Studies have shown that almost all people who opt for fad diets and chemical based weight loss therapies tend to gain back the lost weight soon after the treatment ends. In addition these quick fix solutions can lead to permanent health problems.
In many cases the side effects of synthetic weight loss are not immediately apparent. However, damage can occur, often debilitating the immune system and causing irreversible damage to muscles and bones.
Thus, natural weight loss through diet control and exercise is the most effective and healthy way to loose weight and keep it off.
Natural weight loss is the process of losing weight without the use of drugs. It is an amalgamation of healthy eating habits, regular workout sessions and a commitment to stay the course.
1) Try smaller portions
Rational targets must be set and they must not go overboard. Losing weight over a period of time is sensible, as it will help avoid the unwanted side effects of crash diets. The universal formula to a correct weight loss program is to take in fewer amounts of calories than are burnt by regular activities. The best way to do this is by eating smaller portions of healthy foods.
For natural weight loss, a proper regimen must be followed. Foods should be chose that have a low fat and simple carbohydrate content. Fibrous foods, like green vegetables (spinach, broccoli, palmetto), also need to be included in the diet.
Fruits can also help in losing weight. Avoid eating junk food like fries, burgers, pizzas, sodas, chips, etc. Soups are sometimes a good substitute to whole meals as the body perceives water in a soup to be more filling than water served separately and so they help lose weight and provide the necessary nutrients at the same time.
2) Increase meal frequency
For natural weight loss, it is necessary to consume small amounts of food at regular intervals. Dietitians and nutritionists believe that it is the manner in which food is consumed as well as what is consumed that is important.
Food consumed in moderate quantity at regular intervals is less harmful than consuming food in large quantities at a single sitting. There should also be a substantial intake of water, with a minimum of 1 liter or 8 glasses consumed on a daily basis, with more depending on climate. Water helps in detoxifying the system, which is an important feature of a natural weight loss program.
3) Don’t forget exercise that will increase your metabolism
For natural weight loss, a regular exercise schedule compliments a sensible diet by shifting the balance between calorie intake and calorie expenditure.
Try activities like:
- Brisk walking
- Running / jogging
- Swimming can also help in losing weight
4) Reduce your cortisol / stress levels
Sometimes mental stress and low self-esteem can also affect health and foil weight loss plans. These factors are a major obstacle in a successful weight loss program. Hence, it is important to stay away from stressful situations and cultivate methods to deal with stress in a positive and effective manner.
To negate the effects of stress, partake in a recreational activity of choice such as singing, dancing or reading. This will help divert the mind from stressful situations. Meditation is also a proven stress buster.
Constant effort and determination will help achieve natural weight loss targets. Seek rewards for every target achieved, as this will boost the ego and motivation to succeed.
To sum it up, follow the 8 golden rules of natural weight loss. Firstly, measure the right amounts of food serving. Eat lots of fruits and vegetables instead of junk food. Include at least 2 glasses of milk in the daily diet.
Eat foods made of whole grains. Limit the intake of carbohydrates and fats. Consume substantial amounts of protein supplements. Drink at least a liter of water a day and lastly, take the necessary vitamin supplements.
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