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There are many ways to lose weight, naturally and otherwise, ranging from drugs to surgical treatments, that allow you to drop a few pounds pretty quickly. But are they really sustainable? Not so much.
The best ways to lose weight naturally involve making changes to your diet and lifestyle. Slowly but surely, you will begin to notice changes in your weight as well as your health. There are many natural ways to lose weight, such as consuming less processed foods, increasing your consumption of green tea, and taking probiotics. A regular routine of physical activity or sleep can also be beneficial.
There is a lot of misleading data about weight loss online. Much of the advice given is dubious at best and not supported by any hard evidence. Some natural approaches, however, have been shown to be effective. Read about them below.
Natural Ways to Lose Weight
Check out the following tips to lose weight naturally.
1) Eat More Protein
Protein is the most important macronutrient for weight loss. A high-protein diet can increase your metabolic rate by as much as 80-100 calories daily due to the energy expended in the digestive and metabolizing processes of the protein you consume.
A high-protein diet has been shown to have similar effects on satiety and appetite suppression. Indeed, research shows that people who consume their daily calories from a high-protein diet are able to cut their intake by more than 400 calories. You can also lower your carbs (don't cut them out completely).
Simple things like starting the day with a high-protein breakfast (like eggs) can have a significant impact on your health.
2) Limit the Amount of Added Sugar in your Diet
Heart disease, type 2 diabetes, and cancer are just a few of the world's leading diseases that have been linked to a diet high in added sugar.
Every day, the average American consumes 15 teaspoons of added sugar. You might be eating a lot of sugar without realizing it because this much is often masked in various processed foods. Cutting back on sugar is one of the best natural ways to lose weight.
It's not always obvious how much sugar is in a product because sugar is listed under so many different names in ingredient lists.
3) Drink Water
The claim that increasing one's water intake will lead to a reduction in body fat is not completely unfounded. Consuming half a liter of water (roughly 17 ounces) has been shown to increase calorie expenditure by 24-30% for up to an hour.
Consuming water prior to eating has been linked to decreased caloric intake, particularly in middle-aged and elderly individuals. It is considered one of the best ways to lose weight without feeling hungry. If you're trying to shed a few pounds, swapping in water for sugary or calorie-laden drinks is a great idea.
4) Eat Whole Foods
Eating mostly unprocessed, single-ingredient foods is a great way to improve your health. By doing so, you can avoid eating almost all of the sugar, fat, and processed foods that are typically found in the average American diet. This is one of the more challenging ways to lose weight, since it will involve a lot of cooking at home.
For the most part, whole foods are extremely filling, making it less difficult to stick to the recommended calorie intakes. Moreover, the many essential nutrients your body requires to operate properly are delivered to your system when you eat whole foods. Natural weight loss is a common byproduct of switching to a whole foods diet.
5) Add Glucomannan to your Diet
Glucomannan is just one of many effective diet pills currently available in the market. The konjac plant, also called elephant yam, is the source of this natural, water-soluble dietary fiber that facilitates one of the easiest ways to lose weight.
The low-calorie, high-volume dietary fiber glucomannan slows the digestion and absorption of food by the stomach. It also feeds the good bacteria in your gut while decreasing your body's protein and fat absorption.
Its remarkable capacity to absorb water is thought to be responsible for its weight-loss efficacy. You can make a whole glass of gel out of water with just one capsule, making it one of the easiest ways to lose weight.
6) Eat More Vegetables and Fruits
Naturally low in calories and high in nutrients, consuming more fruits and vegetables is one of the best natural ways to lose weight through a healthy diet.
Not only are they low in energy density, but they also tend to be high in water, nutrients, and fiber. This allows for large serving sizes without excessive calorie intake, plus the added fiber will keep you full for longer.
Eating a diet rich in fruits and vegetables has been linked to a reduced body mass index in a number of studies.
7) Get Enough Good Quality Sleep
Getting a good night's rest is critical to maintaining your weight loss and avoiding a relapse. People who don't get enough sleep are up to 55% more likely to become overweight than those who do. To put it another way, this number is even higher for kids.
One reason for this is that when people don't get enough sleep, their bodies' natural rhythms of eating and fullness are thrown off.
You can almost always expect a special diet to fail in the long run. People who simply rely on a "diet" typically gain the weight back. Don't just think about dropping pounds, but make it a priority to fuel your body properly. Eat to improve your health, mood, and fitness, not just to cut calories.
