Healthy Natural weight Loss Methods
There are various healthy natural weight loss methods that one could possibly engage with that can help with the goal of a weight loss process that is naturally healthy, without the usual side effects that arises with most medical means and procedures.
Today what we would be doing with this particular post is list out some of the most worthwhile healthy natural weight loss methods that can help us loose those extra pounds without forcing us to lose our health in the process.
- Intermittent Fasting
The first try was for me the start of the addiction that would forever make me a believer in Intermittent Fasting (IF). It is that effective against obesity that no matter the weight gain it just cannot help it but show a sincere reduction round your waistline.
It is currently one of the most popular health and fitness trend in the world. Not only would it help you loss weight, it will also help improve your lifestyle.
So what is Intermittent Fasting?
It can be described as an eating pattern that alternates between periods of fasting and eating.
The following articles should be able to guide you through the whole process.
- Limit Intake of Saturated fat While Increasing Intake Of Healthy Fat
A lot of people in this day and time go after weight loss with ignorance at the forefront. This fact is evident when you hear people prescribe a complete abstinence from fat as the way forward when it comes to weight loss.
But the healthy truth is, we need fat but what is not needed is the bad kind. For those who might not know it, we have good and bad fat categories and saturated fat is considered the King of the bad lot. It is the kind that greatly increases cholesterol levels which consequently increases heart disease risks.
Eating extra calories from saturated fat sources will not only add fat to your waist line but will also add more fat (the dangerous kind) around your internal organs.
Animal-based sources of saturated fat include:
- Dairy foods – such as butter, cream, ghee, regular-fat milk and cheese
- Meat – such as fatty cuts of beef, pork and lamb, processed meats like salami, sausages and the skin on chicken.
- Palm oil
- Cooking margarine and copha
- Coconut oil, milk and cream.
The way forward with fat when it comes to weight loss is that we must learn to take in the healthy or good kind while limiting the unhealthy kind as much as possible, which does not only include saturated fat but trans fat as well.
- Trans fat. This is a type of fat that occurs naturally in some foods in small amounts. But most trans fats are made from oils through a food processing method called partial hydrogenation. These partially hydrogenated trans fats can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease.
The right sources of healthy fat to look out for are:
Monounsaturated fatty acids.
Polyunsaturated fatty acids.
Omega-3 fatty acids.
Conclusively one of the healthy natural weight loss method out there is to simply cut back on unhealthy fats while increasing the intake of healthy fats that has been shown to even help with the increase of muscle formation in the body.
- Frequent Exercise
Being active is one of the most healthy natural weight loss methods that is universally accepted. To lose weight is sometimes as simple as running, jogging and weight lifting on a frequent basis. In other words, to lose weight naturally through exercises one must make it a regular practice or rather a way of life.
The thing about exercises or being physically active is that it does not only help us lose fat but also helps us maintain a balanced heart health as well as increasing our general health profile. But more importantly constant exercise routine will surely help elevate our metabolism levels which in turn will help us burn more fat.
- Drinking Herbal Teas
Tea drinking is another fun and easy way to lose fat naturally. And by tea drinking I am not referring to those over publicized miracle weight loss teas out there that are products of falsehoods and often times products made out of harmful ingredients that are never listed on the tea pack.
What we are actually referring to are natural teas made out of natural sources that does more than just help us with weight loss. They are good sources of nutrients and antioxidants that will help us maintain a very healthy body profile.
And there are as follows:
- Green Tea
- Lipton Black Tea
- Mint Tea
- Oolong Tea
- White Tea
- Rooibos Tea
- Ginger Tea
- Ginseng Tea
- Peppermint Tea
- Cinnamon Tea
While there are other teas out there, the ones listed above is enough to assist you in your battle against weight loss.
- Drink Enough Water
A lot of people don’t even realize that water is a natural method that can help us lose weight or rather assist us in reducing the amount of fat we take in with our meals. Water drinking increases the amount of calories you burn, which is known as resting energy expenditure.
Drinking water before meals can also help us reduce our appetite, which means we are certainly going to eat less. Another side to water drinking that can actually do your weight loss goal a great good is if it becomes a permanent replacement for sugary drinks.
- Sleep More
Do you know that one of the most healthy natural weight loss methods is that nightly habit that every human naturally indulge in?
Sleeping can really help us with our weight loss goals, it is known for its ability to increase metabolism. Lack of sleep on a regular basis will get you so tired to engage with frequent exercises, will get you to take in unhealthy meals and drinks such as snacks and energy drinks just to make out time for other things.
A study in the American Journal of Clinical Nutritionfound that when people were starved of sleep, late-night snacking increased, and they were more likely to choose high-carb snacks. In another study done at the University of Chicago, sleep-deprived participants chose snacks with twice as much fat as those who slept at least 8 hours.
