Are you in search of what to eat to lose Weight? People want to lose weight for a variety of reasons, however, the commonest and most important reason for intentional weight loss is to stay healthy and maintain a good physique.
Maintaining a good stature or physique does more for you than just looking good. It can increase your lifespan and quality of life.
Excess body weight is usually associated with common chronic diseases such as heart disease, diabetes, osteoarthritis and some cancers.
Losing weight reduces the risk of developing any of these chronic illnesses. It also improves sleep, sexual function and overall well-being.
Weight loss usually requires a combination of increased physical activity, reduced calorie intake and long-term lifestyle and behaviour modifications.
How to Lose Weight Naturally
The following are tips on how to lose weight naturally.
Intentional healthy Weight loss is not a day job, it requires discipline, dedication and focus, to get the job done. There will be ups and downs in the quest for weight loss, such as body aches after exercise, regain of lost weight and not losing weight as rapidly as desired.
Thus, it is best to pay attention to the numerous potential health benefits of weight loss than to focus on numerical weight reduction on a weighing scale.
Increased Water Intake
Studies have shown that drinking more water is associated with weight loss independent of diet and physical activity. Adequate water consumption can aid satiety and reduce calorie intake.
There are also numerous benefits of regular water intake in addition to healthy weight loss, thus an average adult should drink about two to three litres of fluid daily.
Increased Physical Activities
It has been proved that regular cardio or aerobic exercises are effective ways to burn calories, lose weight naturally and maintain good health.
The World Health Organisation recommends at least 150–300 minutes of moderate-intensity aerobic physical activity throughout the week for the maintenance of good health and physique in adults.
In addition to structured exercise, a general increase in physical activity also leads to calorie burn and healthy loss of weight.
Increased physical activity can arise from house chores, standing more than sitting, parking farther away from the entrance to the mall or office and taking the stairs instead of the elevator.
The following are some examples of cardio exercises; Brisk Walking, Jogging, Jump rope, Dancing, Swimming, Boxing, Cycling, Hiking and Stair climbing
High protein diet
Protein is a necessary food nutrient, especially for those who want to stay healthy. A high-protein diet aids the loss of belly fat because it leads to the release of a satiety hormone. This hormone makes you feel full and may reduce your overall daily food intake.
A high-protein diet also increases your metabolic rate, which is, the rate at which the food is broken down in the body.
The following are some examples of high-protein foods; Beans, Fish, Meat and Dairy products such as eggs.
Reduce High glycemic Foods
Most people get about half of their calories from carbohydrates, which makes carbohydrates an important source of energy. There are different types of carbohydrates which include unprocessed or minimally processed whole carbohydrates and refined carbohydrates.
It is recommended that we get our calories from high-fibre or whole carbohydrates such as Vegetables, Barlèy, Legumes, Potatoes and Oats.
Refined carbohydrates such as sugary drinks, pasta, pastries, french piles, crackers and so on should be avoided or consumed in very little quantity because high consumption can aid the development of unhealthy weight gain.
In other words, to lose weight naturally, it is better to consume unprocessed or minimally processed high-fibre carbohydrates while consumption of highly refined carbohydrates should be restricted.
Increased Consumption of Fruits and Vegetables
Fruits and vegetables contain a lot of essential nutrients, fibre, and water. They are calorie-free and take up space in your stomach. This reduces calorie intake, supplies your body with nutrients and promotes weight loss.
Children and adults need five servings of fruits and vegetables each day for optimal health and weight.
Studies have consistently shown that skipping breakfast is associated with unhealthy weight gain. Individuals who intend to lose weight or maintain a healthy weight should eat a balanced breakfast every morning. A balanced breakfast should contain protein, whole carbohydrates, fat, fruits and vegetables.
Reduced Stress Level
High levels of stress have been shown to trigger the production of a stress hormone called cortisol. This hormone is known to increase appetite, resulting in weight gain.
To effectively lose weight, you need to keep your stress level at the bearest minimum. Meditation, Yoga and other pleasurable activities can help reduce stress.
Adequate Rest and Sleep
Sleep helps the human brain and body to function optimally. It has been shown that poor night sleep is associated with an increased risk of weight gain and accumulation of excess belly fat.
Poor sleep may increase an individual stress level and may also lead to the consumption of more calories and snacking during the awake period.
Adequate sleep is good for the health and general well-being of any individual and may lead to weight loss naturally.
Explore: How to practice good sleep hygiene, Health Benefits of Good Sleep
Intermittent fasting entails not eating for a specific period of time each day or week. It is an effective way to lose weight naturally.
It has certain side effects such as headache, and hunger which is transient. Intermittent fasting is not an ideal way to lose weight for every individual
Consultation with your family doctor is advised before adopting intermittent fasting as a modality to lose weight.
Avoid Processed Foods
Processed foods are loaded with bad fat, extra sugar, salt and sodium. These foods are not healthy and their consumption should be limited by individuals who are weight and health-conscious.
Avoid Excess Alcohol Consumption
The term ‘pot belly’ is usually used to describe adult males who have big bellies as a result of excess alcohol consumption. Excess alcohol intake can predispose to more body fat and weight gain.
Cutting down alcohol consumption to the recommended level or abstaining completely can prevent unhealthy weight gain.
Obesity or overweight is not a sign of good health or affluence but strongly predisposes one to certain diseases and ill health. Every individual whether slim or plumpy needs to take active measures to maintain a healthy weight.
Note: This article on how to lose weight naturally is for information/educational purposes, it does not in any way replace appropriate medical advice or therapy.
Explore How to lose belly fat naturally.