1 in every 3 Americans is obese, and it`s not a surprise that many people are jumping into the fad diet bandwagon. Unfortunately, the short-term fad diets are unrealistic and unsustainable and in most cases, the crash dieters end up gaining their weight plus more.
There is a plethora of diets, supplements, workout routines, pills among others that seem like the perfect roadmap to your weight loss.
Unfortunately, many of these do not deliver results we anticipated.
While we can all agree losing weight is tough, there is an easy, and effective way of losing weight that does not require you to spend money or experiment with the so-called diet programs.
Natural weight loss, is more than just dieting or workouts; it involves tweaking your lifestyle, your diet and exercise routine. It`s all about adopting healthy habits that you can incorporate on the long-term and allow you to scale your weight down in a healthy, safe and effective way.
Stick to the 4 rules below to lose weight fast naturally.
Choose the Right Foods
The first step towards losing your weight naturally is to keeps tabs of what you consume.
There are a variety of foods, with each diet having different calorific value, meaning you have to be choosy about what you take.
Let us look at some of the healthy foods and patterns you should include in your diet.
-Befriend water: Water is an essential part of our bodies. Staying hydrated is integral to keep you full for a longer period, therefore, reducing the chances of going overboard with food.
It`s worth noting that at times, our bodies often confuse thirst with hunger, and therefore, always having a bottle of clean and fresh water with you can help in reducing weight gain associated with binge eating.
Not to mention that water is an excellent detoxifier, which rids our body of all the toxins.
-Limit your intake of carbs: Despite our love for carbs, you should understand that they have a fairly high glycemic index. This is to mean that after digestion, they often result in blood sugar surges.
Unfortunately, blood-surging foods are chemically addictive and spur an inflammation, thus, will always keep you in a downward spiral of craving that will ultimately result in added weight or a growing waistline.
Some of the common carbs include white rice, bread, and pasta.
Instead, you should substitute these meals with whole grains, oatmeal and brown versions of rice.
–Reduce sugar in your diet: The refined sugars in foods and beverages are a major contributor to obesity and a plethora of lifestyle diseases.
Sugars are quickly digested and convert to glucose rapidly, which provokes hormone insulin. Insulin is responsible for fat storage in the adipose tissue, hence contributing to weight gain.
Rather than consuming sugar-based sodas or high-sugar snacks, you can take herb tea, fruits, nuts, smoothies, or milk.
Practice Healthy Eating Habits
-Do Not Skip your Meals: Skipping of meals will no longer result to weight loss as many of us believe. Instead, skipping a meal(s) will put you in starvation mode, ultimately leading to accumulation of fat cells.
Also, due to the hunger pangs, you are more likely to overindulge in your subsequent meal, thus, putting you at risk of excess weight gain.
-Small but frequent meals: Rather than skipping your meal, it`s advisable that you take small and frequent meals to keep you satiated, boost your metabolism and keep your energy levels top conditions.
Ideally, you should have 5-6 small meals per day, rather than having the 3 proper meals.
-Try intermitted fasting: The concept behind Intermitted Fasting (IF) is to stave off food for 12-18 hours between dinner and breakfast.
The benefit of IF is that it offers the same benefits as those of a low-calorie diet.
When coupled with a high-intensity workout, you are looking at a perfect weight loss combo.
-Measure your food portions: Food portioning does not necessarily mean that you have to go hungry at all time. Instead, food portioning is about counting your calories, limiting certain food group, or restricting certain elements.
Rather than restricting carbs, sugars or fats, you should invest in a food scale, which allows you to measure and monitor your portion sizes, to allow fast weight loss naturally.
Practice Weight Loss Habits
There are habits associated with individuals who have successfully cut on their weight.
Let’s us look at some of them.
-Exercising Regularly: Indulging in physical activities is one sure way of shedding off your weight naturally fast.
Simple and basic activities such as walking, jogging or running for half an hour can effectively support your weight loss efforts and improve your overall health.
If you are unable to perform the baseline activities, you can as well hit the gym, or do some yoga.
Similarly, you can engage in your favorite sports and still reap the benefits of exercising.
Moreover, exercise will boost your mood because they trigger the release of endorphins, which makes you feel happier, healthier and more confident about yourself.
- What to Keep Away From
–Keep a distance from fad diets: If you google how to lose natural weight fast, you are likely going to come across, hundreds if not thousands of the so-called dietary schemes that promise quick-weight-loss.
Keeping in mind that no magical pill is going to make your weight go away in an overnight, most of these diets are unrealistic and hard to follow. You should keep away from them.
-Ditch the diet foods: Similar to the fad diets; the diet foods are just promotional diets with no calorific content that is useful to your health.
In most cases, the diet foods are laden with “empty calories” and do not provide any nutritional value.
As we have seen, losing weight naturally is not going to happen in an overnight; you need patience, determination, and most importantly a complete overhaul or tweak of your lifestyle.
Follow the above tips to see yourself losing weight fast naturally today.