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Lose Weight Naturally: The Healthy Way As Recommended By Experts.

There are endless diets, supplements, and meal replacement plans everywhere claiming to achieve rapid weight loss, however, most of these lack any scientific evidence. There are, however, some strategies backed by science that are effective in helping people lose weight naturally.

In this post, we will discuss a few effective methods of weight loss that have been proven to be successful, and is still helping a lot of people.

For the strategies to be effective, it will have to include a combination of these and more: keeping track of your calorie thintake, reducing the number of carbohydrates in your diet, taking certain foods, or a combination of foods that contain certain nutrients, and other lifestyle modifications like exercising, mindful eating, and intermittent fasting. Let us discus…

  1. Stop eating sugar! Go for whole foods: First and foremost, you should understand that the most important aspect you have to put your eyes on if you seriously want to lose weight is shifting your eating habits. Nutrition experts recommend shaping your diet to feature preferably whole foods only: fruits, vegetables, meat, seafood, and poultry. Now, in case you don’t get that; whole foods are foods that have not been stripped of their nutrients the way processed foods have been stripped of their nutrients, and this provides your body with the many essential nutrients that it needs to function properly thus giving your body and metabolism the tools it needs to run optimally.. Most whole foods are naturally very filling, making it a lot easier to keep within healthy calorie limits. Weight loss often follows as a natural side effect of eating whole foods.
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Let’s say you are on your way from work, you are stuck in the traffic, and you’re on the edge of that dangerous combination of being hungry and angry—that’s like being hangry. What do you turn to? For many overworked people, processed foods which some nutrition experts describe as ‘empty calories’, are the fastest and easiest solution. Many people like processed food a lot. They don’t realize that these processed foods may look attractive, but they are never as nutritious as whole foods. Refined carbohydrates are heavily processed foods that no longer contain fiber and other nutrients. Processed foods are usually high in added sugars, added fats and calories. Processed foods are engineered to make you eat as much as possible. These include white rice, bread, indomie and pasta. These foods are quick to digest, and they convert to glucose rapidly. Excess glucose enters the blood and provokes the hormone insulin, which promotes fat storage in the adipose tissue. They are much more likely to cause addictive-like eating than unprocessed foods (8Trusted Source). This contributes to weight gain.

To improve your health, physical therapists advice that cutting back on these sugar-filled foods is step number one: “Our fast-paced, on-the-run lifestyles typically lead to consuming an abundance of processed foods that are easy to make and quick to eat. Unfortunately, these food choices are often packed with empty calories most commonly in the form of sugar or one of its derivatives”; Says a physical therapist. Instead, opt for weight-loss foods to help you shed weight fast. Check out these inspiring weight-loss secret used by people who lost over 30 kg’s.

2. Be Mindful when you eat! Mindful eating is simply 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 even in very obese individuals. It is especially helpful against binge eating and emotional eating. By practicing mindful eating, you can make conscious food choices, it will help to increase your awareness and you can listen to your body, weight loss will then follow naturally and easily. . It equally is important that you learn how to Fight against 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 (94Trusted Source). 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. You can get the complete therapy for 30 day natural weight loss as prepared by experts to help you with this now.

3. Avoid Liquid Calories. Liquid calories come from beverages like sugary soft drinks, fruit juices, chocolate milk and energy drinks. These drinks are bad for health in several ways, including an increased risk of obesity. One study showed a drastic 60% increase in the risk of obesity among children, for each daily serving of a sugar-sweetened beverage. (33Trusted Source). If you are thirsty, drink water. Recently, during an interview on live TV, a popular footballer pushed away bottles of a particular soft drink on their table, replacing it with water. That incidence seen by millions all over the world sent a powerful message to his fans and the general audience. His unspoken message was: To stay healthy, take more water and less of liquid calories. There is actually truth to the claim that drinking water can help with weight loss. Drinking 0.5 liters of water may increase the calories you burn by 24–30% for an hour afterward. Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people. Water is particularly good for weight loss when it replaces other beverages that are high in calories and sugar.  In between meetings, while at your desk, whenever you think of it, drink some water. Water can be described as our internal flushing system since it helps to rid our bodies of unnecessary waste and build-up. Part of the recommendation of experts on weight loss is that you should drink plenty water as soon as you wake up and right before you go to bed. This allows the food to break down more easily and you’ll use the bathroom to flush out the toxins.

