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.
Here are 10 easy ways to lose weight naturally.
1. Spice Up Your Meals
Chili peppers and jalapenos contain a compound called capsaicin, which may boost metabolism and increase the burning of fat.
Capsaicin may also reduce appetite and calorie intake.
2. Take Probiotics
Probiotics are live bacteria that have health benefits when eaten. They can improve digestive health and heart health, and may 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 may help regulate the healthy gut bacteria. They may also block the absorption of dietary fat, while reducing appetite and inflammation.
Of all the probiotic bacteria, Lactobacillus gasseri shows the most promising effects on weight loss.
3. Get Enough Sleep
Getting enough sleep is incredibly important for weight loss, as well as to prevent future weight gain.
Studies have shown that sleep-deprived people are up to 55% more likely to become obese, compared to those who get enough sleep. This number is even higher for children
This is partly because sleep deprivation disrupts the daily fluctuations in appetite hormones, leading to poor appetite regulation.
4. Eat More Fiber
Fiber-rich foods may help with weight loss.
Foods that contain water-soluble fiber may be especially helpful, since this type of fiber can help increase the feeling of fullness.
Fiber may delay stomach emptying, make the stomach expand and promote the release of satiety hormones.
Ultimately, this makes us eat less naturally, without having to think about it.
Furthermore, many types of fiber can feed the friendly gut bacteria. Healthy gut bacteria have been linked with a reduced risk of obesity.
Just make sure to increase your fiber intake gradually to avoid abdominal discomfort, such as bloating, cramps and diarrhea.
5. Brush Your Teeth After Meals
Many people brush or floss their teeth after eating, which may help limit the desire to snack or eat between meals.
This is because many people do not feel like eating after brushing their teeth. Plus, it can make food taste bad.
Therefore, if you brush or use mouthwash after eating, you may be be less tempted to grab an unnecessary snack.
6. Combat Your Food Addiction
Food addiction involves overpowering cravings and changes in your brain chemistry that make it harder to resist eating certain foods.
This is a major cause of overeating for many people, and affects a significant percentage of the population. In fact, a recent 2014 study found that almost 20% of people fulfilled the criteria for food addiction.
Some foods are much more likely to cause symptoms of addiction than others. This includes highly processed junk foods that are high in sugar, fat or both.
7. Do Some Sort of Cardio
Doing 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 has been shown to improve many risk factors for heart disease. It can also help reduce body weight.
Cardio seems to be particularly effective at reducing the dangerous belly fat that builds up around your organs and causes metabolic disease.
8. Add Resistance Exercises
Loss of muscle mass is a common side effect of dieting.
If you lose a lot of muscle, your body will start burning fewer calories than before.
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.
9. Use Whey Protein
Most people get enough protein from diet alone. However, for those who don’t, taking a whey protein supplement is an effective way to boost protein intake.
One study shows that replacing part of your calories with whey protein can cause significant weight loss, while also increasing lean muscle mass.
Just make sure to read the ingredients list, because some varieties are loaded with added sugar and other unhealthy additives.
10. Practice Mindful Eating
Mindful eating is a method used to increase awareness while eating.
It helps you make conscious food choices and develop awareness of your hunger and satiety cues. It then helps you eat healthy in response to those cues.
Mindful eating has been shown to have significant effects on weight, eating behavior and stress in obese individuals. It is especially helpful against binge eating and emotional eating.
By making conscious food choices, increasing your awareness and listening to your body, weight loss should follow naturally and easily.
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