Lose Weight Naturally – Science-Backed Ways to it
Lose Weight Naturally:
- The best way to lose weight naturally and safely is by making lifestyle changes that you can live with long-term.
- That’s the only way to avoid yo-yo dieting, which can seriously damage your health and waistline over time.
- For example, instead of drastically restricting your caloric intake in the hopes of burning more calories each day, try incorporating these 8 science-backed ways to lose weight naturally into your diet and exercise routine until they become habits you don’t even have to think about anymore.
Myth 1: I need to lose weight quickly
Many people are convinced that if they don’t lose weight quickly, they’ll give up. This isn’t necessarily true.
Many studies show that losing a small amount of weight gradually is better for keeping it off long term.
In fact, one study in Diabetes Care showed that obese women who lost about 5% of their body weight gained nearly 17 pounds less over eight years compared with women who didn’t initially change their diets when they lost 5% of their body weight.
- When you lose weight at a steady pace, your changes are less noticeable, so you’re more likely to keep it off.
- Aim for smaller goals as you get started; once you get into a groove and things are going well, set bigger goals if needed.
Myth 2: I’m too busy
There are some people who are so busy that they can’t find time to exercise. These people have overcommitted their day and do not know how to allocate their time effectively.
The truth is that we are all too busy with our lives and these people have simply mismanaged their time.
Learn to prioritize your health and fitness by saying no more often and prioritizing your activity, fitness classes or yoga sessions for 1 hour per day, 3 days per week . This will help you be healthy and feel good about yourself.
If you want something badly enough you will make it happen! Remember: Don’t sweat small stuff!
Myth 3: Health doesn’t matter – it’s all about aesthetics
You’ve probably heard that it doesn’t matter how you look. If you can just lose weight and maintain a healthy BMI, all is well.
But for many people, especially those with metabolic diseases like diabetes, insulin resistance or liver disease, looking fit and staying fit are two very different things.
For them, shedding body fat and building muscle mass is imperative to maintaining long-term health. Here are some scientifically-backed ways to lose weight naturally.
One of the best diets for boosting your metabolism is intermittent fasting (IF).
In one study published in the journal Cell Metabolism, researchers found that IF increased energy expenditure by boosting the burning of calories and fat even after 24 hours of fasting.
And research published in Frontiers in Endocrinology found that prolonged fasting (2 days) followed by an IF diet was more effective at reducing visceral adipose tissue than regular calorie restriction alone – this despite a significantly lower calorie intake on the IF diet!
Myth 4: I need drugs
A common misconception about weight loss is that you need to take drugs or supplements. This couldn’t be further from reality.
There are many misconceptions about weight loss, says Dailey. The first is taking pills and medications for weight loss.
Our bodies are designed to regulate our metabolism with natural things like food and exercise and there really isn’t a drug out there that can do much more than rev up your metabolism or suppress your appetite for a short amount of time.
Another false belief about weight loss is that a person needs to drastically cut calories in order to lose weight quickly.
If you’re eating too few calories, your body will start breaking down muscle tissue (including the heart) and using it as fuel instead of fat stores.
Finally, it’s important not to fall prey to fad diets because they have no long-term benefits.
For example, while the Cabbage Soup Diet may help people lose 10 pounds in one week, it also encourages them to consume just 800 calories per day which is extremely unhealthy over the long term.
These myths should be cleared up before any thoughts about dieting come into play so as not make any wrong decisions at an early stage when it’s easier to correct them before they become habits.
Myth 5: I have no willpower
Don’t rely on willpower alone. You need a plan for eating that can help keep you from making excuses and rebounding from setbacks.
You may have heard of intuitive eating, which is all about trusting your body’s cues of hunger and fullness. This method is sometimes referred to as mindful eating or eating with purpose.
One study found that women who used intuitive eating strategies had better diet quality than those who relied on their willpower alone.
If you tend to get distracted when you eat, try putting your fork down between bites (without resting it on your plate) and taking a few sips of water before continuing with your meal—these activities will keep you focused on getting nutrition instead of being distracted by the conversation at hand!
Myth 6: I don’t like exercise
Many people who want to lose weight mistakenly believe that exercise is not required for weight loss.
While it’s true that reducing calories and cutting carbs can help you shed pounds, exercise is a crucial part of any successful weight loss plan.
Regular exercise makes it easier for you to eat less without feeling deprived or hungry, which leads to easier calorie reduction and accelerated fat burning.
It also makes you stronger, more confident and healthier overall—which have nothing to do with weight loss but often make people feel better about themselves which helps when trying lose weight as well!
Myth 7: Healthy food tastes bad
It’s time to take back control of your palate. Healthy food can taste good, too. If you just get used to eating healthier food, soon enough you won’t even be able to tell whether a dish is healthy or not—it will simply just taste good!
Here are some ways for you try and retrain your tongue Eat whole foods more often than processed ones: it takes our bodies longer to digest whole foods because they have less sugar, fat, and sodium than processed foods.
Eat as many colors as possible: so go ahead and make that green smoothie today (as long as you’re sticking with natural ingredients like spinach).
Incorporate new flavors into your diet: start by incorporating spices like cinnamon, turmeric, garlic powder, ginger, oregano, red pepper flakes into dishes for extra flavor without the sugar.
Myth 8 : All fat is bad fat
The American Heart Association recommends replacing saturated fats (found in many processed foods and animal products) with unsaturated fats (found in nuts, seeds, fish and vegetable oils).
But some research suggests that fat has a neutral effect on weight. In other words, you can lose weight on a low-fat diet or a high-fat diet—so long as they contain fewer calories than you burn.
Eat more of these healthy fats if you’re trying to slim down: olive oil, fatty fish like salmon and mackerel, avocados, nuts and seeds. Focus on whole foods instead of supplements: The best way to get nutrients is from food—not supplements.