There is a lot of bad weight loss information on the internet.Much of what is recommended is questionable at best, and not based on any actual science.However, there are several natural methods that have actually been proven to work.Here are 10 easy ways to lose weight naturally.
Add protien to Your Diet
When it comes to weight loss, protein is the king of nutrients.Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80–100 calories per day.A high-protein diet can also make you feel fuller and reduce your appetite.
Eat Whole, Single-Ingredient Food
One of the best things you can do to become healthier is to base your diet on whole, single-ingredient foods.By doing this, you eliminate the vast majority of added sugar, added fat and processed food.Most whole foods are naturally very filling, making it a lot easier to keep within healthy calorie limits. Furthermore, eating whole foods also provides your body with the many essential nutrients that it needs to function properly.Weight loss often follows as a natural side effect of eating whole foods.
Avoid Processed Foods
Processed foods are usually high in added sugars, added fats and calories.What’s more, processed foods are engineered to make you eat as much as possible. They are much more likely to cause addictive-like eating than unprocessed foods.
Stock Up on Healthy Foods and Snacks
Studies have shown that the food you keep at home greatly affects weight and eating behavior. By always having healthy food available, you reduce the chances of you or other family members eating unhealthily. There are also many healthy and natural snacks that are easy to prepare and take with you on the go. These include yogurt, whole fruit, nuts, carrots, and hard-boiled eggs.
Limit Your Intake of Added Sugar
Eating a lot of added sugar is linked with some of the world’s leading diseases, including heart disease, type 2 diabetes and cancer.On average, Americans eat about 15 teaspoons of added sugar each day. This amount is usually hidden in various processed foods, so you may be consuming a lot of sugar without even realizing it. Since sugar goes by many names in ingredient lists, it can be very difficult to figure out how much sugar a product actually contains.Minimizing your intake of added sugar is a great way to improve your diet.
There is actually truth to the claim that drinking water can help with weight loss.Drinking 0.5 liters (17 oz) of water may increase the calories you burn by 24–30% for an hour afterward. Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people.Water is particularly good for weight loss when it replaces other beverages that are high in calories and sugar.
Drink (Unsweetened) Coffee
Fortunately, people are realizing that coffee is a healthy beverage that is loaded with antioxidants and other beneficial compounds.Coffee drinking may support weight loss by increasing energy levels and the amount of calories you burn.Caffeinated coffee may boost your metabolism by 3–11% and reduce your risk of developing type 2 diabetes by a whopping 23–50.Furthermore, black coffee is very weight loss friendly, since it can make you feel full but contains almost no calories.
Avoid Liquid Calories
Liquid calories come from beverages like sugary soft drinks, fruit juices, chocolate milk and energy drinks.These drinks are bad for health in several ways, including an increased risk of obesity. One study showed a drastic 60% increase in the risk of obesity among children, for each daily serving of a sugar-sweetened beverage.It’s also important to note that your brain does not register liquid calories the same way it does solid calories, so you end up adding these calories on top of everything else that you eat.
Limit Your Intake of Refined Carbs
Refined carbs are carbs that have had most of their beneficial nutrients and fiber removed.The refining process leaves nothing but easily digested carbs, which can increase the risk of overeating and disease.The main dietary sources of refined carbs are white flour, white bread, white rice, sodas, pastries, snacks, sweets, pasta, breakfast cereals, and added sugar.
Drink (Unsweetened) Green Tea
Green tea is a natural beverage that is loaded with antioxidants.Drinking green tea is linked with many benefits, such as increased fat burning and weight loss.Green tea may increase energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful belly fat.Matcha green tea is a variety of powdered green tea that may have even more powerful health benefits than regular green tea.