Losing weight can be tough. Especially when there are so many diets, workout routines, and pills out there that seem like a roadmap to the weight-loss promised land. But at the end of the day, keeping pounds off involves adjusting your lifestyle. Natural weight loss, which involves adopting healthy habits that you can incorporate long-term, can help that number on the scale go down in a safe, effective way.
The problem is when you hit a simple Google search, there's an overabundance of natural weight-loss remedies, products, and pills that look tempting to you. Anybody taking pills, stimulants, injections, fluids, or eating 500 calories a day is focused 100 percent on weight loss and zero percent on health.
It's also important to identify the strategies that feel right for you. A tactic like intermittent fasting may work for some, for example, but others may feel loopy come 10 a.m. without an energy-boosting breakfast. Check out the tips below to help you figure out how to lose weight naturally, in a way that feels totally customized to you and your body. That way, once the pounds peel off, they can stay off-for good.
Do the workout you love. Often times, we think the best weight-loss strategies start with a lofty exercise program. But the reality is that workouts are only one part of the picture, and there are a slew of recommendations for how much exercise we should be getting on a regular basis. The Centers for Disease Control and Prevention (CDC), for example, recommends that adults should exercise 150 minutes a week at a moderate intensity, or incorporate 75 minutes a week of vigorous-intensity aerobic activity. Meanwhile, a study published in Circulation found that the amount of exercise we get has a direct relationship to our heart health-the more you get, the healthier your heart will be-and they suggest two full hours a day as the new goal.
Basically, everyone's different, so it's hard to nail down a guideline that applies to everyone. Don’t feel overwhelmed by the numbers, remember, something is better than nothing. For beginners, try incorporating 30 minutes of moderate intensity movement daily, devoting five minutes before your workout to an active warm-up, then another five minutes to cool down and prevent injury. Once you've got that down, you can layer on time and intensity. After two weeks, add 10 minutes so that you're exercising moderately for 40 minutes, four days per week, or increase intensity.
Finding something you enjoy is an important component to any fitness routine, because like with anything else in life if you enjoy doing it you are more apt to continue doing it. So if running isn't your thing, don't sweat it-try a Zumba class, or meet girlfriends for Spin after work. And don't be afraid to branch out and see if there's something else to love. Varying your workouts will help keep you entertained and help you progress because your body doesn't get used to the same movements. There's no one-size-fits-all workout, so don't box yourself in.
Experiment with eating.
Just like exercise, diets are different for everyone, especially when it comes to the best way to lose weight naturally.I could suggest to one of my clients to eat nuts and berries, meditate, sit in a corner, and eat quinoa. But if that doesn't work for them, they're not going to follow through. It's important to be realistic about what people can and can't do. Start where they want to start,set realistic food goals, and put an end to restricting diets.
If you just want to make a few tweaks to your current eating plan, here’s three idea:
Visit the produce section. It's no secret that eating vegetables is good for you. But shockingly, only 27 percent of American adults eat the recommended three or more servings they should be getting daily, according to a CDC report. Aim to up your vegetable intake to one pound per day. Not only will it help you hit your weight-loss goals, but eating a rainbow of vegetables can also help protect against heart disease, cancer, and the effects of aging.
Try intermittent fasting. Intermittent fasting (or IF) has gotten trendy over the last few years. The concept: Stave off food for 12 to 18 hours between dinner and breakfast, as doing so may offer many of the same benefits of a low-calorie diet, like a lower incidence of cardiovascular diseases. Combine it with high-intensity exercise and you're looking at a winning combo.
Cut out grains for three weeks. As much as we love carbs, studies show that most grains have a fairly high glycemic index, meaning that after one to two hours, your blood sugar surges. Unfortunately, foods that spike your blood sugar are chemically addictive. They cause inﬂammation in your body and keep you in a downward spiral of craving that can ultimately lead to a growing waistline. To break the cycle, try eliminating grains from your diet for less than a month, and notice how your body reacts to the change.
Beware of natural weight-loss pills. A lot of the natural weight-loss supplements are plant-based-green tea extract, bitter orange, raspberry ketones-and harmless-sounding. Studies show that there's not a single product that results in significant weight loss. And, many of them have side effects that can hinder your fitness goals (bloating and gas).
Be open to the right natural herbs for weight loss. While weight-loss supplements are definitely out, those aren't the only things to consider: There are also natural herbs for weight loss.There are 12 herbs and spices that have potentially significant health benefits, including black pepper, cinnamon, cumin, ginger, and turmeric. But out of all of the spices, cayenne pepper has been most praised for its weight-loss properties. Researchers found that just half a teaspoon increases metabolism, and a study group of 25 diners burned an extra 10 calories when it was added to their meal. Even better: For those who didn't regularly eat spicy meals, adding in pepper cut an average of 60 calories at their next meal. (Spicy foods might also be the secret to a longer life.)
But remember, vitamins are good. Generally speaking, you want to load up on essential vitamins and minerals through whole food sources. Supplementing your everyday diet can bring about total-body benefits, including increased muscle tone, more energy and weight loss. Vitamins such as Vitamin D, Copper and Zinc together, Berberine, Magnesium and Fish Oil have benefits for your body. I will go further into depth into the benefits in future posts.