Weight loss, in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, due to a mean loss of fluid and body fat. Weight loss can either occur unintentionally due to malnourishment or an underlying disease or arise from a conscious effort to improve an actual or perceived overweight target.
How to lose weight naturally
1. Eat More Fruits and Vegetables
Fruits and veggies are naturally low in calories. Eating plenty of fruits and veggies may help reduce weight and the risk of many diseases, including heart disease, high blood pressure, and some cancers.
2. Eat More Slowly
Eating slowly, you need to chew your food thoroughly before swallowing. This can help you reduce calorie intake and lose weight. In fact, several studies have found that people with weight problems tend to chew their food less than people with normal weight do
3. Replace Some Fat with Coconut Oil
Coconut oil is the world’s most weight loss friendly fat. It contains a unique combination of fatty acids with powerful effects on metabolism. Several studies show that just by adding coconut oil to your diet, you can lose fat, especially the “dangerous” fat in the abdominal cavity.
Coconut oil is vastly different from most other fats in the diet. Whereas most foods contain predominantly long-chain fatty acids, coconut oil consists almost entirely of Medium Chain Fatty Acids. Medium-chain fatty acids are metabolized differently than the longer chain fats.
They are sent straight to the liver from the digestive tract, where they are either used for energy right away or turned into ketone bodies. These fats are often used by epileptic patients on a ketogenic diet, in order to increase ketone levels.
4. Eat More Fiber
Eating foods rich in soluble fiber may help you lose belly fat. Soluble fiber helps keep your gut bacteria healthy and promotes overall fat loss by reducing your appetite.
This Includes Veggies in Meals and Eat Them First. Eat Popcorn. Snack on Fruit. Choose Whole Grains over Refined Grains. Take a Fiber Supplement. Eat Chia Seeds. Eat Whole Fruits and Vegetables, Not Juice.
5. Count Calories Once in a While
Calories are a measure of energy, normally used to measure the energy content of foods and beverages. When you eat more calories than you burn, you gain weight. Counting calories can help you eat fewer calories and lose weight.
This simple fact means that counting calories and limiting your intake can be effective to prevent weight gain or lose weight, as long as you manage to stick to it.
How many calories you need depends on factors like gender, age, weight, and activity level. For example, a 25-year-old male athlete will need more calories than a 70-year-old woman who doesn’t exercise.
6. Drink Water
Drinking water helps boost your metabolism, cleanse your body of waste, and acts as an appetite suppressant. Also, drinking more water helps your body stop retaining water, leading you to drop those extra pounds of water weight.
Drinking water also helps in
- Water increases calorie burning
- Water helps to remove waste from the body
- Drinking water can reduce overall liquid calorie intake
7. Spend 15 Minutes Up And Down The Stairs
Aim for a moderate routine of 30 minutes of stair climbing, three days a week. If that’s even too much, aim for 15 minutes at a time. If you use a stair climber machine for 30 minutes and you weigh 185 pounds, you can expect to burn about 266 calories, according to Harvard Health Publications.
8. Limit Your Intake of Added Sugar
According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are ( 7 ): Men: 150 calories per day (37.5 grams or 9 teaspoons) Women: 100 calories per day (25 grams or 6 teaspoons)
Added sugar is the single worst ingredient in the modern diet.
It provides calories with no added nutrients and can damage your metabolism in the long run.
Eating too much sugar is linked to weight gain and various diseases like obesity, type 2 diabetes, and heart disease.
You can eat a little bit of sugar each day without harm, or you can avoid it as much as possible.
9. Avoid Processed Foods
A variety of different techniques are used to process food. Any food that’s processed is usually frozen, canned, dried, baked, or pasteurized.
Foods can go through various levels of processing. On one end, vegetables may only be cleaned, cut, and portioned before being sold in bags. The most highly processed foods, however, will contain a lot of extra sugar, salt, oil, and calories. A good example is frozen pizza.
Processed food to avoid when trying to lose weight
- Sugary beverages
- Baked foods
- French fries
- White pasta and bread
- White rice
- Sweetened yogurt
- Ice cream
- Processed meat
- Candy bars
1. Aloe Vera Juice
Aloe vera has laxative properties and when consumed in small quantities may aid in digestion. A healthy digestive system translates to proper metabolism of food and an optimal expulsion of waste from the body that helps in losing weight.
To prepare aloe vera juice, all you need to do is to take a glass full of water and add some aloe vera gel to it. Put the water in a pan and heat it while constantly stirring, until the gel blends in with the water. You can also add some lemon juice to it and drink the first thing in the morning.
Make sure you consult a doctor before consuming aloe vera internally to avoid any complications.
2. Cinnamon, ginger, and lemon
There are two main types of cinnamon: Ceylon and Cassia. The majority of the cinnamon you’ll find at the grocery store is Cassia. Ceylon grows primarily in Sri Lanka and isn’t as common.
To prepare cinnamon juice u will need to, grate ginger, cut a lemon into pieces and squeeze the lemon juice in a pan, add grated ginger, add water and cinnamon, let it boil, add honey and drink in the morning and evening.
3. Apple Cider Vinegar
Apple cider vinegar has been used as a health tonic for thousands of years. Research shows it has many health benefits, such as lowering blood sugar levels. according to this study, adding 1 or 2 tablespoons of apple cider vinegar to your diet can help you lose weight. It can also reduce your body fat percentage, make you lose belly fat and decrease your blood triglycerides.
4. Green Tea
Drinking between 2 and 3 cups of hot green tea throughout the day should be sufficient for supplementing weight loss. The exact amount will vary from person to person, depending on how much caffeine they consume and their natural metabolism.
Foods To Avoid
- Carbohydrates like white bread, pasta, etc.
- Frozen foods
- Processed foods and drinks
How to tighten loose skin after weight loss
- Increase your water intake to improve skin elasticity
- Moisturize your skin to keep it firm
- Belly toning exercises for a tight tummy
- Get massages to reduce loose skin after weight loss
- Limit your sun exposure to keep your skin firm
- Consume protein, omega 3 and vitamin C to tighten loose skin after weight loss
After achieving that sexy and healthy look try to maintain it now that you have the tips.