Losing weight in a healthy way, without pills and without starving, does not necessarily mean having to go on a diet. You can lose weight with a new lifestyle that is based on a balanced, healthy and natural diet, which provides you with only the nutrients your body needs and does not encourage weight gain.
1. Eat Natural Foods Composed of a Single Ingredient:
The first step to lose weight is to base your diet solely and exclusively on natural and real foods. Choose foods that have a list of ingredients consisting of a single element: the food itself. Natural foods are the only ones that your body can metabolize 100%, they do not contain additives that contribute to weight gain and give you all the nutrients your body needs. In a comparative study on the intake of processed foods or real foods and their relationship with calorie burning it was observed that people who consumed real foods burned twice as many calories
2. Drink Water:
No one can live without water, no matter how much we try. Water is an essential and essential drink to carry out all vital functions and, in addition, it is a perfect ally to lose weight. There are many studies that have confirmed that people who consume at least 2 liters of water lose weight more easily:
- Drinking half a liter of water before eating increases weight loss by 44%.
- Drinking 2 liters of water daily increases energy expenditure by 96 calories.
- Drinking half a liter of water, cold if possible, manages to increase your metabolism by 30%, which translates into greater calorie burning.
- Water contains 0 calories.
3. Eat Without Haste (Chews):
Experts agree that the simple act of eating slowly, chewing food very well, promotes weight reduction and decreases the risk of obesity. By eating fast, you don’t have time for your body and your brain to “process” the calories you are eating, so it is much easier to eat more without feeling full. However, when you take your time to chew each bite, your appetite is reduced more quickly and you feel satiated with less calories consumed. In addition, it has been shown that individuals who tend to eat fast are more likely to suffer from obesity than those who eat slowly
4. Eat More Protein Foods:
The protein is one of those nutrients that fits virtually everything. The protein diets are popular among athletes and exercise enthusiasts because muscle mass increase effectiveness, efficiency and strength. But eating protein also plays an important role in the lives of those who want to lose weight. These are some of the positive effects caused by an abundant consumption of protein:
- It increases the feeling of satiety and, therefore, reduces hunger.
- It reduces calorie intake, causing a reduction of up to 441 calories per day when 30% of calories are ingested in the form of protein
- Increase energy expenditure (fat burning) around 80 and 100 calories a day
- Reduce cravings by 60% and the desire to eat at a 50%
Increase your protein intake with this list of protein foods.
5. Avoid Refined and Added Sugars:
Added sugar is one of the main causes of weight gain and the obesity epidemic that is invading the planet. Not only does it not provide nutrients, but it fills your body with harmful calories that increase the risk of suffering from numerous diseases such as diabetes or heart disease. Refined sugar falls into the group of refined carbohydrates and is usually present in processed foods, that is, nutritionally modified or manufactured in a factory. It hides under various names: sugar, high fructose corn syrup, sucrose, fructose, syrup, glucose, etc.
6. Eat Lots of Fruits and Vegetables:
How can I lose weight easily without going on a diet? (based on scientific studies). How many times have you heard your mother and grandmother say “child, you have to eat fruits and vegetables that are very good for everything”?. Without a doubt, they have repeated it to me millions of times and the truth is that now I understand that they were very right.
“The fruits and vegetables are real foods, single – ingredient, full of vitamins, minerals, protein and fiber that contribute to better health”.
But what makes these foods favor weight loss? On the one hand, its high fiber content reduces appetite and causes an automatic reduction in calorie intake. On the other hand, fruits and vegetables are usually low in calories and carbohydrates, so their consumption naturally favors weight reduction. Also, the intake of fruits and vegetables has been associated with a lower rate of obesity.
7. Reduce the Intake of Refined Cereals:
The grain refined and added sugars, of which have spoken above, form the group of refined carbohydrates. An integral cereal becomes refined when the germ and bran are removed, that is, the nutritional parts and the fiber. As a result, we obtain a food with a high glycemic index that causes glucose peaks (rapid increase in blood glucose) and, later, increases the desire to eat and cravings. Refined cereals are “empty calories” that have no benefits and increase the risk of various diseases
8. Eat Eggs for Breakfast:
Contrary to what many people think, eggs are a super nutritious and very healthy food. They are an excellent source of quality protein and contain essential nutrients for the proper functioning of the body. But if this were not enough, eating eggs can also help you reduce kilos, especially when they are ingested in the morning. In a study of a group of overweight women and men, those who took eggs at breakfast recorded a 65% greater weight loss, reduced their abdominal perimeter by 34%, their body mass index was 61% more and one 16% body fat.
9. Don’t Forget to Get Enough and Good Sleep:
The hours of rest and rest have a great impact on everything related to weight. The quality and quantity of sleep significantly influence appetite and cravings, increasing them when you do not get enough sleep. Also, the feeling of fatigue rises and the desire to perform any physical activity decreases. And there is still more… It has been confirmed that lack of sleep increases the risk of obesity in adults by 55%, while in children the risk increases by up to 89%. Try to sleep a minimum of 7 or 8 hours a day in a suitable environment to guarantee a deep and quality rest.
10. Avoid Any Processed Food:
You look where you look at them, processed foods have nothing healthy. They are made with many artificial and refined ingredients associated with numerous diseases. They contain refined carbohydrates, lots of sugar and chemical compounds that alter the qualities of the food in question. But worst of all is their ability to create addiction: they are designed to satisfy and deceive our brain, which is responsible for controlling our calorie intake. Finally, processed foods also usually contain a large amount of the already known trans fats, toxic fats that increase cholesterol and triglyceride levels, insulin resistance and inflammation.
11. Cheat your Appetite with Small Plates:
The simple fact of serving your food in smaller plates will make you eat less quantity without realizing it, that is, feeling just as satiated as if you ate more.
How is this possible?
Very simple, your brain “changes” the idea of portion sizes and sends the order of satiety with fewer calories. In addition, it has been observed that the use of large plates to serve food can increase calorie consumption by 30%
12. Switch to Coconut Oil for Cooking:
There are many oils that can be used for cooking, but not all of them are healthy and some of them are even very harmful. If you want to improve your health and that of your family and also prevent unnecessary weight gain, replace your usual cooking oil with coconut oil. According to numerous studies, coconut oil helps reduce appetite and burn fatter thanks to its unique medium chain triglyceride composition. Coconut oil can also help you fight the fat that accumulates in the abdomen.
13. Use Seasonings and Spice Up Your Recipes:
Different herbs and spices have the ability to naturally increase our metabolism so that they increase calorie burning. The garlic, cumin, turmeric, black pepper … There are many spices that exist and can choose the one you like. The hot peppers and chilies or spicy peppers are also a good choice for use as a natural fat burner. These have a substance called capsaicin which has been shown to decrease appetite, while promoting fat burning and accelerating metabolism
14. Eat Foods High in Fiber:
The fiber found in food can be of two types and each of them has different effects on the body: soluble fiber or insoluble fiber. When it comes to losing weight, it is the soluble fiber that we are interested in trying. Soluble fiber is one that dissolves in water and constitutes a kind of gel that manages to delay digestion and maintains the feeling of satiety for a longer time, thus reducing appetite. In one study, it was observed that the intake of 14 grams of fiber per day decreased calorie intake by 10% and could help lose up to 2 kg of weight. The linseed or flax, the legumes or oats are examples of soluble fiber foods.
15. Do Not Stand Still and Exercise Your Body:
Performing cardio exercises (running, swimming, walking, biking …) is a simple way that allows you to be fit and at the same time facilitates weight loss. In addition, several studies have proven that cardio can be really effective in ending abdominal fat. On the other hand, resistance training will prevent you from losing muscle mass, as it keeps your metabolism accelerated and promotes calorie burning. Weightlifting is the best-known example of resistance training.
16. Do not Take Calories in Liquid Form:
In other words: try to drink the minimum of sugary drinks. Liquid calories are those calories found in beverages and when we talk about them we mainly refer to liquid sugar. The problem with these calories is that they go completely unnoticed by our brain and, as a consequence, the latter does not emit an “alarm” signal that indicates that we should stop because we have already reached a high calorie intake. In fact, it has been discovered that the consumption of a single serving of sugary drink per day may increase the risk of developing obesity in children by 60%. In conclusion, liquid calories do not satisfy the appetite and, consequently, encourage weight gain.