Oftentimes, fast or trendy diets are an expensive way to lose weight and get leaner. Sometimes, they also require you to completely eliminate certain foods or entire food groups. If you are among those who would like to continue to eat in a varied and balanced way to lose weight naturally, stay away from diet programs with commercial purposes. There are many small changes you can make to improve nutrition, physical activity and lifestyle with the intent of being able to lose weight more naturally.
Steps
Part 1 of 3: Changing Your Eating Habits
Step 1. Stop eating when you feel satisfied
The body has the innate ability to "count calories" and manage portion sizes. Eating only until you feel satisfied can help you avoid excess calories and cut down on portions.
- Many fast or trendy diets force you to physically count calories, "points" or carbohydrates. Keeping up may not be easy and become more and more frustrating as time goes on. Learning to recognize the body's signals, allowing it to give orders about portions and the amount of calories, is a much more natural way to lose weight.
- Stop eating when you feel full. Basically, you no longer have to be hungry, you must have lost interest in the food in front of you and be sure that what you ate will allow you to feel satisfied for a few hours.
- If you stop eating when you feel full rather than just full, it means that you have overstepped the limit by eating too much. You may feel tense, heavy in your abdomen and feel drowsy. Stop eating before you start feeling these annoyances.
Step 2. Eat consciously
Changing your eating habits can help you lose weight. Mindful eating can mean you can eat less and feel satisfied with less food.
- Learning to eat mindfully takes practice, time and patience.
- Start by eliminating all the distractions that surround you while you eat. Turn off your TV, cell phone, and computer. All of these pastimes can keep you from concentrating fully on the meal.
- Spend about 20-30 minutes on each meal. Place your fork on your plate between bites, sip some water, or have a relaxed chat with a friend or family member. When you eat slowly, it is easier to realize the quantities and to be able to stop when you feel satisfied.
- Find time to focus on what you are eating. Analyze the flavors and textures, observe the colors of the ingredients. Being very attentive and focused on food can help you eat more slowly and get more satisfaction out of your meals.
Step 3. Eat a diet rich in lean protein sources
In addition to reducing portions, it is better to choose healthy, low-calorie foods. Lean protein helps you minimize the amount of calories you eat.
- Lean protein sources are low in fat and low in calories, but high in protein. In addition, they allow you to feel full for longer, reducing the likelihood of giving in to the temptation to eat between meals.
- Lean protein sources include: low-fat dairy, eggs, poultry, pork, lean cuts of beef, fish, legumes, and tofu.
- Try to include a source of protein in every meal or snack. In this way you will be able to meet your daily protein needs with the added advantage of having more balanced meals.
Step 4. Cereals and derivatives must be whole
There are two types of cereals on the market to choose from: whole grains and refined ones. Try to eat 100% whole grain products as often as possible to enjoy the many nutritional benefits.
- 100% whole grains are less processed and contain all parts of the grain. They provide a greater amount of fiber, protein and other nutrients beneficial to the body.
- Whole-grain health-promoting products include: oats, quinoa, millet, as well as wholemeal rice, bread and pasta.
- Refined grains undergo more industrial processing and contain only few nutrients than whole grains. They should only be eaten from time to time, while in everyday life it is advisable to choose only wholemeal products.
Step 5. Fill half of the plate with fruit and vegetables
An excellent tip that can help you keep calories in check, while also increasing the nutritional intake of your meals, is to always fill half of your plate with fruit or vegetables.
- Both contain only a few calories while being rich in nutrients. When half of each meal or snack is made up of highly low-calorie foods, it is easier to keep track of the total calories consumed daily.
- Fruits and vegetables are also excellent sources of fiber. Like protein, fiber helps you feel satisfied by eating less and makes you feel full for longer. The direct advantage that follows is that it becomes easier to avoid overdoing the snacks between meals.
Step 6. Limit high-fat processed foods
Whether you are following a commercial diet or a more natural program, you should limit your consumption of packaged products that are high in fat and calories. In fact, these are foods that do not help you lose weight in any way.
- Generally, processed foods contain a lot of calories and only very few nutrients. During the manufacturing process they are in fact deprived of most of the beneficial substances.
- Note that the junk food category includes a wide variety of foods, including some that are healthy and nutritious. For example, packaged salad is considered an industrial product, but it is still a healthy choice.
- Among the products that should be avoided are: snacks, biscuits, cakes, sausages, frozen ready meals, canned foods that contain added sugar, chips and crackers.
Step 7. Make sure you drink enough water
Adequate hydration is important for the health of the whole body and can also help you lose weight.
