8 Tips To Lose Weight Naturally
About Obesity
Obesity, or excess fat, is a medical condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health.
Generally, the main causes of obesity are excessive food intake and a lack of exercise.
Worldwide, obesity has nearly tripled since 1975.
· 39% of adults aged 18 years and older were overweight, and 13% were obese in 2016
· More than 340 million children and adolescents aged 5 to 19 were overweight or obese in 2016
· 38 million children under the age of 5 were overweight or obese in 2019
However, obesity is preventable
You can prevent being overweight by practicing and implementing the following 8 tips at home.
Tip #1 - Plan Your Eating Habit
Pick a healthy eating plan you can stick to. The benefit of a low-carb approach is that it simply involves learning better food choices - no calorie-counting is necessary.
In general, a low-carb way of eating shifts your intake away from problem foods, foods that are high in carbs and sugar and without much fibre, like bread, bagels and sodas - and toward high-fibre or high-protein foods, like vegetables, beans and meats.
Tip #2 - Get Yourself Active
Physical activity helps burn abdominal fat. Exercise seems to work off belly fat in particular because it reduces circulating levels of insulin, which would otherwise signal the body to hang on to fat, and causes the liver to use up fatty acids, especially those nearby visceral fat deposits.
The amount of exercise you need for weight loss depends on your goals. For most people, this can mean 30 to 60 minutes of moderate to vigorous exercise nearly every day.
Tip #3 - Practise Intermittent Fasting
Intermittent fasting is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the day.
Several studies have indicated that short-term intermittent fasting, which is up to 24 weeks in duration, leads to weight loss in overweight individuals.
The most common intermittent fasting methods include the followings:
· Alternate day fasting - Fast every other day and eat normally on non-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.
Tip #4 - Eat protein for breakfast
Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokinin.
Research on young adults has also demonstrated that the hormonal effects of eating a high-protein breakfast can last for several hours.
Good choices for a high-protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.
Tip #5 - Cut back on sugar and refined carbohydrates
Refined carbohydrates are heavily processed foods that no longer contain fibre and other nutrients. These include white rice, bread, 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. This contributes to weight gain.
Where possible, people should swap processed and sugary foods for more healthful options.
Good food swaps include:
· whole-grain rice, bread, and pasta instead of the white versions
· fruit, nuts, and seeds instead of high-sugar snacks
· herb teas and fruit-infused water instead of high-sugar sodas
· smoothies with water or milk instead of fruit juice
Tip #6 - Eat plenty of fibre
Dietary fibre describes plant-based carbohydrates that it is not possible to digest in the small intestine, unlike sugar and starch. Including plenty of fire in the diet can increase the feeling of fullness, potentially leading to weight loss.
Fibre-rich foods include whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye, fruit and vegetables, peas, beans, and pulses, nuts and seeds
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Tip #7 - Have a good night’s sleep
Numerous studies have shown that getting less than 5–6 hours of sleep per night is associated with increased incidence of obesity. There are several reasons behind this.
Research suggests that insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol, which also prompt fat storage.
How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain.
Tip #8 – Read more information on the most potent, fast-acting formula for incinerating stubborn fat here.
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