Losing weight naturally is a healthy and safe method. This usually requires you to make small changes to your exercise routine, diet, and lifestyle. Also, when you make small changes in your lifestyle (which is common in natural weight loss), you are more likely to continue this habit in the long run. The combination of these factors can help you lose weight naturally in a healthy and safe way.
Step
Part 1 of 4: Practicing Correct Eating Habits
Step 1. Write down your meal plan
If you want to change your diet and eat healthier, plan your meals in advance.
- Write down breakfast, lunch, dinner, and a few snack choices for one week at a time. Note that you have to spend more time preparing food so you can cook it faster.
- For breakfast, maybe you can have half a grapefruit and a bowl of oatmeal, or scrambled eggs with sautéed vegetables and low-fat cheese.
- For lunch, have a large salad with spinach, carrots, lettuce, beets, a handful of walnuts, half an avocado, and nuts (black beans or garbanzo). Sprinkle a little balsamic vinegar on top.
- For dinner, you can have grilled salmon (with a little dill and lemon), a serving of brown rice, and grilled zucchini.
- If you want to eat a snack, choose protein and fruit or vegetables. Try hard-boiled eggs and apples or Greek yogurt with crushed blueberries and flaxseed.
Tip:
Oftentimes, if you have a meal plan in place, you are less likely to be tempted to eat fast food, or go to places that don't offer a healthy menu.
Step 2. Measure your portions
Counting calories, limiting certain food groups or limiting fat or carbohydrates are diet plans that are not always easy to follow. An easier and more natural way to start weight loss is to eat all foods and pay attention to food portions.
- When measuring and monitoring food portions, you will naturally lose some calories which can help you lose weight.
- Buy a food scale, measuring cup or measuring spoon so you don't get off track. You can also measure all the cups, bowls, or containers you have in your home to find out how much the utensil can hold.
Step 3. Eat a balanced diet
Eating the right foods will really help you to lose weight and keep it off.
- Eating a balanced diet means that you eat enough of each nutrient for your body to function properly.
- You should eat each food and food group in recommended portions to help meet your daily nutritional needs. Measuring the amount of food needed can help you manage this.
- In addition to eating foods from each food group, you should also include a variety of foods in each food group. For example, each vegetable provides many different options that contain minerals, healthy vitamins, and antioxidants.
Step 4. Consume 85 to 113 grams of protein in each meal
Protein is a great nutrient in your diet. Protein also keeps you full, which can help you lose weight.
- Maintain protein portions of around 85 to 113 grams at each meal to control your calorie intake.
- Choose lean meats to help you lose weight. Choose fish, poultry, lean beef, eggs, low-fat dairy products, and a variety of whole grains and legumes.
- Include one serving of protein at each meal and snack to help meet the daily minimum.
Step 5. Try to eat at least 5 servings of vegetables and fruits
It provides many of the nutrients you need at a very low calorie content.
- Even though fruits and vegetables are low in calories, you should still measure your portions. Keep your fruit servings of 1 small piece of fruit or 1/2 cup of chopped fruit, and eat 1 cup of vegetables or 2 cups of salad with green leafy vegetables.
- Since it's recommended that you eat a fairly large amount of fruit and vegetables each day, it may be easier to eat a serving or two at each meal and snack.
Step 6. Choose whole grains
The grain group includes a wide variety of foods. Choosing 100% whole grains will provide you with additional protein, fiber and other important nutrients in your diet.
- Grains contain basil, endosperm and bran. Some examples of whole grains include: whole wheat, brown rice, quinoa, millet, and oats.
- A serving of whole grains is about 28 grams or 1/2 cup. If possible, you should include half of the grains you eat as whole grains.
- Consume 1 to 3 servings of whole grains a day. This can help you to lose weight.
Step 7. Don't overdo it
Don't start obsessing over counting calories and punishing yourself by not eating sweets or fatty foods anymore. Instead, eat less unhealthy foods and not too often.
- Losing weight naturally doesn't mean you have to forbid certain foods or avoid them altogether. Eat your favorite foods in moderation. You can eat it once or twice a week or several times a month.
- If you eat foods that are high in sugar and fat (such as when you eat out for dinner, or eat at a fast food shop), balance it by eating foods that are low in fat and sugar over the next few days or working harder at the gym.
Step 8. Drink water
Adequate amount of fluid in the body is very useful if you want to lose weight. In addition, adequate fluids in the body will help support a healthy body.
- Drinking the recommended amount of water of 8 to 13 glasses a day will support weight loss and can keep you energized.
- As much as possible choose drinks that do not contain caffeine and sugar free. Try: plain water, flavored water, and decaffeinated coffee or tea.
- Avoid sweetened drinks (such as sports drinks or soda), drinks that contain a lot of caffeine (such as energy drinks or alcoholic beverages) and fruit juices.
Part 2 of 4: Practicing the Right Weight Loss Habits
Step 1. Make changes slowly
Changing everything at once can really overload the system and make it difficult for you to stick with the changes you're working on. You have to make a complete lifestyle change if you want to lose weight naturally and maintain it.
- Start by making small changes. Add 15 minutes to your workout routine, or replace butter with olive oil for cooking.
- Start changing the way you think about food, so you don't see it as a comfortable routine (e.g. you eat a lot when you're sad, bored, or angry, etc.). Think that food is something that you have to put into your body to be used as fuel, so you have to choose the best fuel, and this means healthy foods.
Step 2. Set achievable goals
Once you've decided to lose weight, set realistic and achievable goals so you can work on them.
- Goal setting can help you take action, and by taking action, you will lose weight as a result.
