Losing Weight Naturally: A Healthy, Sustainable Solution
Simple, science-based, effective nutrition methods that aren’t a scam.
It is important to remember that weight loss should always take place in a healthy sustainable way. A steady weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight management, doing a combination of daily movement and fuelling yourself on nourishing foods.
Everyone has unique needs and different eating styles and tips may work better for you than someone else. Even weight-loss pills like Orlistat online work by stopping the enzyme that breaks down fat so it can’t get small enough to be absorbed, but require a better diet and exercise to be effective as losing the excess weight. It’s just stopping you gaining further.
You may find you are able to lose weight by following a low carb diet or a diet that has a focus on whole foods, but there are some general principles that apply when you’re trying to lose weight.
To give you some guidance, we’ve created a list of effective methods of weight loss. You’ll know what to eat and how to exercise along your journey. Many of the tips are inspired by science-backed diets, and you might want to invest in some best running shoes and a fitness tracker as you increase your activity levels.
If you have any health concerns, it is vital that you speak to a doctor first before embarking on a new nutrition or fitness regime.
Why healthy weight loss is important?
While quick-fix, fad diets might sound tempting, they quite simply don’t work. Much of the time the ‘weight’ that does seem to quickly come off is due to loss of water or lean muscle. Then there’s the fact that highly restrictive eating regimes are almost impossible to follow, rendering them unsustainable.
For example, the high-fat, low-carb ketogenic diet might help you lose pounds, but you risk symptoms like fatigue, headaches, mental fogginess, and irritability.
Indeed, you need enough calories to sufficiently fuel your body each day. You should aim to lose around 0.5kg to 1kg per week until you reach the healthiest individual weight. In order to do this, you need to be consuming 500 to 600 calories fewer than you need.
How to lose weight safely
15 Methods of weight loss that scientific research supports include the following:
#1 Cut back on refined carbs
A diet high in refined carbs, such as white bread and pasta, is likely to lead to weight gain. This is because it raises the levels of the hormone insulin, which signals to your body to store fat.
Instead, opt for whole grains and starchy vegetables, such as peas and potatoes. These foods provide a slow release of energy over time.
#2 Eat protein-rich foods at every meal
It’s important to include at least one source of protein at each meal, as this helps keep you fuller for longer. Protein also slows down the rate at which your body digests food, so you feel less hungry between meals. An ideal source of protein would be eggs or dairy products such as milk and cheese.
If you’re not a fan of eggs, opt for lean meat cuts such as chicken breast or fish. When cooking with meat, try to use lean cuts that are free from the skin and visible fat.
#3 Trying intermittent fasting
It’s a common myth that intermittent fasting is only for people trying to lose weight. It’s actually a great strategy for weight management, and it has been used by many successful athletes who want to shed pounds.
Intermittent fasting is more than just skipping meals, though. It also includes avoiding certain types of food, such as refined carbs, alcohol, and the wrong kinds of fats (like trans fats).
According to some experts, eating fewer calories per day can reduce a person’s risk of death from all causes and improve overall health. This is particularly true if the dieter exercises regularly. The study found that people who exercised at least three times a week had less risk of dying than those who didn’t exercise at all or exercised less than three times per week. Those who exercised three or more times per week had even lower mortality rates than those who were physically active every day.
#4 Drink plenty of water
It is recommended that you drink eight glasses of water each day but it can be difficult to remember all this if you’re not used to drinking water regularly. To help make sure you drink enough water try: Take a glass when you first wake up; Drink it in the car on the way to work; Drink it at lunchtime; Drink it after dinner; Keep a glass by your bedside so that when you wake up in the middle of the night you can drink some more.
#5 Drink coffee or tea without sugar
Eating sugary foods and drinks can cause weight gain because they lead to an increase in blood sugar levels. This can make you feel hungry more often, which means you’re likely to overeat.
In addition, drinking too much caffeine can speed up your metabolism, which is a good thing if you’re trying to lose weight because it makes it more difficult for your body to store fat.
Opt for decaffeinated coffee or tea instead of regular coffee or tea. You could also try drinking green tea instead of black tea or coffee.
You can also add a pinch of stevia (found in most supermarkets) to your drink if you want a mild sweet taste with no calories.
#6 Avoid fattening drinks
In addition to avoiding fattening foods, it is also important to avoid fattening drinks. These include soft drinks, sweetened coffee and tea, fruit juice, fruit cordial and milkshakes. All these drinks contain a lot of sugar which will contribute to weight gain if you drink them regularly. Instead choose water or low-fat milk with your meals or as an occasional treat.
