weight loss of a woman

How to Lose Weight Naturally

Natural weight loss has many benefits. If you lose weight, you can live a longer, healthier life. Moreover, it can also improve your mental and physical health.

The goal of weight loss goes beyond fitting into smaller jeans. The benefits of maintaining a healthy weight include improved mobility and mood and a smaller risk for serious illnesses.

Aside from those, Piedmont obesity medicine physician Jeffrey McDaniel, M.D., says better weight control lowers cancer risk. Additionally, weight loss can reduce chronic pain and prevent diabetes.

If you want to enjoy these benefits, here’s a list of how to lose weight naturally. 

1. Eat Slowly

Researchers found that people with type 2 diabetes who were slow eaters were less likely to be obese.

Satiety plays a major role in this link. After eating, gut hormones take 20 minutes to reach the brain, triggering feelings of fullness. In essence, a sense of satiety indicates that we no longer need to eat. Eating too quickly can push us past an appropriate amount of food and cause us to overeat.

Practicing slow eating can help us avoid overeating by taking advantage of this delay in satiety and eating fewer calories by ensuring we feel full before we overeat. You can start incorporating slow eating into your life by following these tips and strategies: 

  • To help you keep track of timing while eating, you can use a stopwatch or timer 
  • Try chewing 15-30 times per mouthful, depending on what you’re eating 
  • Drink water between bites as a digestive aid to increase the feeling of being full.
  • To promote a more deliberate eating process, put down your utensils or hands between bites 
  • Spread out meal consumption over 20-30 minutes to allow the brain to pick up satiety hormones

2. Incorporate Protein into Your Diet

Among nutrients, protein plays the most important role in weight loss. When you digest and metabolise protein, your body burns calories. Thus, a high-protein diet can boost metabolism by 80–100 calories daily.

Additionally, a high-protein diet can reduce your appetite and help you feel full. According to some studies, people who eat a high-protein diet consume over 400 fewer calories per day than those who eat a low-protein diet. 

You can make a huge difference by eating a high-protein breakfast (such as eggs) every morning

3. Consider Intermittent Fasting

Fasting intermittently (IF) involves consuming meals within a shorter time frame during the day and observing regular short-term fasts.

Overweight individuals who fast intermittently for up to 24 weeks lose weight, according to several studies.

Here are some of the most common methods of intermittent fasting:

  • Alternate day fasting (ADF): A fast is observed every other day, and a normal diet is observed on the days when you are not fasting. There is a modified version that involves eating only 25% to 30$% of a person’s energy needs on fasting days.
  • The 5:2 Diet: 2 out of 7 days should be fasting days. During fasting days, eat only 500–600 calories.
  • The 16/8 method: A 16-hour fast and an eight-hour window for eating. In most cases, the 8-hour period would be from noon to 8 p.m. Participants in a study using this method consumed fewer calories and lost weight when eating during a restricted period.

4. Consume Whole, Single-Ingredient Foods

Choosing whole, single-ingredient foods is one of the best ways to become healthier.

Doing this eliminates the vast majority of added sugar, fat, and processed food.

Keeping within healthy calorie limits is much easier when you consume whole foods, which are naturally very filling. In addition, eating whole foods will provide your body with the many essential nutrients it requires to function properly. Also, when you eat whole foods, you are often more likely to lose weight as a result.

5. Reduce Consumption of Refined Carbohydrates and Sugar

It would surprise most people to learn that Australians consume half a kilo of sugar every week. Cakes, pies, lollies, sweetened drinks and other sweetened products smuggle large amounts of sugar into our diets.

On the other hand, fibre and other nutrients are absent from refined carbohydrates due to their heavy processing. Pasta, white rice, and bread are among them.

These foods are fast-digesting, and they convert quickly to glucose. Insulin is produced when too much glucose enters the bloodstream, which promotes fat storage in adipose tissue. As a result, weight gain occurs.

You should replace processed and sugary foods with healthier alternatives whenever possible. Here are some good food swaps:

  • Replace white rice, bread, and pasta with whole-grain options
  • Instead of high-sugar snacks, eat fruits, nuts, and seeds
  • Drink herbal teas and fruit-infused water instead of high-sugar sodas
  • In place of fruit juice, make smoothies with water or milk

6. Drink More Water

Weight loss can actually be achieved through drinking water. A half-litre (17 ounces) of water could increase your calorie burning by 24–30% for an hour afterwards.

In addition, middle-aged and older people may reduce their calorie intake by drinking water before meals. Also, if you replace other beverages high in calories and sugar with water, you will lose weight more quickly.

7. Consume Unsweetened Green Tea

An antioxidant-rich natural beverage, green tea is packed with health benefits.

It is known that drinking green tea can help you lose weight and burn fat. There is evidence that green tea can increase energy expenditure by 4% and selective fat burning by up to 17%, especially regarding harmful belly fat.

Matcha green tea may offer even greater health benefits than regular green tea.

8. Watch Your Diet and Exercise

If you want to lose weight, you should keep track of everything you eat, drink, and do every day. It is best to keep a food diary or an online food tracker to track what you eat.

A study found that tracking physical activity consistently helped with weight loss. In addition, a review study found that monitoring food intake and exercise was positively correlated with weight loss. Even a simple pedometer can assist in weight loss.

Take Better Care of Your Health

You can take better care of your health by achieving weight loss naturally. Aside from that, you can also regularly tune in for more health tips from Click Clinic

We strive to make healthcare accessible to all, so we offer online services, such as online medical certificates and online prescriptions. If you are currently taking weight loss medications, we can also provide repeat certificates. Check our website to know more!