Implementing natural and effective strategies is the key to sustainable and healthy weight loss. With so many diets and fad solutions, it can be difficult and confusing to find the right approach. This is why it is important to start with a solid foundation to lose weight sustainably.
1. Reduce Your Carbohydrate
Reducing carbohydrate intake is one of the first natural way to achieve sustainable weight loss. Carbohydrates are the body’s main energy source, but consuming too much can lead to excess fat storage and weight gain. By cutting back on your carb intake, you can promote a healthier balance in your diet, leading to long-term weight management.
Here are some tips for reducing your carbohydrate consumption:
Choose Complex Carbs over Simple Carbs
Not all carbohydrates are created equal. Simple carbs, such as white bread, sugary snacks, and pasta, are quickly digested by the body and provide a short burst of energy followed by a crash. On the other hand, complex carbs like whole grains, vegetables (spirulina), and fruits are digested slower and provide sustained energy without spiking blood sugar levels. Aim to replace simple carbs with complex ones whenever possible.
Increase Your Protein Intake
Protein is known for its ability to keep you feeling full for longer periods. By incorporating more protein into your meals and snacks, you can reduce cravings for high-carb foods and feel satisfied with smaller portions. Good sources of protein include lean meats, eggs, beans/legumes, nuts/seeds, and tofu.
Avoid Processed Foods
Processed foods often contain high amounts of refined carbohydrates, contributing to weight gain. These types of carbs offer little nutritional value and can also be addictive due to their effect on dopamine levels in the brain. Instead of processed foods like chips, cookies, and sugary drinks, opt for whole, unprocessed foods.
Practice Portion Control
Cutting out carbs completely is not necessary for most people. Instead of eliminating them from your diet, try practicing portion control. This means being mindful and aware of the serving size of carbohydrate-rich foods you consume and limiting your intake accordingly.
Remember to consult with a healthcare professional before making any significant changes to your diet. They can help you determine a healthy level of carbohydrate intake based on your individual needs and goals.
2. Drink More Water
Our bodies are mostly water; staying hydrated is essential for proper bodily functions, including digestion and metabolism. However, many do not drink enough water throughout the day, leading to health issues and potential weight gain.
One of the main benefits of drinking more water for weight loss is its ability to boost metabolism. Research has shown that drinking 17 ounces (0.5 liters) of water can increase metabolic rate by 29.99% for up to an hour afterward. Simply sipping on some H2O can burn more calories without any further effort.
Water also helps with appetite control. Sometimes, when we feel hungry, our body may signal thirst instead. Staying well-hydrated can prevent this mix-up and avoid consuming unnecessary calories from snacking. Furthermore, drinking a glass of water before a meal can help you feel fuller faster and eat less overall.
Another way drinking more water supports sustainable weight loss is by replacing sugary drinks or high-calorie beverages like soda or juice. These options are often loaded with empty calories and contribute to weight gain over time. Choosing water as your go-to beverage eliminates those excess calories from your diet while keeping you hydrated.
3. Calculate Food Calories
The most important aspect of weight loss naturally is understanding the number of calories you consume daily. This can be achieved by calculating food calories in your diet. Knowing how many calories are present in each meal and snack helps you make better food choices and stay within a healthy calorie deficit for sustainable weight loss.
Here are some steps to accurately calculate food calories:
Step 1: Identify Your Basal Metabolic Rate (BMR)
The first step to calculating food calories is determining your basal metabolic rate (BMR). BMR is the number of calories your body needs to function at rest without any physical activity. It considers factors such as age, gender, height, and weight. Several online calculators can help you determine your BMR with just a few simple inputs.
Step 2: Determine Your Daily Calorie Needs
Once you have calculated your BMR, the next step is to determine your daily calorie needs based on your level of physical activity. If you have a sedentary lifestyle, multiply your BMR by 1.2; if you are lightly active, multiply by 1.375; if moderately active, multiply by 1.55; if very active, multiply by 1.725; and if extra active or an athlete, multiply by 1.9.
For example, if your BMR is determined to be 1500 calories per day and you lead a moderately active lifestyle, then your daily calorie needs would be 2325 (1500 x 1.55).
Step 3: Use Nutritional Labels
Most packaged foods have nutritional labels listing their calorie content per serving size. Check the serving size mentioned on the label and adjust accordingly if you consume more or less than that amount.
4. Eat Mindfully
Eating mindfully is a key practice that can greatly contribute to sustainable weight loss. Mindful eating means being fully present and aware of what you eat, why, and how it makes you feel.
It’s easy to fall into the trap of mindless eating, especially when surrounded by distractions such as TV or social media. We often eat without paying attention to our food, leading to overeating and consuming more calories than we need.
Here are 5 tips for practicing mindful eating:
- Slow down: Take your time with each meal and chew your food thoroughly. This allows your body to digest the food properly and gives your brain enough time to register when you’re full.
- Listen to your body: Pay attention to physical hunger cues such as stomach growling or a feeling of emptiness in the stomach. Learn to distinguish between emotional cravings and real hunger.
- Eat without distractions: Turn off the smart TV, put away your smartphone, and focus solely on your meal. This will help you fully enjoy your food and prevent overeating.
- Engage all senses: Notice the colors, textures, smells, and flavors of your food. This enhances the pleasure of eating and helps you become more aware of what you’re putting into your body.
- Stop when satisfied: Don’t feel like you have to finish everything on your plate just because it’s there. Tune in with yourself throughout the meal, and stop eating when you feel comfortably full.
5. Fast Intermittently
Intermittent fasting has gained popularity in recent times as a way to speed up weight loss. This eating pattern involves cycling between periods of eating and fasting, with different variations such as the 16/8 method (fasting for 16 hours and eating within an 8-hour window) or the 5:2 diet (eating normally for 5 days and restricting calorie intake to 500-600 calories on two non-consecutive days).
One of the main reasons why intermittent fasting is considered a natural hack for weight loss is because it mimics our ancestors’ eating patterns. Our ancestors did not have access to food all day, so they had to adapt to periods of feast and famine. Intermittent fasting taps into this evolutionary adaptation by allowing our bodies to enter a state of ketosis during fasting, where it burns fat for energy instead of glucose.
Conclusion
It’s time to say goodbye to crash diets and hello to sustainable weight loss. You can change your eating habits and overall lifestyle by implementing these natural tips. Remember, weight loss is a journey that takes time, patience, and consistency. Focus on making small changes daily rather than trying to achieve quick results.
