There are so many weight loss diets are available in the market these days including various supplements and diet plans which are claiming quick weight loss, but most of them are lacking scientific evidence. There are some scientific strategies that do have an effect on weight loss program. Being overweight or obese can cause a variety of health problems. Balanced lifestyle and nutritious diet is the key to healthy living and better weight control. Here are 10 tips to lose weight or natural weight loss.
Eat Nutritionally Dense Foods
Healthy meals and snacks play vital role in any weight loss diet. Every diet plan is made up of several food ratios in our diet like every meal consists of fifty percent fruit and vegetables, 25 percent whole grains, and 25 percent protein. The fiber intake should be around 25–30g daily. Eliminate trans fats from your daily diet and minimize the intake of saturated fats, which makes a strong link with the increase of coronary heart disease. Instead, people can consume monounsaturated fatty acids (MUFA) or polyunsaturated fatty acids (PUFA), which are good kinds of unsaturated fat.
Foods that are healthy & rich in nutrients:
Fresh fruits and vegetables.
Whole grains, like rice and oatmeal.
Foods to avoid eating include:
Foods with added oils, butter, and sugar.
Fatty red or processed meats.
Keep Food & Weight Diary
Self monitoring is very important in successful weight loss plan. People can use any paper diary, mobile app, or dedicated website to record every kind of food they are consuming on a daily basis. They can also measure their progress by recording their weight loss on a weekly basis. People who can track their progress in small portions and notice physical changes are likely to stick to a weight loss program.
Engage In Physical Activities
Regular exercise has a very positive impact on our both physical and mental health. Increasing the frequency of physical activity in a very disciplined manner is necessary for natural weight loss. One hour of moderate or intense daily activity, like walking or jogging is a good practice. If one hour per day isn’t possible, you should aim for a minimum of 30 minutes each day.
People who are not physically active should slowly increase the momentum of their exercise that they are doing and then gradually increase intensity. This approach is most sustainable to make sure that regular exercise becomes a component of their lifestyle, in the same way recording meals can psychologically help with weight loss, people might also enjoy keeping track of their physical activity. There are many free and paid mobile apps are available that track a person’s calorie balance after food intake and exercise. If the thought of a full workout seems intimidating to someone who is very new to the exercise, they’ll begin by doing the subsequent activities to extend their exercise levels:
Taking the steps
Walking a dog
Playing outdoor games
Parking farther far from a building entrance
People who have an occasional risk of coronary cardiovascular disease need medical assessment before starting an exercise program. However, prior medical evaluation is also advisable for a few people, including those with diabetes. Anyone who is unsure about safe levels of exercise should speak to a healthcare professional.
Avoid Liquid Calories
It is very much possible to consume many calories on daily basis by drinking sugar sweetened soda, tea, juice, or energy drinks. These are called empty calories because they supply extra energy content without offering any nutritional benefits unless a person is consuming a smoothie to switch a meal, they need to stay to water or unsweetened tea.
Eating too much food, even with low calorie vegetables, may result in weight gain. Therefore, people must avoid it, it’s much better to use measuring cups and serving size charts. Guessing is not an option it ends up in overestimation. The following size comparisons is useful for monitoring food intake when dining out, these sizes aren’t exact, but they’ll help to balance food intake when the proper tools aren’t available.
Three fourth of a cup is a golf ball
One half of a cup may be a ball
1 cup could be a baseball
1 ounce of nuts is a loose handful
1 teaspoon is 1 playing die
1 tablespoon could be a thumb tip
3 oz of meat could be a deck of cards
Many people get happy from mindful eating, which involves being fully responsive to why, how, when, where, and what they eat. Making more healthy food choices could be a direct outcome of becoming more in shape with the body. Those who practice mindful eating habits also attempt to eat more slowly and concentrate on the taste, it’s important to being satisfied after a meal instead of full.
Stimulus & Cue Control
Many social and environmental cues may encourage unnecessary eating. Most of the people are more likely to overeat while watching movies or TV news while others have trouble in passing a bowl of candy to some other person without taking a bite. People can think about the ways to control such unnecessary cravings.
Stocking a kitchen with diet friendly foods and creating structured meal plans will result in a natural weight loss. People who want to look slim and healthy should clear their kitchen from processed or junk foods and make sure that they need only those ingredients which are essential to make simple and healthy meals, by doing this may prevent quick, unplanned, and careless overeating.
Seek Social Support
Seeking the support of friends & family is an important part of any weight loss plan. Some people may need to ask friends or members of the family to help them any how to attain their weight loss goal by motivating & supporting them, while others might like to use social media to share their progress.
Weight loss is a gradual process, and any individual may feel discouraged if the pounds don’t drop off at quite the speed that that they expected. A natural weight loss program requires the individual to hold and not give up. Some people might have to reset their goals, potentially by adjusting the overall number of calories they’re eating or changing their exercise patterns. The most important thing is to keep a positive outlook anyway and be persistent in working to overcome the barriers to a natural weight loss.
Achieving and maintaining weight loss is possible when people tend to adopt lifestyle changes in the long run. Maintaining weight loss program requires commitment & dedication for a healthy lifestyle, there’s no vacation in weight loss program, but people have the liberty to enjoy special meals in celebrations.