- If you use natural methods, you can usually lose around 0.45 kg to 0.9 kg in a week.
- Track your goals so you can see your progress over time.
Step 3. Do exercise regularly
Getting regular exercise can help support weight loss and improve overall health.
- It is recommended that you do cardio for about 150 minutes and also do strength training in 2 days.
- Also increase your basic or daily activities. Even if you're just doing normal things like walking to the store, or taking a 15-minute break for a walk, they can all be beneficial for your weight loss and health.
- Exercise can improve your mood because it releases endorphins, which can make you feel happier, healthier, and more confident about yourself, which will help control your appetite.
- Find a sport that you enjoy so that you are motivated to do it, not overwhelmed. Do yoga, take dance lessons, or run in a beautiful part of town. Don't take exercise as a punishment, think that you are doing something good for your body and health.
- Find a practice buddy. Working out with someone will be more fun and will make it easier for you to stay off track so you can monitor yourself and have someone to talk to.
Step 4. Get enough sleep
Lack of sleep can take a toll on your overall physical and mental health and make it difficult for you to lose weight and keep it off.
- In addition, people who lack sleep will increase the production of ghrelin, a hormone that makes you feel hungrier the next day.
- Aim to get about 8 hours of sleep each night if you're an adult (if you're a teenager, you should sleep a little more).
- Turn off all electronic devices at least 30 minutes before bed. This can be a computer, cell phone, iPod, etc. The light emitting from these devices disrupts the circadian system, slowing down your biological clock and making it difficult for you to sleep properly.
Part 3 of 4: Avoiding Common Mistakes in Losing Weight
Step 1. Avoid fad diets (strict diets by eliminating certain nutrients)
There are hundreds of diets and weight loss methods on the market that claim to lose weight fast in no time. It can be unsafe, unhealthy and difficult to live with in the long term.
- Losing weight naturally results in better overall health and you're more likely to maintain your weight in the long run.
- Keep in mind that there is no magic diet that will allow you to lose a certain amount of weight and maintain that weight after you are done with the diet. In fact, losing weight in a healthy way requires hard work and lifestyle changes.
- This does not mean that there are no positive things that can be obtained from certain weight loss programs. Many programs focus on exercise and a healthy diet, but not many programs are about real, sustainable lifestyle changes.
Step 2. Get rid of diet foods
Studies show that if you have an urge to eat, eating lean, sugar-free or "diet" versions of foods can trigger you to eat more.
- Many foods that are designed to be "diet-friendly" don't actually reduce their calorie count. In addition, if you remove fat or sugar from the food, the manufacturer will replace those ingredients with processed ingredients.
- Stay disciplined with controlling your portions and eat smaller meals. So, instead of eating ice cream bars without sugar and without fat, you're better off eating 1/2 cup of high-quality ice cream. In the end you will feel more satisfied.
Step 3. Eat mindfully
People who feel distracted while eating (eg while watching TV, surfing the internet, or reading a book) report feeling less full than people who pay close attention to what they eat. Eating food mindfully can help you stay focused and tend to eat less.
- Make sure you chew the food thoroughly and swallow it before taking another bite in your mouth. Eat quietly and slowly.
- Watch the food you put in your mouth: What's the temperature? The texture? Is the food salty? Sweet? Or spicy?
- If you are satisfied (not full), stop eating. If you measure and monitor the portions of the food you eat, this can be a useful guide so you know when to stop eating.
Part 4 of 4: Seeking Medical Care
Step 1. Consult a doctor before starting a new diet or exercise program
Do not change your lifestyle too quickly because it can harm your health. Especially the sports program. Pushing yourself too fast can cause injury. Your doctor can examine you physically to make sure you are ready to start a weight loss program.
Your doctor can also help you lose weight in a healthy way
Step 2. Call your doctor if you don't lose weight after making lifestyle changes
Your doctor can help you pinpoint the cause, as well as determine how much weight you can lose in a healthy way. Your doctor can find out any co-existing medical conditions that are preventing you from losing weight, or if you need to change something else.
In some cases, your doctor may recommend that you consult a therapist or counselor to find out why you're having trouble losing weight
Step 3. Ask your doctor if any of your medications are causing weight gain
Unfortunately, there are some medications that have the side effect of increasing weight. Your doctor can help you understand the risks and benefits of the drug. After that, your doctor can tell you ways to avoid gaining weight while taking the drug. In addition, the doctor may also look for a replacement drug.
Warning:
Do not stop using the drug without a doctor's approval.
Step 4. Work with your doctor to create a personalized diet and exercise program
It can be difficult to find the right program for you, but there are doctors who can help you. Your doctor can suggest strategies that may be suitable for you and advise you on safe exercise options.
Your doctor may refer you to a nutritionist who can design a special diet program for you. The nutritionist will consider your goals, meal schedule, and the types of foods you like. That way, you will enjoy the program more
Step 5. Consider taking medication to help you lose weight, if prescribed by your doctor
If your weight is impairing your health, your doctor may recommend taking medication to help you. You may also have a medical condition that prevents weight loss, such as hypothyroidism or polycystic ovary syndrome (PCOS), that requires treatment. Your doctor can help you understand the risks and benefits of medications.
Tips
- Always consult your doctor before making any changes to your diet, lifestyle or exercise routine. The doctor will tell you whether the weight loss you are undergoing is safe and suitable for you or not.
- You must always think positive and have a commitment to achieve success in losing weight naturally. You will have to change your lifestyle in order to maintain the weight you have achieved.
- Patience is the key to realizing your weight loss goals.
