It is important to keep your weight in check because too much weight can be dangerous for your health. Being overweight and obesity increase the risk of numerous health issues like sleep apnea (abnormal breathing at night), osteoarthritis (joint disease), heart problem, high blood pressure, type 2 diabetes and many more. Moreover, fat or obese people look unattractive.
The traditional ways to lose weight entail consuming fewer calories, increasing the consumption of foods rich in fibre and protein, and exercising daily. Consuming calories more than what your body requires leads to weight gain. Thus, at the initial phase, minimize your calorie intake like cutting down on small pack of chips (150 calories), one soda can (150 calories) and a chocolate bar (250 calories).
Try this method along with regular exercise and consumption of healthy foods to see positive results. However, if you want to lose excess weight quickly and in an effective way, there are a few tips that can be very helpful. But, before that, let's look at the main causes of obesity.
Main Causes of Obesity:
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Genetics: If one or both the parents are obese.
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Overeating: If you eat more than your body requirement, you will gain weight.
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Diet rich in carbs: Carbohydrates support growth of fat tissues in the body.
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Sedentary lifestyle: Inactive people burn fewer calories than people, who are relatively active.
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Medication: Certain medicines can also cause obesity
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Psychological factors: Emotions like anger, fear, sadness, anxiety, stress, etc. affect eating habits, thus increase weight.
18 Effective Tips for Natural Weight loss
1. Make a Note of What You Eat
Several studies have found that people, who make a note of what they eat on a daily basis, consume 15% less food than those, who don't. You specially need to take care of the weekends because according to a survey, people consume extra 115 calories on weekends, all thanks to alcohol and fast foods!
2. Add 10% Extra When Counting Calorie Intake
Think before you eat. Any specific food that you eat might be having calories more than your estimation. So, if your daily calorie count is 1500, then you should add an extra of 150 calories without consuming it in real. The new estimation would possibly show you the real picture. To lose weight, you need an effective weight loss diet plan.
3. Get in Touch with an Online Weight Maintenance Program
A recent study has revealed that online weight maintenance programs can help you lose weight. This is because watching such programs constantly motivates you to lose weight. As you always keep an eye on your weight, you make continuous efforts to achieve your weight loss goals.
4. You Need a Weight Loss Mantra
Have you ever heard about self-fulfilling prophecy? Yes, it is true! If you believe that you cannot do certain things like avoiding junk foods or going for morning walk daily, chances are there that you won't be doing those things ever. Similarly, if you have repetitive, positive thoughts like “I can lose weight”, “I will go for walk today” or “I will not eat any junk food,” then ultimately, you will end up doing them.
5. Stick to Water After Breakfast
It is absolutely fine if you are drinking orange juice in your breakfast. But, after that, do not go for any more juices or soda. Instead, drink water whenever you feel thirsty. According to a survey, an average American consumes 245 calories daily from soft drinks. This is almost 90,000 calories or 25 pounds in a year. So, drink only water and avoid sugary drinks.
6. Sacrifice One TV Program
Various studies have found that more the young adults watch television, more they eat. Consequently, they gain weight. So, reduce the time of watching TV and do some healthy things like going for a walk. Remember, just a 15-minute walk can make a lot of difference!
7.Stare At the Blue Color
Do you know why you usually see many restaurants decorated in blue color? Because it works as an appetite suppressant. Thus, you can serve the food in blue plates, cover your dining table with a blue cloth or dress in blue when eating. Strictly avoid orange, red, and yellow in the dining area because they encourage eating.
8. Do Not Eat Unless You Are Really Hungry
People usually have their meals because of their daily habit. This gradually makes them forget how actually hunger feels like. So, they eat just for the sake of eating or because it is their regular time to take the meal, which is wrong and can substantially contribute to weight gain.
You need to identify your hunger. If you want to eat any specific food, it is probably craving, not hunger. Eating when you are actually hungry help you digest the food properly and so, you don't gain weight.
9.Walk for Five Minutes After Every 2 Hours
Are you overweight because of your desk job? Sitting for hours doesn’t make you fat but also leads to occupational hazards like back ache and knee pain. So, a mere five-minute walk after every two hours can be really helpful. This way, you can end up walking 20 to 30 minutes every day. Besides, these small breaks can actually help you work with improved concentration.
10. Wash Something Once a Week
Wash or clean something once a week. Go for things like floor, shower stall, bathroom tiles, windows, car and so on. You should clean these things as usually these stuffs are not cleaned daily. So, it requires a lot of effort to clean them. In fact, a 150-pound person can burn up to 4 calories per minute while performing this task.
11.Starting Eating in Front of a Mirror
Various studies have found that eating in front of mirrors can help you lose weight. A mirror forces you to look at yourself in the eye. This sparks or strengthens your commitment to weight loss, and reminds you why you have started it. These types of mind tricks can help a lot to lose weight.
12.Use Stairs Wherever Possible
Walking is undoubtedly one of the best and most effective ways to lose weight naturally. But, using stairs can actually work wonders for a person willing to lose weight. Just 10 minutes of walking on the stairs is more than enough to reduce as much as 10 pounds in 12 months (assuming you take a healthy diet). So, whenever you see an opportunity to use stairs, go for it.
13.Close Your Kitchen for a Few Hours
Once you are done with the dinner and dish cleaning, turn off the lights in the kitchen and if required, lock the cabinets as well as refrigerator until next morning. Late-night eating can significantly increase your calorie intake. By doing so, you can save up to 300 or more calories daily, or 31 pounds a year.
14.Between Every Bite,Put Your Fork or Spoon Down
When you are having your food, try to sip water frequently. Tell stories to your dining partner of everything that have happened during the day time or anything else. Also, put your fork and spoon down after every bite. The motive here is to eat slow. If you will eat slowly, your brain will soon inform you that you are done and don't need the food anymore. Let's see if this mind trick is good enough to help you lose weight.
15.Try Eat Your Meals at Home
The most important reason why you should avoid restaurant and eat your meals at home is the calorie intake. For restaurants, the priority is to sale tasty food, which is usually rich in carbs. But, you can have healthy food at home. Money can be another motivational factor that can encourage you to eat at home.
16.Prefer Whole Fruits instead of Fruit Juice
For the calories in a glass of apple juice, you can probably have at least one whole orange, apple and a slice of watermelon. Moreover, in the raw form, fruits can fulfill your hunger for a longer period in comparison to juice. Hence, you’ll eat less.
17.Make Your Weekend Plan an Active One
If you are planning for a movie during weekend, instantly drop the idea. Enjoy the view of a local park instead. Movies will not only make you sit for hours, but also give you opportunity to eat fries, popcorn and soda. Thus, go for healthy activities like a tennis match, bowling or a bike ride. You can easily enjoy these activities with your friends.
18.Try to Have All High-Calorie Foods Before Noon
Various studies have found that if a person eats more in the morning, he/she tends to eat less in the evening. And, you can easily burn those early-day calories in comparison to the ones acquired through dinner. So, if you want to have high-calorie foods in breakfast, go for it without hesitation.