- In general, it is advisable to drink at least eight glasses of water a day, but in some cases it may be better to go up to thirteen. Specifically, your needs may vary based on age, gender and level of physical activity.
- If you have chronic dehydration, the chances of feeling hungry often during the day increase. As a result, you may be overeating or snacking more than necessary.
- Remember that drinking a large glass of water before each meal can help reduce hunger and partially fill your stomach by helping you eat less.
Part 2 of 3: Changing Your Lifestyle
Step 1. Try to be more active
Exercising and keeping moving is essential for losing weight. It is in fact a natural method of burning fat and calories.
- Assess what your current level of physical activity is or how much exercise you already do regularly. Remember that walking to and from the car or cleaning the house can also be considered exercise.
- Increasing your physical activity level is a simple and effective way to help your body burn extra calories.
- Analyze your typical day or week. On what occasions can you do more movement? Can you walk longer or more often? Can you use the stairs instead of the elevator? Can you work or watch TV while standing?
Step 2. Play sports
In addition to the movement you make to move or to take care of daily chores, it is also important to exercise in a constant, structured and planned way. This is a healthy choice that will help you lose weight.
- In general, health professionals recommend doing about 150 minutes (two and a half hours) of aerobic exercise per week.
- Prefer a moderate intensity activity such as: walking, running, dancing, aerobics or using the elliptical.
- Also include two or three weekly muscle strength workouts. Strength training on a regular basis helps you build lean muscle mass while increasing your body's ability to burn calories even in a resting state.
Step 3. Get more sleep
If you want to have a healthy body, it is essential that your sleep is restful and regular. While you sleep, the body rests, repairs itself and strengthens itself.
- Research has shown that people who sleep poorly or irregularly tend to weigh more than those who can rely on quality sleep.
- Furthermore, the same studies revealed that irregular or insufficient sleep causes increased levels of ghrelin - the hormone responsible for feeling hungry. This makes it difficult to stick to the rules in terms of portion size or number of snacks.
- Try to get at least 7-9 hours of sleep a night. Also, try to avoid any possible distractions, for example by turning off electronic devices (such as cell phones and TVs) before going to bed.
Step 4. Relieve Stress
Nowadays, we are all suffering from a mild level of chronic stress, it is almost inevitable. Unfortunately, being constantly stressed can interfere with your desire to lose weight.
- Stress is a natural emotion that affects everyone. When not handled properly it can cause the body to increase its production of cortisol. The direct consequences can be an increase in the feeling of hunger, increased physical fatigue and a stalled body weight.
- Find ways to frequently relieve stress and relax. It is essential to be able to find activities that will help you eliminate tension. For example, try listening to some music, meditating, walking in nature, reading a good book or talking to a friend.
- If you are having a hard time managing stress despite your efforts, consider seeing a therapist. He will be able to give you specific advice that will help you manage tensions and worries better.
Part 3 of 3: Managing the Natural Weight Loss Process
Step 1. Measure your body
When trying to naturally get leaner and lose a few pounds, it's helpful to keep track of your progress.
- Take notes to see if the diet and exercise program you are on is working. If you can't lose weight, you may need to eat less or move more.
- Record every time you step on the scale. Ideally, you should weigh yourself once or twice a week. The data collected will provide you with an accurate overview, also highlighting the progress made.
- In addition to weighing yourself, take measurements. Wanting to lose weight means wanting to see your measures decrease along with the pounds on the scale. Measure your chest, hips, waist and thighs, then take your measurements again once a month to get an accurate view of your progress.
Step 2. Keep a journal
Whether you're trying to lose weight or change your diet or lifestyle, it can be helpful to start journaling.
- Write down your goals. Specifically, take note of your current weight, weekly weight checks, and how many pounds you need to lose. It could be a motivating element that will help you stay on the right path.
- In addition to this, it is known that registering meals regularly can help you lose weight more easily. This is a way to be more trustworthy and responsible to yourself.
Step 3. Create a support group
It is an essential part of any weight loss program. Research has shown that people who can rely on the support of others while trying to lose weight tend to be more successful.
- Share your plans and your desire to naturally lose weight with friends, family or colleagues. It is very likely that someone wants to do the same, together it will be more fun and motivating.
- You can also consider looking for an online support group or posting in a forum. You will be able to count on a large number of people at any time of the day.
Advice
- If you need an extra boost, ask a friend or family member to join the project that will lead you to a healthier body.
- Before making any major changes to your diet or lifestyle, talk to your doctor.
- If you want to lose weight, you need to exercise at least one hour a day.
