Every day we search for ways to lose weight, try different diet plans to maintain the ideal body weight. Many of us get tired following extreme weight loss methods like crash diets and restrictions, visiting weight loss centers or clinics, or going to gym centers.
But the best way is to start your weight loss journey at home. And for this to happen, it is important to know the ways to lose weight naturally. These ways include using items & products easily found at home. These remedies for weight loss are beneficial and do not involve the usage of expensive supplements or diets.
Overweight & obesity is a major issue faced by many & everyone is trying some of the other little ways to reduce those extra kilos. For a better understanding & best results, you can consult a top dietitian online. You can also follow the below tips for weight loss and obesity to lose weight naturally.
Tips to Lose Weight Naturally
Many natural ways are proven to lose weight naturally. Find the below easy weight loss tips:
- Take an Appointment with a Dietitian
- Avoid Junk Food
- Try Calorie Deficit
- Add More Protein to Your Diet
- Eat Less Sugar to Lose Weight Fast
- Drink Plenty of Water
- Drink Green Tea
- Add Probiotics for Better Digestion
- Chew Your Food 32 Times
- Intermittent Fasting
- Get Enough Sleep
- Cardio Exercise for Weight Loss
- Do Yoga at Home
- Learn Stress management
Take an Appointment with a Dietitian
Dietitians curate nutrition plans for their clients as per their present health status. They focus on healthy eating & provide knowledge and education on a weight loss diet meal. A dietitian also suggests how many calories you have to consume per day to lose weight safely. You can also now consult the top dietitian online now and get a customized diet plan for yourself.
Avoid Junk Food
Junk foods are high in sugar, fat, and calories. But it lacks many other needed nutrients like vitamins, minerals, and fiber. Obese & overweight people should take the first step to avoid junk food to lose weight. So, if you are looking to lose weight, you will have to stop binging on junk food, as it will only add on your calories and saturated fat. Start to replace your junk food with healthier choices like fruits, green veggies, legumes, seeds & nuts, healthy protein foods, and whole grains like oats, quinoa, sweet potato & brown rice.
Try Calorie Deficit
Calorie deficit meaning-
A calorie deficit is when the number of calories consumed per day is fewer than the number of calories burned. If you consume more calories than the calories you burn, you won’t lose weight and do not have a calorie deficit. There are different ways to increase your calorie deficit diet– regular exercise & balance between what to eat & how much you eat.
Our body requires a specific number of calories per day to perform the day to day activities. The number of calories a person consumes depends on sex, age, body composition, height, weight, & physical activity of the person. It is beneficial to maintain a calorie deficit to lose weight.
Add More Protein to Your Diet
When you think of weight loss, protein is an important contributor. Protein has many benefits such as weight loss, muscle building, reduces your appetite, and you feel full after a meal. When you digest the food, your body burns calories and metabolizes the protein you eat. Hence a high-protein diet helps to boost metabolism (around 80-100 calories per day). Protein for weight loss is very beneficial & effective.
The different protein foods for weight loss are corn, eggs, black beans, lima beans, potatoes, broccoli, cauliflower, cabbage, oats, legumes, sun-dried tomatoes, guava, yogurt, peas, almonds, cottage cheese, milk, lentils, and avocado.
Eat Less Sugar to Lose Weight Fast
The sugar & weight loss journey do not go well together. Consuming excessive sugar can lead to diseases like heart diseases, cancer, and type 2 diabetes. For weight loss, you have to consume foods having natural sugars restrict yourself to these fruits & vegetables. And, you have to stop consuming ice creams, sweets, aerated drinks, or any other food items having artificial sugars. If you are planning a weight loss for a diabetes person, you should focus your diet on less processed carbs, lean protein, high-fiber, vegetables, fruits, and healthy items like nuts, avocado, olive oil, or canola oil. For a more detailed diet, arrange an online diabetologists consultation and plan your weight loss journey.
Drink Plenty of Water
Water intake for weight loss is helpful and 100% calorie-free. There different roles of water in your weight loss journey are: water helps to burn calories, it removes wastes from your body, having 3 litres of water per day helps to burn fat, overpowers your appetite, boosts your metabolism, and helps in performing intense workouts. On average, a person should consume 8-10 glasses of water every day to reduce weight and stay in shape.
Drink Green Tea
Green tea is one of the natural & healthiest beverages. Green is good for weight loss and includes many antioxidants and plant compounds beneficial for your health. Drinking green tea every day after 30-60 minutes of your meal has many benefits like, helps to burn fat and promotes weight loss. Along with consuming green tea for weight loss, it is advisable to follow a healthy diet & exercise at least five days per week. On average, you drink 2-3 cups of green tea every day.
Add Probiotics for Better Digestion
Probiotics are live microorganisms. Consuming probiotics daily has many health benefits. Some of the probiotics benefits are improving heart health, improves digestion, helps with weight loss, and reduces depression. Other benefits are it reduces inflammation, reduces appetite, and occludes the absorption of dietary fat. The best probiotics for weight loss are yoghurt, sauerkraut, kefir, kimchi, unpasteurized pickles, buttermilk, & unpasteurized vegetables.
