Weight loss is essentially a key factor in overcoming various health-related problems nowadays. If you’re obese and lie above the normal limits of BMI (Body Mass Index), it is recommended. For a better and more effective way of doing it, you need to consult dieticians, especially if you have a serious situation like Diabetes, etc.
The goal is to:
- Better Gut Health
- Keeping your energy levels high
- Less appetite
9 Natural Tips for Weight Loss
Here are some of the best Science-based natural tips you can add to your daily life to ensure consistent weight loss over time:
1. Calorie Deficit Diet
A calorie deficit is eating calories less than your maintenance calories. For this, you can calculate your calories and add your data accordingly. Once your calories are obtained, you should eat approximately 200-300 fewer calories. This will surely make your body lose an excessive amount of body fat.
2. Regular Exercise
Doing an exercise like strength training three times per week can make your body tone and also helps increase your metabolism. Enhancing metabolism helps in better digestion and more weight loss. Cardio can also be a better option but must be low-intensity for healthy weight loss.
3. Proper Sleep Cycle
8 hours of sleep is necessary for adequate weight loss. Scientifically, sleep between 10 pm and 2 am is critical because growth hormones are released, which helps in fat loss.
4. Eat Whole-grain Foods
Whole grain foods are more satiating than sugars and refined carbs. You can use these options in your daily diet, i.e., Wheat, barley, and Maize. They will keep you full for a long time and decrease cravings.
5. High Protein Diet
Protein is the main macronutrient for the better overall health of the body. It helps in nourishing muscle growth. So, protein is required to prevent muscle loss. Protein is recommended during weight loss because it decreases appetite and has a fulfilling effect, resulting in less food intake.
6. Manage Stress
Stress causes the release of hormones like cortisol which increases cravings. Cortisol is responsible for replenishing carbohydrates leading to binge eating. Throughout your weight loss, you need to focus on this parameter because it is a major factor that accounts for the failure of weight loss.
7. Drink Plenty of Water
Water can enhance metabolism and increase bowel movements, helping to flush toxins. It is recommended to drink water or green tea if you crave food. Water has no calories but is effective in refreshing mood, i.e., helpful in managing drowsiness.
8. Eat Vegetables
Vegetables are high in antioxidants and have calories in decimals that helps in more intake of food within a calorie deficit. Vegetables like broccoli and spinach are usually used in various diet plans worldwide because they can largely regulate Potassium (K) ions in the body.
9. Intermittent Fasting
Intermittent fasting can be a useful technique for weight loss. The popular 16/8 fasting is generally used, which says you can eat in 8 hours window, and for 16 hours, you can fast. It is an effective means that results in better growth hormone levels and increased immunity. Many studies show that intermittent fasting is far better than other diets because it eliminates the risks like dehydration and nausea.
For better weight loss, eating fewer carbohydrates, eating more protein, and drinking more water intake is necessary. Many people think not eating will result in weight loss, but that is the wrong approach. If you’re looking for a long run or sustained weight reduction, you must eat and exercise mindfully by controlling portions of your diet and moving your body.