Being overweight is associated with many health risks; it can cause heart disease and a high level of cholesterol in the body. That’s why overweight people are trying to lose weight. Majority of them are unsure of how they can lose weight safely and naturally. Moreover, many websites and adverts, especially those that belong to companies that sell weight-loss products or diet drugs, tend to misinform people on weight loss.
According to the Centers for Disease Control and Prevention [CDC], the ideal weight to lose per week is between 1 and 2 pounds. If you lose more weight than this in a week, you are more likely to regain weight.
The following are some of the natural ways you can lose weight.
- Stay active
There is no doubt that exercise can help you to lose weight. When you exercise, you burn calories. Exercise can also increase your metabolism and improve your outlook. You can go on a walk or stretch as this will increase your energy and motivation to continue with your weight loss journey. If you lack the time for a long workout, you can just take 10 minutes of your schedule and exercise. Again, you should find an exercise that you enjoy. You can dance, hike, cycle, walk with a friend, etc.
- Drink more water
When you drink water throughout the day, it helps to increase metabolism. Consuming more water can also help you to feel fuller, hence helping you to stop eating sooner and consume fewer calories than you would have. You should also replace fruit juices, tea, and coffee with water. That will save up the calorie allowance. Keep a reusable water bottle with you all the times and restrict any other type of drink. This may sound a bit hard, but it is arguably easy to maintain once you get used to it.
- Try intermittent fasting
Intermittent fasting is becoming quite popular as a way to lose weight. There are many methods of intermittent fasting. The most popular method is the 5:2 diets. In this case, you eat normally for five days in a week, and then eat between 500-600 calories for the remaining two days. There is also overnight fasting, which involves fasting for 12 hours every day. For example, you can choose not to eat after dinner, may be by 7 p.m. and then resume eating at 7 a.m. by taking breakfast.
- Reducing carbohydrate intake
Consuming food with simple carbohydrates can help you lose weight due to the limited amount of extra sugar. Eating healthful low-carbohydrate diets should be your priority. You should also focus on consuming whole carbohydrates, fiber, good fats, and lean protein. You should not limit all carbs for a short period; instead, it should be a long-term dietary adjustment. Research shows that reducing refined carbs is beneficial to the body as it reduces the levels of bad cholesterol in the body.
- Eat more protein
Eating more protein can help you lose weight. Research shows that taking diets with high protein can prevent or treat obesity. The study further states that higher-protein diets of 20-30 grams of protein per meal provide an increase in appetite. You should eat more eggs, fish, lean meats, beans, and chicken. These foods are rich in proteins and low in fat.