Naturally weight loss

If you want to lose weight, it is not a very easy task. People often ask me for the best ways to lose weight as there are so many ways that it can be done. I have tried all the ways and none of them works on a long-term basis. But I can assure you this one will work for sure. It is also called ‘Natural Weight Loss’ and this means that you can lose weight and lose body fat without following any special diet or exercise routine. Most of the time when people talk about losing weight they are referring to some kind of unnatural way, which no one can do naturally without pills or medication.

Weight Loss Tips That Actually Work!

Most of my clients like talking to me regarding their weight loss problems. They know that I can help them out with all their weight-related issues and I am always happy to help as well. Here are a few tips that I suggest to my clients to lose weight, and make them healthy and fit at the same time.

1. Exercise regularly. Regular physical activity brings about a lot of benefits to your life. These include improving your metabolism, increasing energy levels, and reducing stress levels among other advantages. There are a number of different forms of workouts you can do for weight loss. You can try aerobics, dance, boxing, tennis, yoga, rowing, etc. When you increase the intensity of your workout, your heart rate increases, making it more difficult to hold a conversation. To get an idea of what exercising is like you can check out these posts by Jim Kardashian, Mark Platt

2. Get enough Sleep. Without sleep, you cannot function properly and even if you do, your brain will not be able to operate at peak capacity. Lack of sleep also affects your appetite and makes it harder for you to gain weight. Getting an adequate amount of sleep can increase your basal metabolic rate (BMR). This is the maximum rate at which your body burns calories, it can vary according to your age and sex. Your BMR is higher than your average daily calorie consumption.

3. Stay Hydrated. Hydration plays a big role in maintaining overall health. Water helps flush out toxins from your system and reduces inflammation. Drinking plenty of water at regular intervals will give you the fluid you need on a daily basis. Since your body is made up of 60% water, you should aim for around 10-12 glasses of water each day.

4. Have Breakfast Every Day. Eating breakfast every day improves performance and concentration throughout the day. Having something nutritious before dinner will ensure that you stay full for a longer while and avoid snacking between meals. Even when you are feeling hungry and don’t feel like eating, you will still receive satisfaction. Make sure you have at least 5-6 eggs per day or at least 2 servings of whole grains. A study done by Harvard University found that those who ate high-protein cereal and low-fat dairy products or fruit juice were more likely to consume fewer calories.

5. Eat Healthy Fats. Healthy fats are good for your heart and overall health. Choose omega-3 fatty acids, especially flaxseed and chia seeds which are found in nuts such as almonds, walnuts, and pistachios. Olive oil, avocado oil, corn oil, and sunflower oil are great sources of healthy oils.

6. Drink More Vitamin C Water. Water is the most natural source of hydration and drinking more is the easiest way to stay hydrated. However, it is important for the body to drink lots of liquids including water, juices, and alcoholic beverages which help you maintain proper hydration and prevent dehydration. Also, you should take multivitamins throughout the day and incorporate Vitamin C supplements into your diet.

7. Start Small. Losing weight gradually is the key to success. You need to find a consistent approach to the process of weight loss. Don’t start out too large or too small and keep working small steps at a time. Remember that fast and drastic weight loss techniques are unsustainable especially after you reach your target weight.

8. Avoid Sugar. The processed foods available at restaurants are loaded with sugar. Try avoiding sugar-sweetened drinks, sweetened coffee, ice cream, cakes, etc. Instead, opt for whole grain cereals and porridge as your main breakfast options.

9. Snack on High Fiber Foods. Fiber absorbs water, keeping you full and preventing overeating. Keep things simple by choosing natural fiber-rich snacks. My favorite snack would be banana chips with an apple or banana with peanut butter.

10. Add Lots of Probiotic Foods to Your Diet. Certain antibiotics may affect your ability to metabolize certain nutrients such as probiotics as these antibiotics destroy the gut microflora that promotes healthy digestion. Adding fermented vegetables like kefir, yogurt, pickles and kimchi to your food can improve digestion. Check out these amazing keto recipes.