Chew Your Food 32 Times
Experts advise you to chew your food 32 times for weight loss. It is suggestible to break down your food with fewer chews to make the food water-filled & soft. You aim to break your food to lose texture.
Chewing 32 times your food has benefits like prevents over-eating & overeating, makes food tastier, & helps with absorption & digestion of the food. Foods that are hard like nuts can be chewed for 40 chews or so and water-based fruits or veggies like cucumber, watermelon needs 10-15 chews only. People who eat carelessly & quickly have weight gain issues along with other health problems. 32 times chewing food promotes weight loss & can also reduce your calorie intake.
Intermittent fasting is one of the ways to lose weight. Adopting intermittent fasting for weight loss means following an eating pattern with short-term fasts on regular basis, or you can say minimal food consumption. There are different ways to adopt this fasting diet for weight loss – the 16:8 method, the 5:2 diet, eat stop diet, the warrior diet, and alternate-day fasting. It is observed that regularly following intermittent fasts for over ten weeks can help to reduce 3-5 kgs of weight.
Get Enough Sleep
Sleep and weight loss go together and lead to weight gain in the future. Poor sleep increases body mass index, appetite, calorie intake, prevents insulin resistance, and demotivates exercise.
Sleep apnea is also one of the common causes of over-weight and obesity. It is a serious sleep disorder and leads to loud snoring and tiredness. There are many other symptoms of morning headache, insomnia, hypersomnia, irritability, lack of attention during the daytime, waking up with a dry mouth, and sometimes breathing stops when you are sleeping. The best time to sleep for weight loss is around 10 pm the night and on average, a person needs 7-8 hours of sleep.
Cardio Exercise for Weight Loss
Practice cardio exercises on regular basis, it is one of the most effective ways to burn calories and improve your physical & mental health. Some of the best cardio exercises for weight loss are running, jogging, cycling, hiking, or power walking.
Cardio exercises help to reduce the risk of heart diseases, controls your cholesterol levels, and boost your metabolism.
Doing cardio exercises for weight loss at least 4-5 times a week is effective and helps to reduce your belly fat. Along with exercise, it is also important to follow a healthy diet.
Do Yoga at Home
Doing yoga on regular basis can bring along many benefits. Yoga is not an aerobic exercise, but certain yoga asanas can help to reduce weight.
There are many yoga asanas for weight loss to practice with a dedication that can help you burn calories. Some of the physical yoga asanas are power yoga, vinyasa, and ashtanga.
Practice vinyasa & power yoga to reduce belly fat, improve your sleep quality, balance your metabolism rate, improve your flexibility, helps with stress management, and so on.
Some of the great yoga asanas are: sun salutations, chaturangadandasana, virabhadrasana, trikonasana, adho mukha svanasana, sarvangasana, sethu Bandha sarvangasana, parivrtta utkatasana, and dhanurasana.
Learn Stress Management
It may be surprising, but a high level of stress can increase your weight. When a person is stressed or suffers from any sleep disorder, their body secretes the hormone cortisol. Cortisol causes problems like an increase in sugar cravings, feeling hungry, high blood pressure & sugar, and increases your weight.
So, it is important to practice stress management for weight loss like exercising 45 minutes a day & doing meditation. Other important stress management techniques are mindful eating, minor lifestyle changes, and consult a psychiatrist online if your stress is uncontrollable.
Mediflam: Consult Top Dietitian Online
It is important to know that it is not an easy task to lose weight overnight. The best way to lose & maintain a healthy weight is to exercise regularly for at least 45 minutes and eat a balanced, nutritious diet.
Have five small portions of meals per day with good-quality protein, whole grains, fruits & vegetables.
With the help of Mediflam- an online health examination platform, you can contact some of the best dietitians. It is an easy process to get in touch with the best dietitian online consultation, they will guide you with your diet plan & provide you an additional knowledge about the nutritional values & healthy lifestyle.
FAQ’S Regarding Weight Loss
How can I reduce my weight naturally?
The best tips for weight loss naturally are:
- Do not skip breakfast
- Eat regular meals
- Include lots of fruits & veggies in your meals
- Exercise regularly for 30-45 minutes
- Drink water
- Avoid street food
What is the best natural drink for weight loss?
The best weight loss drinks are black coffee, green tea, apple cider vinegar, black tea, cumin water, ginger tea, water, & coconut water.
What are the five foods that burn belly fat?
The top 5 natural weight loss foods are nuts, yoghurt, beans, vegetable soups & salads, dark chocolate, & oatmeal.
What burns fat faster cardio or weights?
Cardio workout for weight loss is more effective than weight-training exercises. Weight-lifting is efficient if you want to build muscles. Cardio exercises help burn more calories & visceral fat, that is, the fat around your belly.
What will prevent you from losing weight?
There are many reasons why you are not able to lose weight like, a) not getting enough sleep, b) less intake of protein, c) too much stress, d) eating processed foods, & e) you are skipping meals.