Weight can be lost in a natural and healthy way. It usually includes proper nutrition, exercise, and small lifestyle changes. Among other things, if you make small lifestyle changes aimed at losing weight naturally, you will be more likely to maintain your newly acquired habits in the long run. The combination of these factors will help you lose weight in a way that is not only natural, but also harmless to your health. However, if you are having difficulty losing weight or need help, consult your doctor.
Steps
Part 1 of 4: Practice Good Eating Habits
Step 1. Make a meal plan
If you are trying to change your diet and eat better, it is helpful to plan your meals.
- Schedule your weekly breakfast, lunch, and dinner meals, and light snacks. Make note of the times when you need to prepare food in advance.
- For breakfast, you can eat half a grapefruit and a bowl of oatmeal, or scrambled eggs with fried vegetables and low-fat cheese.
- For lunch, you can eat a large salad of lettuce, spinach, beets, carrots, a handful of walnuts, 1/2 avocado and beans (black or white). Sprinkle some balsamic vinegar on the salad.
- For dinner, you can eat grilled salmon (add some dill and lemon), a serving of brown rice, and grilled zucchini.
- If you need a snack, choose protein sources or fruits and vegetables. Eat a hard-boiled egg and apple or Greek yogurt with blueberries and grated flax seeds.
Advice
eating a meal plan will help you resist the temptation to eat something high in calories.
Step 2. Measure portions
Counting calories, limiting certain foods, and cutting back on carbohydrates and fats is not always an easy or very natural way to lose weight. An easier and more natural way to start losing weight is to consume all types of foods, while limiting your portion sizes.
- By identifying and controlling portion sizes, you can naturally reduce your calories and help you lose weight.
- Purchase a kitchen scale, measuring cups or spoons to help you measure portion sizes. You can also measure the volume of bowls, cups, and food containers you have to know their capacity.
- Controlling portion sizes does not mean that you will be constantly hungry - you can get rid of the feeling of hunger using special methods.
Step 3. Make sure your diet is balanced
The right foods can help you lose weight and not gain it back.
- A balanced diet provides the body with enough nutrients it needs.
- To provide the body with the required daily intake of nutrients, you should eat the recommended amount of foods from all major groups. It is easier to do this if the portion sizes are determined.
- It is advisable not only to consume products of all major groups, but also to diversify them within each group. For example, different vegetables contain different vitamins, trace minerals, and antioxidants.
Step 4. Eat 80-110 grams of protein at each meal
Protein is a very important part of the diet. Plus, it helps you stay full longer, which can help you lose weight.
- Maintaining about 80-110 grams of protein per meal will help you control your calorie intake.
- If you want to lose weight, stick to lean meat. Eat fish, lean beef, poultry, eggs, low-fat dairy products, and a variety of seeds and nuts.
- Include one serving of protein with each main meal and snack to help you get your minimum daily requirement.
Step 5. Eat at least five servings of vegetables and fruits daily
This way, you will receive many beneficial nutrients and consume very few calories.
- Although fruits and vegetables are low in calories, portions should be measured in this case. One serving of fruit equals a small slice or 1/2 cup of chopped fruits, and vegetables equals one or two cups of greens.
- Since a fairly large amount of fruits and vegetables is recommended daily, it is easier to eat 1–2 servings at each meal and snack.
Step 6. Give preference to foods made from whole grains
This food group is very diverse. Choose foods that are 100% whole grains to enrich your diet with fiber, protein and other important nutrients.
- Whole grains contain germ, endosperm, and bran. Whole grain foods include brown rice, whole wheat, millet, quinoa, and whole grain oats.
- One serving of grains equals approximately 30 grams, or 1/2 cup. Aim for about half of the grains you eat are whole grains.
- Eat 1-3 servings of grains daily. This will help you lose weight.
Step 7. Give yourself some indulgence sometimes
Don't get hung up on counting calories or skip sugary and fatty foods altogether. Instead, just eat less healthy foods less often and in smaller amounts.
- Losing weight naturally does not imply a complete rejection of any products. Eat your favorite foods in moderation. This can be 1-2 times a week or just a few times a month.
- If you ate something fatty or sweet (such as having dinner at a restaurant or purchasing a fast food meal), as compensation, eat a low-fat, low-sugar meal for the next few days, or exercise slightly at the gym.
Step 8. Drink water
If you are trying to lose weight, it is very important to stay hydrated. It is also necessary for general health.
- It is recommended to drink 8-13 glasses (2-3, 2 liters) of liquid daily - this will help you lose weight and energize your body.
- Try to drink decaffeinated, low sugar drinks, such as plain and flavored water, decaf coffees, and teas.
- Avoid sugary drinks (sodas and sports drinks), high caffeinated drinks (such as energy drinks), and fruit juices.
Part 2 of 4: Develop Healthy Habits
Step 1. Implement changes gradually
If you try to change everything at once, you will overload your body, and it will be difficult for you to adhere to a new lifestyle. Losing weight naturally and maintaining your current weight involves dramatic lifestyle changes.
- Start with small changes. Add 15 minutes of exercise to your daily routine, or start using olive oil instead of butter in your meals.
- Begin to change your attitude towards food and stop using it as a sedative and distraction (for example, do not eat when you are sad, bored, or upset). Instead, think of food as fuel for your body. In this case, for the health and normal functioning of the body, it must be provided with the highest possible quality fuel.