When it comes to how much we eat or don’t eat, two hormones are to be held responsible for it. And there are Ghrelin and leptin.
Ghrelin is responsible for how much we eat, it is the hormone that informs our body that it is time to eat and the relation with sleep deprivation is that when you’re sleep-deprived, your body makes more ghrelin. Which means you are then prone to more eating and more fat gains.
Leptin on the other hand is responsible for signaling our body that it is time to stop eating. When you don’t sleep as you should this hormone would inevitably fail at this duty and you would see your self eating and eating even when your stomach walls are stretching and stretching, telling you to stop.
The summation of it all is that, the imbalance of these hormones caused by sleep deprivation would trigger too much eating and too much weight gain.
Lack of sleep also increases the stress hormone cortisol and this hormone will make sure that you hang on to those weight gains despite your most sincere effort to get rid of them. It will also destroy your ability to process the hormone insulin.
When your body can no longer respond properly to insulin, your body will have serious issues with processing fats from your bloodstream, which will lead to more storage of fats fat.
- Pack On More Muscles
A lot of people go to the gym, go through their aerobic exercises and that is all. For them the full definition of exercising is simply to get the heart beating but that is far from the truth. While aerobic exercises can help you lose weight, it is not all there is to weight loss in the gym.
Adding more muscle mass is a healthy natural weights loss method that can get those pounds dropping even while you are outside of the gym, 24 hours a day and 7 days a week.
The more muscles you carry, the more your metabolic rate would sky rocket. Do you know that each pound of muscle can burn up to 50 calories per day?
And the sweet side to it all is that, you get the muscles and the muscles would do the rest.
- Make protein A Constant In Your Diets
I like eating proteins most especially plant proteins. I prefer beans or rather it is that normal meal that I like eating for breakfast. And as a source of protein and fiber it is a good healthy natural weight loss method that will help you stay hunger free for a longer period of time.
Generally protein, whether plant or animal based can help boost metabolism, reduce appetite and change several weight-regulating hormones.
A higher protein intake actually increases levels of the satiety (appetite-reducing) hormones GLP-1, peptide YY and cholecystokinin, while reducing your levels of the hunger hormone ghrelin.
- Reduce refine Carbs Intake
You want to make progress with you weight loss goals? Then you should eat less or even eliminate refine Carbs from your meals. Processed carbohydrates are a terrible food choice not just for our weight issues but also for our general health.
According to an online source “Refined carbohydrates are rapidly absorbed into the bloodstream, causing risky spikes in blood sugar and insulin levels. Most common chronic diseases of Western Civilization have been tied to these types of (deliciously addictive) carbohydrates; therefore it is wise to keep them to a minimum.
Refined carbohydrates are forms of sugars and starches that don’t exist in nature. They do come from natural whole foods, but they have been altered in some way by processing to “refine” them. Processing methods include industrial extraction, concentration, purification, and enzymatic transformation. ”
REFINED AND SIMPLE SUGARS (often called “added sugars”)
- Table sugar/white sugar (aka sucrose; may be cane sugar or beet sugar)
- Confectioner’s sugar (powdered white sugar)
- Honey (Even though honey exists in nature and isn’t refined, it is a pure sugar that is difficult to obtain in significant quantities without special equipment or risk. Honey affects our health in exactly the same way that other sugars do.)
- Agave syrup
- Corn syrup and high-fructose corn syrup
- Brown sugar
- Maple syrup
- Brown rice syrup
- Glucose syrup
- Tapioca syrup
- Rice bran syrup
- Malt syrup
- Carob syrup
- Dextrose, dextran, dextrin, maltodextrin
- Fruit juice concentrates
- Eat More vegetables And Fruits
I guess this one healthy natural weight loss method is an obvious one. There is hardly any health blog out there without articles talking about the weight lose benefits of eating fruits and vegetables or rather making it a major part of our everyday meal.
Vegetables and fruits are a good source of water and nutrients that will fill you up without the additional risk that comes with processed sugars or carbohydrates.
It is also a good source of fiber that promises to boost your gut health as well as help reduce cholesterol levels. So make sure that you are getting enough of those leafy greens and nuts that are a sure route to increased metabolism, nutrients and antioxidants.
I hope this list of healthy natural weight loss methods was enlightening enough? Stay healthy and stay BLESSED!
Alfredo Astua, MD, director of sleep medicine, Beth Israel Mount Sinai, New York.
National Sleep Foundation.
Hanlon, E. Sleep, February 2016.
Nedeltcheva, A. American Journal of Clinical Nutrition, January 2009.
Hogenkamp, P. Psychoneuroendocrinology, September 2013.
Shlisky, J. Journal of the Academy of Nutrition and Dietetics, November 2012.