How to lose weight the natural way

There is a lot of bad weight loss information on the internet.

Much of what is recommended is questionable at best, and not based on any actual science.

However, there are several natural methods that have actually been proven to work.

Here are 10  easy ways to lose weight naturally.

1. Add in Exercise

Just like you won’t overhaul your diet, you don’t need to suddenly become a gym rat. We’re aiming for sustainable activity here, so if you go from zero to five days a week at the gym, eventually you’re going to burn out. A more manageable goal, Jackson says, is to ramp up your activity slowly, starting with a half-hour walk every day. Then, he suggests some strength training two to three times per week to retain muscle as you lose fat.

 Choose multi-joint movements like squats, push ups, overhead presses, and rows and allow yourself plenty of rest between sets at first. Working out too intensely at first can affect your appetite and energy, so finding a balance is key. A great circuit could include two or three sets, with 8-12 reps each and a few minutes rest between, of the following exercises:

* Squats
* Supported Rows
* Step-Ups
* Overhead Presses
* Glute Bridges
* Incline Pushups

2. Stop “Dieting”

The good news: If you really want to succeed, you won’t be going on a diet. “When someone undertakes a program with the typical approach to diet, they do something that’s very restrictive and drudgery but people think, If they can just do this until they lose the weight, they’ll be fine.

 But if it’s negative and restrictive, it’s temporary. The potentially less-good news (if you’re resistant to change): You will likely have to modify what you eat, how much you eat, or (probably) both.

3. Drink Water

There is actually truth to the claim that drinking water can help with weight loss. Drinking 0.5 liters (17 oz) of water may increase the calories you burn by 24–30% for an hour afterward.

Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people.

Water is particularly good for weight loss when it replaces other beverages that are high in calories and sugar.

4. Eat the Best Foods for Weight Loss.

* Vegetables; are particularly nutrient dense, especially those that are vividly colored, like dark greens and bright red tomatoes. Greens like kale and cruciferous veggies like broccoli and Brussels sprouts are high in fiber, which will fill you up.

* Fruit; is a great choice, too, and though it is higher in sugar, the fiber content tends to offset that in terms of preventing a blood sugar spike. The color rule applies here, too, with brilliant berries leading the pack in terms of nutrient density. Still, watch your portions if your main goal is weight loss

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* Whole grains are fiber-rich and provide necessary nutrients such as B vitamins and magnesium, and yes, even protein. Wheat, oats, and brown rice may be most common, but get creative with quinoa (a particularly good source of protein), amaranth, buckwheat, and teff.

* Lean fish; such as wild-caught salmon, rainbow trout, and sardines are low in mercury and high in Omega 3s and, of course, protein.

* Boneless, skinless chicken breast; is one of the best bangs for your buck in terms of protein content, with 27 grams in a 4-ounce serving.

* Beans; are both low in calories yet very filling, being high in fiber and protein (how’s that for nutrient-dense?). Top choices include black beans, kidney beans, lentils, and chickpeas—but really any are worth your while.

* Nuts; are best enjoyed in moderation on account of their relatively high fat content, which makes them more caloric ounce for ounce than other healthy picks. Stick to the serving sizes (usually an ounce) and you’ll reap the benefits of their wide array of nutrients and the satiating abilities. Especially good picks are almonds, cashews, and pistachios.

5. Eat More Fruits and Vegetables

Fruits and vegetables are extremely healthy, weight-loss-friendly foods.

In addition to being high in water, nutrients and fiber, they usually have very low energy density. This makes it possible to eat large servings without consuming too many calories.

Numerous studies have shown that people who eat more fruits and vegetables tend to weigh less.

6. Add Protein to Your Diet

When it comes to weight loss, protein is the king of nutrients.

Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80-100 calories per day.

A high-protein diet can also make you feel more full and reduce your appetite. In fact, some studies show that people eat over 400 fewer calories per day on a high-protein diet. 

7. Add eggs to your diet

Eggs are the ultimate weight loss food. They are cheap, low in calories, high in protein and loaded with all sorts

High-protein foods have been shown to reduce appetite and increase fullness, compared to foods that contain less protein.

Furthermore, eating eggs for breakfast may cause up to 65% greater weight loss over 8 weeks, compared to eating bagels for breakfast. It may also help you eat fewer calories throughout the rest of the day.

8. Get Enough Sleep

Getting enough sleep is incredibly important for weight loss, as well as to prevent future weight gain.

Studies have shown that sleep-deprived people are up to 55% more likely to become obese, compared to those who get enough sleep. This number is even higher for children.

This is partly because sleep deprivation disrupts the daily fluctuations in appetite hormones, leading to poor appetite regulation. of nutrients.

9. Replace Some Fat with Coconut Oil

Coconut oil is high in fats called medium-chain triglycerides, which are metabolized differently than other fats.

Studies show that they can boost your metabolism slightly, while helping you eat fewer calories.

Coconut oil may be especially helpful in reducing the harmful belly fat.

Note that this does not mean that you should add this fat to your diet, but simply replace some of your other fat sources with coconut oil.

10. Limit Your Intake of Added Sugar

Eating a lot of added sugar is linked with some of the world's leading diseases, including heart disease, type 2 diabetes and cancer.

On average, Americans eat about 15 teaspoons of added sugar each day. This amount is usually hidden in various processed foods, so you may be consuming a lot of sugar without even realizing it.

Since sugar goes by many names in ingredient lists, it can be very difficult to figure out how much sugar a product actually contains.

Minimizing your intake of added sugar is a great way to improve your diet.