How to lose weight naturally? It’s simple. Eat less than you burn each day (Diet). In other words, burn more than you eat each day (Exercise). This is easier said than done. Fortunately, in addition to the above two classic tools, there are several proven tips that can help you eat fewer calories and burn more.
Here are 11 proven tips to lose weight in a natural way.
Use Smaller Plate
Studies revealed that using smaller plates can help you eat smaller portions. A person tends to over-serve onto larger plates. Since people consume an average of 92% of what they serve themselves, larger plates lead to larger food intake. A two-inch difference in plate diameter — from 12″ to 10″ plates — would result in 22% fewer calories being served. If a typical dinner contains 800 calories, a smaller plate technique would lead to a weight loss of around 18 pounds per year for an average size adult.
Never Skip Breakfast
Many people are avoiding breakfast in order to lose weight. But, skipping breakfast will not help you lose weight. It may lead you in the opposite direction. You could miss out on important nutrients and you may end up eating more throughout the day because you feel hungry. But if you take breakfast that is high in protein and fiber, it can reduce hunger throughout the day. Studies show that people who eat breakfast every morning are more likely to maintain a healthy weight.
Schedule Your Meals
Scheduling what and when you eat will help you to maintain a well-balanced diet and create a more stable source of energy. It also reduces the temptation to snack on foods high in fat and sugar. If you eat at regular times, your metabolism will be at optimal levels all day long. The goal is to eat every 3 to 4 hours in order to keep your blood sugar at healthy level and for the optimal working of your digestive system.
Exercising is one of the most common methods to lose weight, apart from dieting. Besides helping you lose weight, regular exercise helps prevent or manage several health conditions including stroke, type 2 diabetes, high blood pressure, arthritis, depression, and anxiety. It also boosts your energy and mood.
So try to find an activity you enjoy and are able to fit into your routine. Exercise at least 30 minutes per day, five days a week.
Eat Plenty of Protein
Protein helps you to regulate appetite and satiety hormones in a way to make you feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones.
A research study revealed that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds over 12 weeks, on average, without intentionally restricting any foods.
If you are currently eating a grain-based breakfast, you can consider switching to a protein-rich meal, such as eggs. Eggs, oats, nuts and seed butter, sardines, and chia seed pudding are some of the good choices for a high-protein breakfast. Additional examples of protein-rich foods include chicken breasts, Greek yogurt, lentils, almonds, and quinoa.
Eat a Lot of Fruits and Vegetables
Fruits and vegetables are extremely healthy and weight-loss-friendly foods. They are low in calories and fat, but high in fiber (the typical equation of a successful weight loss plan). They also contain a lot of vitamins and minerals. Several studies have shown that people who eat more fruits and vegetables tend to weigh less.
Eat Fiber-rich Foods
Dietary fibers are plant-based carbohydrates. Unlike sugar and starch, it won’t digest completely in the small intestine. Including a lot of fiber in your food can increase the feeling of fullness, which is important for losing weight. Major sources of fiber are fruits and vegetables, oats, wholegrain bread, brown rice, pasta, beans, peas, and lentils.
Drink Plenty of Water
It is true that drinking water can help with weight loss. Studies revealed that drinking half a liter of water may increase the calories you burn by 24–30% for an hour afterward. There is also evidence to prove that drinking water before meals may result in reduced calorie intake. Interestingly, people sometimes confuse thirst with hunger. As a result, they may end up consuming extra calories when a glass of water is all that they need.
Always Plan Your Meals
Planning can help you have healthy meals and snacks even if you have a super busy schedule that includes work, family, and social obligations. Having a meal plan can save time and money, and reduce food waste. So try to plan your breakfast, lunch, dinner, and snacks for the week. When doing so, make sure you stick to your calorie allowance. You may find it very helpful to make a weekly shopping list.
Never Store Junk Food
Nowadays junk food is found everywhere. The availability and convenience of junk food make it difficult to limit or avoid. In order to escape temptation, do not stock junk food like chocolate, biscuits, crisps, and sweet fizzy drinks at your home. Instead, go for healthy snacks, such as fruits, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.
All alcohol contains energy in the form of calories. A standard glass of wine can contain as many calories as a piece of chocolate. These are “extra” calories because people drink alcohol not to fulfill hunger or meet nutritional needs. Over time, drinking too much alcohol can easily contribute to weight gain. People who gain fat from alcohol tend to gain it in the midsection of their body, causing a “beer belly”.