11. Do Strength Training. At first, you may begin to do exercise for weight loss but remember to increase weight slowly. This means doing strength training with dumbbells which will strengthen your muscles and tone your body. Doing abdominal exercises as well as crunches at the end of your sets will stimulate digestion and allow you to move around more without straining your back. Some examples of exercises you could try are squats, lunges, pushups, dips, etc.

12. Consume Almonds & Walnuts. Bananas, apples, pears, apricots, raspberries, and melons are rich in vitamins, minerals, dietary fibers, and antioxidants. Studies show that eating almonds has various positive effects on mental health.

13. Switch to Green tea Or Coffee. Research shows green tea provides energy and boosts mental functioning. For energy, green tea is recommended as it contains caffeine. By choosing a cup of steaming hot water over black tea, you save about 180 calories. Another benefit of using tea instead of coffee is that green tea is also packed with antioxidant compounds and polyphenols which may provide anti-aging benefits and boost memory. Selecting teas without sugar will ensure that you stay fuller than coffee and you get rid of extra calories in your meal.

14. Reduce Stress. Too much stress can lead to unhealthy lifestyle choices. While working yourself can be easier to manage, managing stressful situations can be difficult too. In fact, research shows that negative coping skills can reduce your mood. Taking deep breaths, visualizing positive thoughts, and focusing on being grateful are things we can do to decrease our feelings of stress and anxiety.

15. Boost Immunity. Food rich in essential amino acids helps your immune system fight against viruses and bacteria which cause diseases. Fish, shellfish, avocados, chicken, eggs, turkey, and quinoa salads are a great choice

16. Limit Alcohol Consumption. excessive intake of alcohol can lead to obesity, diabetes, high blood pressure, and strokes. The recommended limit to alcohol is 12 units per week for men and 8 units for women

17. Limit Red Meat Intake. The saturated fat present in red meat increases your cholesterol levels. Besides, eating red meat can lead to heart damage. Refined white flour bread and pastries can easily replace red bread.

18. Use Herbs in Cooking. Fresh herbs such as basil, rosemary, thyme, and oregano can help enhance the flavor of the dish you cook. Basil, sage leaves, rosemary, and cilantro are common herbs used in cooking.

19. Practice Mindfulness Meditation. Mindfulness meditation aids you to relieve stress and reduce anxiety.

20. Go Back to Self Care. Take care of yourself every day. After all, self-care is good for your own well-being. Listen to music, read a book, or watch TV.

21. Set Personal Goals. Successful goals are ones that you clearly know will work for you. Once you set your mind on achieving a goal, it can become very difficult to let go of the course or stop doing everything you were going to do. So set your goals and focus on doing the activities necessary to achieve them. As mentioned earlier, you need to increase your daily calorie consumption and then follow a maintenance plan until you achieve your desired goals.

22. Cut Out Added Sugars From Life. Oatmeal, granola bars, cookies, candy, potato chips, etc. are sugary and contain plenty of empty calories. Cut out soda and juices as well as cakes and cookies so that you spend your money on healthier alternatives like fruits, vegetables, and fish.

23. Cut Down On Sodium Intake. Although sodium is not bad, people with hypertension and people living with chronic illnesses such as stroke must be careful about sodium intake. Find out what exactly sodium in foods is and stick with it.

24. Avoid All Processed Foods. Processed foods taste bad but they are loaded with salt, nitrates, trans fats, and other things we do not like eating. Think twice before eating anything canned, frozen, dried, or packaged.

25. Replace High Carb Milk Substitutes with Nonfat Dairy Alternatives. Whole milk is loaded with vitamins, minerals, calcium, and vitamin D. We do not need to add chemicals to milk to artificially raise its nutritional value. Alternative milk is a better alternative than ordinary milk.

26. Buy Local Options. Buying locally can be expensive but it can be worth it due to many factors such as lower prices, convenience, and support from manufacturers and suppliers.

27. Use Meal Replacement Beverages. Over time use Meal Replacement Shake, shakes by Nutella, Slim Balance Shake, Powerade, Keto Berry Shake, Mega Shake, etc

28. Increase Fiber Intake. Increasing your fiber intake not only adds bulk to your bowel movements, but it also helps you control your appetite. Aim for 25-25g of fiber per day to reap the benefits.