#7 Get rid of high-fat foods
High-fat foods, such as chips, crisps, and biscuits, are likely to increase your calorie intake. This is because they are high in calories and contain little to no fibre. As well as being high in calories, they also contain large amounts of fat which add to your weight gain.
When choosing foods it’s important to choose those with healthy fats. Low-fat and low-sugar options are usually lower in calories but higher in saturated fat (the type of fat that raises cholesterol levels).
#8 Eat More Fiber
People who eat more fibre lose weight faster than those who don’t eat fibre at all. One study found that overweight women who ate more fibre lost an average of 11 pounds over 12 weeks. If you don’t eat a lot of fibre, try increasing your intake.
#9 Eat Smaller Meals More Often
Eating smaller meals more often may help people lose weight faster than eating larger meals less often.
One study found that obese women who ate five small meals per day lost an average of 20 pounds over 12 weeks. Another study found that obese men who ate three small meals per day lost an average of 17 pounds over 12 weeks.
If you don’t have time to eat five or three small meals a day, try eating two larger meals instead.
#10 Get moving
It’s important that you get outside for at least 30 minutes every day to get some fresh air and burn some calories. This will help to reduce your appetite so that you don’t feel hungry between meals. You can also use this time to walk around the block or go on a short walk (like a 10-minute walk).
#11 Keep a food diary
Keeping track of what you eat can help you avoid making unhealthy choices when shopping or eating out at restaurants. It’s also a good idea to keep a food diary in order to make sure you’re getting enough nutrients. A healthy food diary is especially useful if you regularly make unhealthy choices, such as overeating. It will help you identify the foods that are making you feel tired, bloated and sluggish. Once you know your triggers, it will be easier to avoid them.
Counting calories is one of the most effective ways to lose bodyweight. It can be hard to remember how much you’re eating. That’s why it’s important to keep a food diary or use a calorie tracking app. You might be surprised by how much you consume each day.
For example, research has found that people consistently underestimate the amount of food they eat by 20%. This can make it difficult to lose weight without tracking calories.
#12 Keep a list of healthy eating tips
It can be difficult to know what to eat if you’re new to healthy eating and have no idea where to start. In this case, it’s best to keep a list of healthy eating tips in your wallet or purse so that you don’t forget them when shopping or eating out with friends and family.
The following tips are some of the most important ones: Go for wholegrain foods such as brown rice, wholegrain bread and pasta instead of white rice, white bread and pasta; Eat plenty of fruit; Choose low-fat dairy products such as skimmed milk, low-fat yoghurt and low-fat cheese; Choose lean meat cuts instead of fatty cuts; Keep saturated fats (found in fatty cuts) under 5% by weight; Choose unsaturated fats (found in lean meats) over saturated fats; Choose unsaturated fats over trans fats; Eat a variety of foods such as vegetables, fruit, wholegrain bread and pasta, wholegrain cereals, fish and poultry.
Avoid fattening condiments such as mayonnaise, salad dressings and sauces. Instead, opt for naturally low-fat options such as sour cream or plain yoghurt. When eating out at restaurants it’s best to order meals without sauces or dressings that contain mayonnaise or salad dressing.
#13 Sleep 7-9 Hours Per Night
Research has shown that people who get at least seven hours of sleep per night lose weight faster than those who get less sleep or no sleep at all. One study found that participants who slept for eight hours a night lost an average of 10 pounds over 12 weeks.
Another study found that participants who slept for six hours a night lost an average of nine pounds over 12 weeks. If you’re not getting enough sleep, try to get more.
#14 Managing your stress levels
This is also a key component in weight loss. Unfortunately, many people don’t know that managing their stress can significantly impact their health, including their weight.
The best way to manage our stress levels is to learn how to meditate. In fact, meditation has been linked with reduced anxiety and depression, as well as improved focus and productivity. It can also help you reach your weight-loss goals by boosting your self-control and improving your ability to resist temptation.
There are several health benefits of meditation when it comes to losing weight: It improves self-control; it helps you focus on the present moment; it reduces negative emotions such as anger and frustration, and it helps improve the body’s immune system response against disease. These are all things that will make you a more effective dieter.
#15 Visit a dietitian
Even if you’re already following a healthy diet it’s important to visit a dietitian to develop a plan that will help you achieve your weight loss goals. A dietitian can help you decide what foods to eat and what kinds of food restrictions are necessary in order to lose weight fast and safely. It is also important that the dietitian assesses your current lifestyle habits so they can work out the best way for you to lose weight safely and effectively through healthier eating habits.
You should be able to get advice on mindful eating from your doctor or another health professional but if this is not possible then you should consider visiting a registered dietitian (RD).