http://jn.nutrition.org/content/133/2/411.short

[3] Cari Nierenberg. “How Much Protein Do You Need?” WebMD.com. Available from: http://www.webmd.com/diet/healthy-kitchen-11/how-much-protein?page=1

[4] Cheryl H. Gilhooly et al. “Use of cereal fiber to facilitate adherence to a human caloric restriction program.” Aging Clin Exp Res. 2008; 20 (6): 513-520. Available from: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2869218/

[5] “Chart of high-fiber foods.” MayoClinic.com. Available from: http://www.mayoclinic.com/health/high-fiber-foods/NU00582

[6] Julia A. Ello-Martin et al. “Dietary energy density in the treatment of obesity: a year-long trial comparing 2 weight-loss diets.” Am J Clin Nutr. 2007; 85 (6): 1465-1477. Available from: http://ajcn.nutrition.org/content/85/6/1465.short

[7] Davy BM et al. “Water consumption reduces energy intake at a breakfast meal in obese older adults.” J Am Diet Assoc. 2008; 108 (7): 1236-9. Available from: http://www.ncbi.nlm.nih.gov/pubmed/18589036

[8] “Water: How much should you drink every day?” MayoClinic.com. Available from: http://www.mayoclinic.com/health/water/NU00283

[9] K. Elfhag, S. Rossner. “Who succeeds in maintaining weight loss? A conceptual review of factors associated with weight loss maintenance and weight regain.” Obesity Reviews. 2005; 6 (1): 67-85. Available from: http://onlinelibrary.wiley.com/doi/10.1111/j.1467-789X.2005.00170.x/abstract?deniedAccessCustomisedMessage=&userIsAuthenticated=false

[10] Kirsten A. Burgomaster et al. “Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans.” Journal of Applied Physiology. 2005; 98 (6): 1985-1990. Available from: http://jap.physiology.org/content/98/6/1985.short

[11] Elaine Magee. “8 Ways to Burn Calories and Fight Fat.” WebMD.com. Available from: http://www.webmd.com/diet/features/8-ways-to-burn-calories-and-fight-fat

[12] DL Ballor et al. “Resistance weight training during caloric restriction enhances lean body weight maintenance.” Am J Clin Nutr. 1988; 47 (1): 19-25. Available from: http://ajcn.nutrition.org/content/47/1/19.short

[13] Gillis LJ et al. “Relationship between juvenile obesity, dietary energy and fat intake and physical activity.” International Journal of Obesity and Related Metabolic Disorders : Journal of the International Association for the Study of Obesity. 2002; 26 (4): 458-463. Available from: http://europepmc.org/abstract/MED/12075571

[14] Vasanti S. Malik et al. “Intake of sugar-sweetened beverages and weight gain: a systematic review.” Am J Clin Nutr. 2006; 84 (2): 274-288. Available from: http://ajcn.nutrition.org/content/84/2/274.short

[15] Holly Klamer. “How Much Sugar Should You Have Per Day?” Available from: http://www.peertrainer.com/nutrition/how-much-sugar-should-you-have.aspx

[16] Janet Polivy, C. Peter Herman. “Dieting and binging: A causal analysis.” American Psychologist. 1985; 40 (2): 193-201. Available from: http://psycnet.apa.org/?fa=main.doiLanding&doi=10.1037/0003-066X.40.2.193

[17] Robert D. Vorona et al. “Overweight and Obese Patients in a Primary Care Population Report Less Sleep Than Patients With a Normal Body Mass Index.” Arch Intern Med. 2005; 165 (1): 25-30. Available from: http://archinte.jamanetwork.com/article.aspx?articleid=486346

[18] Denise Mann. “Sleep and Weight Gain.” WebMD.com. Available from: http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/lack-of-sleep-weight-gain

[19] James A Levine et al. “Non-Exercise Activity Thermogenesis: The Crouching Tiger Hidden Dragon of Societal Weight Gain.” Arteriosclerosis, Thrombosis, and Vascular Biology. 2006; 26: 729-736. Available from: http://atvb.ahajournals.org/content/26/4/729.short


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