While there are a plethora of different weight loss products on the market that claim they will help you lose weight, the truth is very few of them work – and even if they do seem to result in you losing a few pounds, you are not likely to be able to keep the weight off long term by using supplements, bland foods or expensive home-delivered diet meals. The best way to lose fat in long term is to follow a plan that allows you to eat adequate portions of easy-to-find, inexpensive foods.
The following tips to get rid of weight naturally will help you to achieve this in the shortest time possible.
Eat High-Fiber Foods
By eating plenty of foods that are rich in fiber, you will soon find that the weight begins to drop off naturally. There are several reasons why fiber-rich foods result in weight loss; one of these is fiber helps to keep you feeling full because it takes a relatively long time for it to pass through your system. This stops you from feeling hungry between meals and being tempted to eat unhealthy snacks.
Fiber also gets your digestive system working optimally, which helps your body process the foods you eat correctly. In addition, fiber rich foods do not spike your blood sugar levels, so you are less likely to experience cravings for sugary sweet foods.
It is estimated that in the United States, most adults only eat round 5 to 8 g of fiber a day, when the recommended amount is around 21 g for women and 30 g for men. To kick start your weight loss and succeed long-term, try upping your intake of fiber to around 40 g per day. If you have been eating very little fiber, start off slowly because you might find eating too many fiber- rich foods suddenly results in stomach upsets or diarrhea if you are not accustomed.
Fiber rich foods include bran cereals, fresh fruits and vegetables, legumes, dried fruits and whole-grain products.
Eat Salads and Soups
Dr Barbara J. Rolls, author of the bestselling weight loss book “Volumetrics” has conducted many studies at Penn State University on how to lose fat naturally. Dr Rolls found that study participants who added a large salad or bowl of vegetable soup to their meals ended up eating on average 12% calories less than a study control group who went without the soup or salad.
This is an easy natural way to remove excessive weight – not only will you end up consuming fewer calories but you will also get the vitamins and minerals your body requires every day.
Consume Fresh Juice
Many diet and nutrition experts believe that food cravings occur because we are lacking in essential vitamins and minerals. Therefore drinking a large glass of freshly squeezed fruit or vegetable juice every morning can help you meet your mineral and vitamin requirements, and therefore make it less likely that you will have cravings and eat unhealthy foods later in the day.
Non-Exercise Activity Thermogenesis
You don’t need to spend hours in the gym to remove weight although it can help. The truth is that any type of physical movement will burn calories, so all you need to do is include more movement throughout your daily activities. Simple things like cleaning the house, parking further away from the stores, and taking the steps instead of the elevator will help you to burn around 300 to 400 calories per day. This adds up to almost a pound a week or 50 lbs. a year!
Drink More Water
You have probably heard it said numerous times, but one of the best ways to burn fat naturally is to drink plenty of water. You should be drinking about eight glasses of water every day. If you feel hungry you should also try drinking a glass of water instead of eating, because very often this will dampen your appetite.
Many people fail to count the calories they taking from drinks such as soda, alcoholic beverages and fruit juices. The calories you consume every day from liquids can be substantial, so they should definitely be taken into consideration.
As a change to water you can also try drinking herbal green tea, which has fat burning properties when taken in large amounts.
As an alternative to soda try squeezing lemon juice into your water. If you must drink an alcoholic drink, switch to dry white wine and soda as this contains far fewer calories than beer or sweet cocktails.
Eat your MUFAs
MUFA stands for my monounsaturated fatty acids. MUFAs are found in olives, avocados, flaxseed oil, seeds and nuts. By eating a small portion of these foods with every meal you can promote weight loss, according to the author of the bestselling “Flat Belly Diet”, Prevention Magazine editor Liz Vaccariello. Cutting out unhealthy saturated fats that are found in red meat and dairy foods and replacing them with MUFAs is a good way to drop excess pounds.
To lose weight naturally all you need to do is make healthier food choices and establish good eating habits. This will lead to sustainable weight loss, as opposed to a quick fix solution that will not last. By choosing nutritious foods that are low in fat and calories, not only will you find you lose weight but you will also feel and look healthier. Combine the tips listed above for steady weight loss, and a healthier way of life.
The Slim Donkey – “Hee-Haw”
Brody, J. E. (2011). “Still Counting Calories? Your Weight-Loss Plan May Be Outdated”. Published by New York Times. (Online). Available at: http://www.nytimes.com/2011/07/19/health/19brody.html
Rabin, R. C. (2012). “Avoiding Sugared Drinks Limits Weight Gain in Two Studies”. Published by New York Times. (Online). Available at: http://www.nytimes.com/2012/09/22/health/avoiding-sugary-drinks-improves-childrens-weight-in-2-studies.html
U.S. Department of Health and Human Services. (2008). “Choosing a Safe and Successful Weight-loss Program”. Published by National Institutes of Health. (Online). Available at: http://win.niddk.nih.gov/publications/PDFs/Choosingprogram0208.pdf