By: Abha Toppo
Obesity or fatness is one of the biggest health problems all around the world. People generally put on weight due to their unhealthy eating habits. They eat and drink more calories than they burn through daily movement and body functions.
In this article we will tell you how to lose weight without exercise, medication and in a natural healthy way. A person can easily and quickly lose weight, the only thing he or she needs to do is maintain a healthy lifestyle through healthy eating and drinking.
7 ways to lose weight naturally
1. Eat Plenty of Protein
Protein has great effects on a person’s appetite. It can increase the feeling of fullness, reduce hunger and also help them eat lesser calories. This is because protein affects numerous hormones that play an important role in hunger and fullness, including ghrelin and GLP-1. A study showed that high protein intake from 15-30% of calories helped people eat 441 less calories per day and reduce 11 pounds in 12 weeks and that too without deliberately restricting any foods.
If at present you are eating a grain-based breakfast then you will have to consider switching to a protein-rich meal, like eggs, which are inexpensive and easily available.
In a study, obese or overweight women who had eggs in breakfast ate fewer calories at lunch as compared to those who consumed a grain-based breakfast. Some really good protein-rich foods are fish, chicken breasts, lentils, yogurt, quinoa and almonds.
2. Include Fibre-Rich Foods in Your Diet
If you consume fibre-rich foods it will increase satiety, helping you feel fuller for a long period. Studies also show that a type of fibre – viscous fibre, is mainly helpful for weight loss as it increases fullness and decreases food intake.
Viscous fibre creates a gel when it comes in contact with water and this gel helps in increasing nutrient absorption time and slows down the emptying of the stomach. In addition, viscous fibre can be only found in plant foods like beans, flax seeds, oat cereals, asparagus and oranges. A weight loss supplement known as glucomannan is also very high in viscous fibre.
3. Drink Good amount of Water
If you drink water it will help you eat less and obviously lose your weight, especially if you drink it before mealtime. A study conducted in adults found that drinking half a liter of water around 30 minutes before the meals reduced hunger and also lowered calorie intake. People who consumed water before a meal had lost 44 % more weight in a 12-week period as compared to those who did not. By replacing calorie-loaded drinks like juice or soda with water may give you an even greater effect.
4. Chew Thoroughly
Your brain requires time to process that you have had sufficient to eat. Hence chewing food thoroughly will make you eat more slowly, which is related with decreased food intake, increased fullness and smaller portion sizes. How rapidly you wind up your meals may also affect the body weight. People who eat fast are also much more likely to be obese. Hence make a habit of eating slowly and thoroughly.
5. Take Proper Sleep & Avoid Stress
Many people often neglect sleep and stress when it comes to health but remember that both have influential effects on the appetite as well as weight. A lack of sleep can disturb the appetite-regulating hormones ghrelin and leptin. One more hormone, cortisol, becomes high when a person is stressed. Moreover having these hormones change can boost your cravings and hunger for unhealthy food, leading to higher calorie consumption.
Additionally, lack of chronic sleep along with stress can increase the risk of several diseases like obesity and type 2 diabetes.
6. Eat Get Rid of Sugary Drinks
Sugary beverages such as soda have been linked with an increased risk of many diseases. It becomes very easy to consume lots of calories from sugary drinks as liquid calories do not affect fullness the way solid food does.
If you stay away from these beverages completely then it can give enormous long-lasting health benefits. But do not swap soda with any fruit juice because this can be just as high in sugar. Healthy beverages that you can drink include green tea, coffee and water.
7. Eat More Fruits & Vegetables
Fruits and vegetables are very healthy and also help in reducing weight. They are not just high in water, fibre and nutrients but have a very low energy density. And this is why it is possible to eat big servings without consuming so many calories. Several studies have shown that people who consume more fruits and vegetables be likely to weigh less.
There are several simple lifestyle habits that can help you lose weight and some of them have nothing to do with exercises and conventional diet.
What you can do is make use of smaller plates, chew properly and slowly and drink lots of water. You must also avoid eating food while watching TV or working on the computer. Prioritize foods that are rich in viscous fibre and protein.
Do not try all these things straight away. It is better to experiment with any one technique first and if that works well then you can try the other one.
Disclaimer: All information, data and material has been sourced from multiple authors and is for general information and educational purposes only and are not intended to replace the advice of your treating doctor.
The views and nutritional advice expressed are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician.