Natural ways to lose weight fast
With a high prevalence of obesity, many people now seek healthy weight loss strategies. Read more on how to lose weight fast and naturally.
With a high prevalence of obesity, many people now seek healthy weight loss strategies. Read more on how to lose weight fast and naturally.
The quest to lose weight fast has led many people to take extreme measures and even indulge in some harmful weight loss practices.
Some of the harmful things people do in a bid to lose weight include:
- Taking unsafe supplements, pills or products that don't have proven safety or effectiveness against weight gain.
- Detoxification that comes with a risk of electrolyte imbalance and dehydration
- Different forms of purging which can cause excess loss of fluid amongst other dangers.
- Extreme exercising.
- Smoking and use of illegal drugs.
While some of these practices might seem like they yield weight loss results, they might pose great harm to your health.
So, the question many people now ask is, "how can someone lose weight in a fast, natural and safe manner?"
Because we want you to lose weight but healthily, we will discuss exclusively things you should do to promote natural weight loss.
Natural weight-loss strategies
Natural weight loss centres around reducing your appetite or consuming less portion of food, watching what you eat, avoiding unhealthy practise and lifestyle habits and then improving your metabolic health at the same time.
Outlined below are ways to achieve all that so as to attain a healthy weight status safely.
1. Stop consuming refined carbs
The effects of refined (processed) carbohydrates on your weight cannot be stressed enough. Refined carbohydrates are carbohydrates that have been processed and have their natural fibres removed or changed.
Consuming refined carbs can cause a spike in the insulin hormone, which can, in turn, increase the risk of weight gain and obesity.
Obesity has always been linked to type 2 diabetes. Remember, type 2 diabetes is caused by cells' resistance to the insulin hormone.
Insulin hormone is an endocrine hormone that enables cells to absorb or take in sugar (glucose). One way insulin hormone can cause weight gain is that it can cause cells to absorb excess glucose, which it later converts to fat as long-term storage.
For people with type 2 diabetes, they might experience weight gain as a result of insulin hormone therapy which promotes fat storage in the body even though it helps regulate their glucose level.
Unlike whole or unrefined carbs, refined carbs are of less nutritional value and have been linked to different chronic diseases such as obesity.
Examples of refined carbs to avoid include white bread, white flour, white rice, soda drinks, pastries, sweets and sweetened beverages, pasta and refined breakfast cereals.
Asides from the fact that refined carbs can cause weight gain, they are bad for you as they have been stripped of fibre, bran and nutrients.
2. Opt for proteins, fats, fruits and vegetables
It will help if you consume meals that contain less calorie. Unfortunately, most of the carbs people consume are refined carbs that contain high calories.
This is why you must cut down on carb intake. If you must consume carbs, stick with the unprocessed whole carbs as they contain fibre and more nutrients.
In fact, it would help to go on a low-carb diet. A low-carb diet means that you eat less carbohydrate and eat more fat and moderate protein. Are you surprised that fat is favoured over carbs for weight loss?
Well, you need not be. Not all fats are unhealthy; Unsaturated fats are healthy and are most likely not to cause cardiovascular diseases.
The fact that fat contains nine calories per gram while carbohydrate contains four calories per gram has led many to believe that consuming fats increase weight a lot compared to consuming carbohydrates.
However, when it comes to macronutrients and weight gain, there are other things to consider. Even though carbs contain fewer calories than fat, consuming more of it (particularly refined carbs) causes an increase in blood sugar level.
When the blood sugar level is elevated, it, in turn, increases the need for the insulin hormone. Thus, more insulin hormone would be released. Remember, insulin hormone also regulates fat metabolism. As your pancreas secrete more insulin, your body stores more fat.
The high insulin level has again been linked to chronic health conditions like heart diseases, diabetes and cancer.
On the other hand, fat requires little or no insulin to be metabolized. Also, it causes little or no increase in blood sugar level. It doesn't end there. Fat helps you stay fuller for a longer period.
However, you have to be careful with here with the fat intake. Remember, when you eat fat, your body either burns it for energy or converts it to fat.
As someone seeking to lose weight, you would want for your body to burn the fat rather than store it as body fat- there is a condition for that to happen. Your body would burn fat as an alternative source of energy in the absence of carbohydrate or excess protein.
The fact here is that how much fat your body burns will depend largely on how much carbs and protein you consume. So what is the ideal natural way to lose weight? Eat healthy fats but make sure you eat low carb and then balance with moderate protein.
"What about fruits and vegetables? What roles do they play in stimulating fast and natural weight loss?" one would ask.
Fruits and vegetables are needed for your weight loss journey as they contain lower calories, are highly nutritious and contain natural fibre, which helps improve metabolism. This can help burn even stubborn belly fat.
Since fruits and vegetables contain fibre, they can help you stay fuller, help regulate blood sugar level and reduce spikes and dips in energy levels.
3. Choose healthy, weight-loss-friendly foods
Even though the ideal way to shed some weight is to consume fewer junks and calories, you should know that some foods are better when it comes to weight loss than others.
This is because asides from the fact that food calories differ, foods also go through different metabolic pathways, which means they affect hunger, hormones and the amount of calorie you are able to burn in different ways.
So, what foods should you eat to achieve fast and natural weight loss? Here is a list of some weight-loss-friendly foods that can help you lose weight safely and faster:
- Leafy greens such as spinach, kale, swiss, collards and chards
- Whole eggs
- Cruciferous vegetables like cabbage, broccoli, Brussels sprouts and cauliflower
- Lean beef
- Chicken breast
- Boiled potatoes
- Cottage cheese
- Beans and legumes
- Apple cider vinegar
- Whole grains
- Chilli pepper
- Full-fat yoghurt
- Coconut oil
- Chia seeds
4. Burn more calories
According to an article on scientificamerican.com, what actually makes you gain weight is "an imbalance between calories consumed and calories expended".
This makes sense because the food we eat contains calories, and calories are converted into energy that the body uses. However, when calories are excess, and you are unable to expend (burn it), it becomes stored in the body as fat.
This also means that many fat people either eat much or live sedentary lifestyles or both. So the point here is that one of the most powerful, natural way to lose weight fast is by eating less and exercising more!
Exercising helps you burn calories while enhancing metabolism. Aim for three to four times weekly routine gyming.
Cardio workouts and weight lifting can help with fast and natural weight loss. However, weight lifting is not for everyone. If you can't lift weights, try the following exercises to help you lose pounds safely:
- Walking: Taking a walk might seem like nothing, but it is, in fact, one of the best exercises for natural weight loss. If you are a beginner, try walking for at least 30 minutes 3-4 times a week and gradually increase frequency or duration from there.
- Running or jogging: Just like walking, running and jogging are other easier but effective weight loss exercises. Asides from helping you burn calories, studies have shown that exercises like running and jogging can help with burning the stubborn visceral fat known as belly fat.
- Swimming: Swimming is fun, but it doesn't only end there; it is a great way to burn those extra calories! The amount of calories you will burn will depend on how you swim too. According to a study, for a 30 minutes swim, a 70kg person burns 298 calories doing the backstroke, 372 calories treading water, 372 calories during breaststroke and 409 calories during butterfly.
- Cycling: Cycling is another popular way of exercising and offers a natural way of losing weight via burning calories. It is more of outdoor activity; however, some fitness centres and gyms have stationary bikes that enable you to cycle within the facility.
- Yoga: Many people are familiar with the fact that yoga exercises help relieve stress, but it also helps burn calories to some extent. It helps improve physical and mental health and has other health benefits which can help you in your natural weight loss journey.
5. Adopt healthy eating habits that can help you lose weight
You can't be aiming for weight loss and be seen around the kitchen every time with large food portion sizes. No, that is going to slow down your weight loss journey.
Get a small-sized plate for your meals to help you measure food quantity. With a larger plate size, you might be tempted to dish out more food-size for yourself.
When you settle down to eat, chew your food slowly. When you eat fats, you consume more quantity of food within a short duration; however, the reverse is the case when you eat slowly; you tend to get full even with a smaller quantity of food.
A study has shown that eating slowly might be an effective strategy for reducing the amount of food consumed.
How about those that eat dinner very late? For a healthy weight, it is recommended that you eat dinner earlier. This is to avoid going to bed with a full stomach.
Thus, aim to eat dinner at least 3 hours before bedtime to give your body ample time to digest the food before you hit the bed. It would also help to eat less calorie at night as you will likely not be engaging in any activity that would help burn the calories by that time.
This is also the best time to stop emotional eating. If you want to lose weight fast and naturally, then you have to stop eating simply because you want to soothe your emotions.
Emotional eating is the act of eating food to make one's self feel better. Emotional eaters eat not because they are hungry but because they want to fill their emotional needs. Women are usually most affected here. Emotional eating is, in fact, one of the reasons why it is harder for women to lose weight.
6. Stay hydrated, drink water before meals
According to science, water can help with weight loss in a couple of ways. First, water is needed for metabolism; it helps to fasten digestion.
Do you notice that on days when you sip water before going to bed, you wake up the following day feeling lighter?
Water may suppress appetite and makes it easier for you to exercise more efficiently. When working out, you need water to replenish lost one and electrolytes; otherwise, you might not be able to work out for longer. How then do you burn those calories if your workout is weak?
Research has suggested that the more hydrated you are, the more efficient your body performs tasks, including burning fats.
Also, a study has suggested that drinking water before your meals might help reduce calorie intake. These and more are reasons why you need to increase your daily water intake (especially if it is below 2 litres per day).
7. De-stress, get quality sleep
Among the popular questions people ask regarding causes of weight gain is, "can stress cause weight gain?" The answer to that question is yes. Stress is one of the culprits that cause weight gain.
But how does stress make you fat?
It is a mixture of psychological and hormonal factors. Stress itself does not cause weight gain, but stress hormone does.
When you are stressed, your body releases a hormone known as cortisol. Cortisol is released alongside the hormones epinephrine (adrenaline) and norepinephrine (noradrenaline) which trigger the "fight or flight" response.
What these hormones do is get your body ready to fight or run from the perceived threat that must have caused you to stress in the first place.
After the threatening or stressful event, adrenaline and noradrenaline hormone levels go back to normal. However, the level of cortisol remains elevated in the blood. This is where the problem lies because cortisol's major role is to ensure energy provision for the body.
Cortisol provides fast energy by stimulating fat and carbohydrate metabolism as well as the release of insulin. In the end, thee cascade of events also leads to increased appetite.
In fact, asides from weight gain, cortisol can cause fat deposition around the abdominal area, thus causing the formation of abdominal fat, which is toxic and has been associated with the development of cardiovascular diseases.
Sleep helps relieve stress and can help fight food cravings. Also, lack of adequate sleep might increase appetite and thus cause increased calorie intake.
When you get enough sleep, you tend to get more physically active. A study found that sleep deprivation can cause a decrease in physical activity. Remember, you need to stay physically active in order to burn more calories.
How fast should you lose weight?
What does 'fast weight loss' mean?
When we talk about losing weight fast, one might wonder if there is a way of measuring the pace at which it occurs.
Almost everyone would want to see fast results when it comes to weight loss. However, you must know that it doesn't always come that fast in reality.
You need consistency, patience and determination with your weight loss journey. While weight loss comes fast and easy for some, it poses a great challenge for some others.
Also, you have to be careful about how you go about your weight loss journey. Too quick results might be harmful to you and might even cause weight rebound at the end of the weight loss program.
While it is technically possible to lose up to 4.5kg (10 pounds) in a week, it is not advisable. Most times, when people lose weight rapidly, what they are actually losing is 'water weight' and not really body fat. It is almost impossible to lose as much as 10 pounds within one week safely.
How fast then should one lose weight?
Usually, it is safe to lose about 1-2 pounds per week. This rate of fat loss is also recommended if you want an effective long-term weight management strategy. However, for the sake of personalization, You might want to see your doctor as regards the amount of fat to lose at intervals.
Losing weight at the pace of 1 pound per week might seem like a slow pace, but it would more likely help you maintain your weight loss strategy for a long time.
Rapid weight loss plans might be unsafe. Losing weight more rapidly might mean you make unhealthy extraordinary efforts which you might be unable to sustain for the long term.
Natural home remedies for weight loss
Every day, more people are on the lookout for the best weight loss diet plans to help fight obesity and overweight. If you are among such people, have you thought of using some natural home products to remedy your weight problem?
If you are tired of following the hard rules and restrictions or want to see faster results with your weight loss plan, you might want to check out some beneficial, natural home remedies that help control weight.
Most of these natural home remedies are ingredients you can easily source for and quickly fix up in your kitchen. Some natural home remedies for safe and fast burning of body fat include:
- Drinking lemon water with honey: Mix a glass of lemon water with two teaspoons of full honey and drink every morning. Since lemon helps in detoxification and honey has many medicinal properties, this might help your weight loss journey.
- Chewing raw garlic: Among the health benefits of garlic are a reduction of oxidative stress, heart diseases, and blood pressure reduction. However, garlic might also help with weight loss. Chew two or more cloves of garlic every morning.
- Cinnamon and honey-infused tea: Cinnamon has properties that help regulate blood insulin level and curb sugar cravings. It can help you in your weight loss journey. Add a teaspoon of honey and two cinnamon sticks into a glass of lukewarm water. Mix well and drink every morning before you eat.
- Apple cider vinegar: This works as a natural home remedy for burning fat because it is a rich source of acetic acid with anti-obesity and anti-inflammatory properties. It promotes weight loss.
- Curry leaves: Since curry reduces triglycerides and blood cholesterol levels, it should be safe to say that it helps with natural weight loss. Curry leaves also aid digestion which is a good one for weight loss.
While seeking a fast weight loss plan, you must know that there is a difference between losing water weight and body fat. The former happens faster and within a few days, while fat loss takes longer.
However, with a sustainable dietary plan, lifestyle changes and physical activity, you will lose weight in a naturally fast and safe way.