More and more people struggle with weight issues, the greatest part of them falling in the overweight category. The causes of extra pounds are various and range from unhealthy eating habits to a sedentary lifestyle or various health conditions. No matter the cause of your overweight, utmost attention is to be paid when trying to lose weight. There are lots of information and tips on the internet that could mislead you or trick you into unhealthy weight loss programs and diets. The best way to make sure your weight loss process is a healthy one is to see your doctor or nutritionist for a custom-made plan and supervision. However, there are research and evidence-based ways to help you lose weight naturally that don’t ask for too much effort. Here are some of the most important ones.
They say that proteins are the kings of nutrients when it comes to reducing your weight. When you digest and metabolize the proteins in the foods you have, your body burns calories. You can boost your metabolism by up to 80-100 calories a day if you have protein-rich foods. Moreover, such foods will keep you full for longer and help you keep your appetite under control. Research studies have discovered that people who were on a protein-rich diet ate over 400 fewer calories per day. For instance, you can start your day with a breakfast that includes eggs for positive results.
One key step in leading a healthier life and reducing your weight is to eat whole, single-ingredient foods. Such foods are free of added sugar, fats and other harmful ingredients processed foods contain. Plus, whole foods will keep you fuller naturally and provide you with important nutrients. This further means that you will be able to get closer to a healthy weight. Actually, weight loss is a natural effect when eating whole foods.
Try to replace processed foods with natural, whole foods. The added sugar, fats, calories, and ingredients in processed foods will not only affect your health but the way you look, too. Such foods are also more likely to make you develop unhealthy eating habits.
Small steps lead to great changes. It’s just the same when it comes to what you eat. Improve your health and get closer to the weight you dream of by replacing your snacks with healthy foods such as vegetables, fruits, and single-ingredient foods. Carrots, nuts, yogurt, whole fruits and hard-boiled eggs are great to snack choices. Plus, they are easy to get ready.
Yes, water is important. Staying hydrated means helping your body function better. Moreover, studies revealed that drinking 0.5 liters of water may increase the number of calories you burn by 24-30% in the first hour after you’ve had it. Then there are studies that suggest that drinking water before meals may lead to reduced calorie intake in middle-aged and older people. It is also a smart move to replace other beverages that contain sugar or calories with water. It will boost your health and help you lose weight, too.
The refining process removes most of the beneficial nutrients and fiber contained in a food. Such foods can increase the risk of developing certain diseases and overeating. Therefore, try to reduce your intake of white flour, sweets, white bread, pastries, sodas, and other such refined foods.
Try to introduce more fruits and vegetables in your diet. Such foods will help you meet your nutritional needs while also providing you with water and fiber. See your dietitian for more recommendations and a custom-made weight loss plan. This doesn’t mean you should have fruits as often as you want since many of them come with high levels of sugar. That’s why you need a certified health care’s advice and recommendation. Having too many fruits might trigger unwanted effects.
Fiber foods have been largely associated with positive weight loss results. Foods with water soluble fiber will keep you full for longer. Moreover, fibers are said to delay stomach emptying and promote satiety hormones. This will naturally make us eat less. Then, certain fibers feed the probiotics in our gut. A balanced party of good and bad bacteria is associated with a reduced risk of obesity.
Losing weight is not only about eating healthily. It is also about exercising. Pair your healthy eating habits with regular sports activities in order to lose weight beautifully and tone your body. See a gym trainer to get a custom-made exercise plan. Start slowly and gradually increase the frequency and intensity of your workouts. Take a friend with you in order to make your sports sessions more fun and meet your social needs at the same time.
Cutting back on foods you’ve had for a long time and losing weight are not free of tough moments. All addictions, when being eliminated, come with downs. In order to face such moments, you should have someone close to talk to or even see a personal coach to guide you through your weight loss challenges.
Motivation and will are key ingredients when it comes to losing weight. Whenever you’re tempted to go back to your old unhealthy habits, picture yourself with the weight you dream of. Remind yourself that a momentary pleasure is less important than your health and weight loss goals. You’re doing this for yourself, first of all. It is your health and your weight. If you try to cheat, it’s you the one to endure the consequences. Repeat that to yourself when unhealthy foods or gym skipping tempt you.
See all the changes you make as a lifestyle redesign. Losing weight and long-term results are not about dieting. They are about eating healthily, exercising regularly and positive thinking and all of them are about respecting your body and your health.