Some simple home remedies for healthy weight loss include the following:
Eliminate White Grain Food – Anything made of white grain is going to make you gain weight because it is composed mainly of carbohydrates, which are quickly digested, are high in sugar, and leave you feeling unsatisfied and likely to eat even more. These empty calories are the opposite of what you want to consume to lose weight fast!
Eat Slower – People who eat slower consistently consume fewer calories and don’t suffer from obesity nearly as often. Slow down your eating time, allowing your stomach to digest and feel full throughout the meal, which will help you only consume what your body actually needs. Research suggests that increasing the number of chews before swallowing may help to reduce food intake and aid in weight management.
Smaller Meals at Regular Intervals: Eating in small quantities at regular intervals can be a very good idea for losing weight naturally. By eating smaller quantities, you will be supplying a more limited amount of energy that is equivalent to your body’s energy requirement. Also, eating in small cups and bowls can help in eating less food per meal.
Drink Water – We all get thirsty, but sports drinks, sugary juices, or alcohol don’t fill us up in the same way that an equivalent amount of calories from food will do. Eliminate those other types of liquid and switch out for water, which has no carbs and no calories boost your metabolic rate and increases urination (which actually helps you lose more water weight).
Increase Your Vegetable Intake – Vegetables, unlike white grain foods, are made up of complex carbohydrates, which means they take a much longer time to digest, leaving you feeling full and satisfied for longer. A Recent study suggests that Thylakoid found in spinach can curb cravings and hunger which can further help in weight loss. Furthermore, since vegetables are composed of a high percentage of water, they stimulate urination and a release of excess water weight.
Eliminate Fast Food – Fast food may be a quick solution when we are on the go, but in reality, they are some of the least healthy foods for our body, including huge amounts of sodium, carbohydrates, and fat. Make time in your schedule for healthier options. Also, we tend to eat fast food quicker, due to additives and the mentality of eating something on the run, which increases your chances of overeating.
Do Cardio Throughout the Day – Don’t only exercise once a day; you want to keep your metabolism working at a high clip throughout your waking hours, so break up your workouts into smaller periods spread out over the day. This way, your body will continue burning calories more consistently and at a higher rate for longer.
Drink Coffee Before a Workout – While some personal trainers might not suggest this as the best option, if you are trying to lose weight, the caffeine will give you an extra boost of energy, pushing you to work out a bit harder and longer, squeezing out a couple hundred extra calories with each workout.
Mushrooms – Mushrooms are often turned to as a meat substitute because they can fill a similar role in your diet, but they are a low-calorie and low-fat alternative. Studies have shown that people who replace meat with mushrooms even once a week show significant weight loss in a short period of time.
Get Enough Sleep – Your body needs a certain amount of sleep, and when it doesn’t attain its optimal amount, it will try to satisfy that lack with other things, such as craving food. Furthermore, you will be more likely to be active during the day, less likely to skip the gym, and less prone to go for a high-sugar energy-boosting meal to give you that extra push.
Yogurt – The healthy gut microflora that is included in healthy forms of yogurt helps to optimize your nutrient absorption, reduce fat intake, and speed up your digestion. It also helps you feel full without boosting your calorie intake.
Yoga and exercise – By exercising different parts of your body, your entire metabolism will be improved. For example, alternate push-ups, sit-ups, and lunges every day, so your body doesn’t feel like its getting in a routine. You’re also less likely to “hide” fat in certain body areas if you don’t neglect them! Also, include yoga as that may help reduce weight.
Oat Bran – Bran is one of the highest fiber foods out there, which helps not only to feel full, but also speeds up your digestive system and eliminates waste effectively, so you lose weight in that way, while also preventing unnecessary overeating. Bran also absorbs fat, thereby lowering your overall cholesterol content and boosting your metabolism.
Skip the Salty Snacks – High-sodium foods might be exactly what you crave when you are on a diet, but salt causes your body to retain water, and increases your blood pressure, making you feel exhausted and more likely to sit on a couch and snack even more.
Olive Oil – Some people balk when they hear that olive oil can help with weight loss, but the types of fat included in olive oil, particularly oleic acid, actually trigger feelings of satiety in your body, reducing your chances of overeating. Plus, the beneficial omega-3 fats in olive oil will help increase energy and eliminate dangerous cholesterol that can exacerbate weight gain.
Nutritious Food- People wanting to lose weight can opt for low-energy density food, including fruits, vegetables, fish, grains, beans, and lean meat. The inclusion of vitamin C rich food such as lemon Indian gooseberry also helps in losing weight. For sufficient protein requirements, soya and sprouts can be included in your diet.
Switch from Sugar to Honey– Adding sugar to fruit juices, coffee, tea will increase calorie consumption as studied by Malik et al, 2006. Instead of sugar, it is advisable to switch to honey. Honey contains fructose and glucose in near equal proportions and it does not add too many calories to the body.
Honey and Lime– Consuming honey with lime is also recommended for weight loss. Honey with lemon and warm water is a good way to start your day. Honey has a significant role to play in weight loss in naturopathy.
Green tea Green tea is another way of reducing weight. Green tea is known to contain a powerful antioxidant named epigallocatechin gallate. This antioxidant is known to stimulate the fat-burning process in the body, so it is highly recommended for weight loss programs as found by Kao, Hiipakka and Liao in their research.
Cabbage– Cabbage is considered to be one of the negative calorie vegetables because it is believed that it takes more calories to digest than the calories actually found in cabbage. Cabbage can be added to vegetable juices and salads for effective weight loss to take place.
Avoid Sodas and Diet Drinks– Many people have the habit of drinking soda when they are thirsty. Sodas contain added sugars which add to your weight. Even diet sodas contain sugar in smaller quantities. Instead, it is advisable to drink other liquids, such as water, lime water, and fresh fruit juices.
No Crash Diets– Crash diets do not help in burning excess of fat. They actually trigger the body to break down its own muscle mass, which is not good for the body. Even if there is a slight reduction in weight with crash diets, results have shown that people have gained more weight in the long run.