4. Add More Protein to Your Diet: When it comes to weight loss, protein is the king of nutrients. Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80–100 calories per day (1Trusted Source2Trusted Source) Also as stated earlier, a high-protein diet can also make you feel more full and reduce your appetite. In fact, some studies show that people eat over 400 fewer calories per day on a high-protein diet (3Trusted Source4Trusted Source). Even something as simple as eating a high-protein breakfast can have a powerful effect (4Trusted Source5Trusted Source6Trusted Source)

5. Eat less, burn out more: As a general recipe to lose weight, you need to eat less than you burn each day. Meaning the fewer calories you consume, the more weight you’ll lose. You don’t need snacks in between meals. Your body will fend for itself and burn off excess fat and stored energy in between those clean meals. Cut calorie intake. You probably know that high-intensity interval training is the basis of most exercise classes. This type of workout challenges you to give full energy for short periods of time interspersed with active rest to allow you to recover. If you are going on a walk, every three minutes you could run for a minute, then walk for another three minutes to catch your breath. Then run for a minute again. Not only is this effective for burning fat and calories, it also keeps your metabolism revving for hours after you finish. To fully reap the benefits of this style training, it is advised that this cycle should go on repeatedly for 20 to 50 minutes. The body will burn calories during the workout, and will also burn fat after your workout due to post-exercise oxygen consumption,”   It’s tough to look slimmer if you’re not working up a sweat to earn those lean muscles, while you don’t have to go overboard to see results, you do have to prioritize daily fitness. 30 minutes of cardio and 30 minutes of strength training. You don’t think weights matter? Think again: workouts with added KGs burn more calories than basic cardio. Note that loss of muscle mass is a common side effect of dieting, and 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.

6. Supplements: Glucomannan is one of several weight loss pills that has been proven to work. It is a water-soluble, natural dietary fiber that comes from the roots of the konjac plant, also known as the elephant yam. Glucomannan is low in calories; its mechanism of action in helping you lose weight is that it takes up space in the stomach and delays stomach emptying. It also reduces the absorption of protein and fat, and feeds the beneficial gut bacteria. Its exceptional ability to absorb water is believed to be what makes it so effective for weight loss. One capsule is able to turn an entire glass of water into gel. If you can lay hands on it, it will be useful in helping you achieve significant weight loss.

7. Fast Intermittently: Intermittent fasting is simply adopting a pattern of eating that involves regular short-term fasts, and consuming meals only within a shorter time period during the whole day According to an expert Dr Omotayo, this technique is a great way for the digestive system to catch up and burn calories. He believes it can help teach the body to use its stored fat for energy. “I myself practice intermittent fasting by finishing my last meal of the day no later than 8 p.m. and then fasting until noon the following day. This gives my body a full 16 hours to totally process everything in my digestive tract and rely on my stored fat for energy,” he shares. “Disclaimer: Everyone’s body is different. You should assess your own response to this with regards to energy levels. It gets easier with practice.” Be sure to check with your doctor before trying any type of fasting. Several studies have indicated that short-term intermittent fasting, which is up to several weeks in duration, leads to weight loss in overweight individuals.

The most common intermittent fasting methods include the following:

Alternate Day Fasting: Fast every other day and eat normally on non-fasting days. The modified version involves eating just 25–30 percent of the body’s energy needs on fasting days.

The 5:2 Diet: Fast on 2 out of every 7 days. On fasting days eat 500–600 calories.

The 16/8 method: Fast for 16 hours and eat only during an 8-hour window. For most people, the 8-hour window would be around noon to 8 p.m. A study on this method found that eating during a restricted period resulted in the participants consuming fewer calories and losing weight.

It is best to adopt a healthy eating pattern on non-fasting days and to avoid over-eating.

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Well, there are several other important tips that I will not discuss for want of time, but I believe these tips are very helpful.

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