Obesity is a great concern not merely because of the excess weight, but also because it makes you susceptible to a number of serious health problems such as Type 2 diabetes, high blood pressure, heart disease, and others.
There is a lot of bad weight loss information on the internet. Much of what is recommended is questionable at best, and not based on any actual science.
However, there are several natural methods that have actually been proven to work.
Eat Whole Foods
One of the best things you can do to become healthier is to base your diet on whole, single-ingredient foods. By doing this, you eliminate the majority of processed food. Most whole foods make it easier to keep within healthy calorie limits. Furthermore, eating whole foods also provides your body with the many essential nutrients that it needs to function properly. Weight loss often follows as a natural “side effect” of eating whole foods.
Avoid Processed Foods
Processed foods are usually high in added sugars, added fats and calories. Furthermore, processed foods are engineered to make you eat as much as possible.
Eat More Fruits and Vegetables
Fruits and vegetables are extremely healthy, in addition to being high in water, nutrients and fiber, they have low energy density. Which makes it possible to eat large servings without consuming too many calories. Numerous studies have shown that people who eat more fruits and vegetables tend to weigh less.
Its a fact that drinking water can help with weight loss. Drinking 0.5 liters (17 oz) of water may increase the calories you burn by 24–30% for an hour afterward. Drinking water before meals may also lead to reduced calorie intake. Water is particularly good for weight loss when it replaces other beverages that are high in calories and sugar.
Count Your Calories
Being aware of what you’re eating is very helpful when trying to lose weight. There are several effective ways to do this, including counting calories, keeping a food diary or taking pictures of what you eat. Using an app or another electronic tool may be even more beneficial than writing in a food diary.
Cook with Coconut Oil
Coconut oil is high in fats called medium-chain triglycerides, which are metabolized differently than other fats. Studies show that coconut oil can boost your metabolism slightly, while helping you eat fewer calories. Coconut oil may be especially helpful in reducing the harmful belly fat.
Probiotics are live bacteria that have many health benefits when eaten. They can improve digestive health and heart health, and even help with with weight loss. Studies have shown that overweight and obese people tend to have different gut bacteria than normal-weight people, which may influence weight. Probiotics can help regulate your healthy gut bacteria, and can also block the absorption of dietary fat, while reducing appetite and inflammation.
Cardio — whether it is jogging, running, cycling, power walking or hiking — is a great way to burn calories and improve both mental and physical health. Cardio seems to be particularly effective at reducing the dangerous belly fat that builds up around your organs and causes metabolic disease. Cardio has been shown to improve many risk factors for heart disease. It can also help reduce body weight.
Add Resistance Exercises
If you lose a lot of muscle, your body will start burning fewer calories than before. Loss of muscle mass is a common side effect of dieting. By lifting weights regularly, you’ll be able to prevent this loss in muscle mass. As an added benefit, you’ll also look and feel much better.
Change Your Lifestyle
People who diet tend to gain more weight over time. In Fact, dieting is one of those things that almost always fails in the long term. Instead of focusing only on losing weight, make it a primary goal to nourish your body with healthy food and nutrients.
Eat to become a healthier, happier, fitter person — not just to lose weight.
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