Step 2. Set achievable goals
Once you decide to lose weight, set some realistic goals for yourself that you can achieve.
- Setting specific goals will help you take action, and you will soon see the first positive results.
- Usually, natural methods of losing weight allow you to lose about 0.5-1 kilograms per week.
Advice
keep track of your goals so that over time you can see what you have achieved.
Step 3. Exercise regularly
Regular exercise can help you lose weight and improve your health.
- It is recommended that you engage in cardiovascular exercise for about 150 minutes a week, and also devote two days to strength training.
- Increase your daily activity as well. Even a simple grocery trip or a 15-minute break from a walk at work can help you lose weight and improve your health.
- Exercise releases endorphins, which can help improve mood, health and confidence, and nutrition.
- Choose exercises that you enjoy and that do not cause boredom. Practice yoga, take dance lessons, and go jogging in scenic surroundings. Do not take sports as a heavy duty, try to think about the benefits that they bring to your health!
- Find a training partner. It will be much more fun and easier for you to continue playing sports if you have a friend. Among other things, it will help you stick to your training regimen.
Step 4. Get enough sleep
Lack of sleep negatively affects overall mood and physical health, and also prevents you from losing extra pounds and not gaining them again.
- In addition, lack of sleep increases the production of the hormone ghrelin. As a result, the person feels more hungry the next day.
- Try to get about 8 hours of sleep each night if you are an adult (teens need a little more sleep).
- Turn off all electronic devices at least 30 minutes before bed. This applies to a computer, tablet, mobile phone, and so on. Their radiation disrupts your circadian rhythm, slows down your body clock and negatively affects regular sleep.
Part 3 of 4: Avoid Common Mistakes
Step 1. Avoid unusual diets
There are literally hundreds of diets and weight loss systems that promise fast results in a short time. These diets can pose health risks, and many of them are difficult to follow for a long time.
- Losing weight naturally is better for overall health, and it is usually easier to maintain the new weight afterwards in the long term.
- Remember that there is no miracle diet that makes it easy to shed extra pounds and maintain a normal weight after it ends. To truly lose weight in a harmless way requires lifestyle changes and significant effort.
- This does not mean that there is nothing useful in some weight loss programs. Many of them do involve a healthy diet and exercise, but not all are designed for major, long-term lifestyle changes.
Step 2. Refrain from dietary foods
Studies have shown that low-fat and sugar-free "dietary" food analogues can cause strong cravings for tasty food and increase the amount of food consumed.
- Many "diet" foods do not necessarily have fewer calories. In addition, their manufacturers often replace sugar and fat with other highly processed ingredients.
- Control portion sizes and eat little by little. For example, instead of a whole briquette of fat-free, sugar-free ice cream, it is better to eat 1/2 cup of regular, high-quality ice cream. In this case, you will experience more satisfaction.
Step 3. Eat mindfully
Those who are distracted while eating (such as watching TV, reading a book, or surfing the Internet) are less satisfied with their food than people who pay attention to what they are eating. Focusing on food will help you eat less.
- Chew food thoroughly and swallow it completely before putting a new piece in your mouth. Take your time while eating.
- Pay attention to food. What temperature is it? What is its texture? Is it salty, sweet or spicy?
- Stop eating when you feel like you have satisfied your hunger (rather than full). Measure your portions so you always know that you have eaten enough.
Part 4 of 4: When to Seek Medical Help
Step 1. Check with your doctor before starting a new diet or exercise
Changes too quickly can be detrimental to your health. This is especially true for sports, as excessive exercise can lead to injury. Your doctor will examine you to make sure you are ready to start losing weight.
Your doctor will help you lose weight in the healthiest and safest way
Step 2. Consult your doctor if you have not been able to lose weight after the changes made
He will help you figure out why you were not able to lose weight, and how much weight you can lose without danger to your health. In addition, your doctor will be able to determine if any health problems are preventing you from losing weight and if additional measures are required.
In some cases, your doctor may recommend seeing a psychologist or psychotherapist who can help you figure out what is preventing you from losing weight
Step 3. Ask your doctor if you may be gaining weight from any medication
Unfortunately, weight gain is a side effect of some medications. Your doctor will explain the benefits and risks of certain medications to you and may advise you on how to avoid gaining weight while taking them. In addition, your doctor will be able to recommend alternative medications.
A warning
do not stop taking medication without your doctor's approval.
Step 4. Work with your doctor to develop an appropriate diet and exercise plan
Developing the right plan can be challenging, and your doctor can help you with this. He will recommend suitable methods and tell you which exercises are safe for you at this stage.
Your doctor may refer you to a dietitian who can help you come up with an appropriate meal plan. In doing so, your dietitian will take into account your goals, regimen, and diet
Step 5. Consider taking weight loss medications if your doctor recommends you do so
If being overweight is affecting your health, your doctor may prescribe medication for you. In addition, you may have comorbid conditions, such as hypothyroidism or polycystic ovary syndrome (PCOS), that require treatment. Your doctor will tell you about the benefits and risks of certain drugs.
Advice
- To lose weight naturally, you need to be positive and motivated. Remember that you are making lifestyle changes that will help you continue to maintain a healthy weight.
- Be patient - losing weight takes time.