How To Lose Weight Naturally (with Pictures)

Losing weight naturally is a healthy and safe way. This usually requires you to make small changes to your workouts, diet, and lifestyle.

Also, when you make small changes to your lifestyle (which is typical for natural weight loss), you are more likely to keep the habit in the long run.

The combination of these factors can help you lose weight naturally in a healthy and safe way.

#1. practicing proper nutrition

How To Lose Weight Naturally

1. Write your meal plan. If you want to change your diet and eat healthier foods, plan your meals first.

  • Write down breakfast, lunch, dinner, and a few snack options for the week. Please note that you will have to spend more time cooking so that you can cook it faster.
  • For breakfast, you can eat half a grapefruit and a bowl of oatmeal or scrambled eggs with fried vegetables and low-fat cottage cheese.
  • For lunch, have a large salad with spinach, carrots, lettuce, beets, a handful of walnuts, half an avocado, and nuts (black beans or chickpeas). Sprinkle some balsamic vinegar on top .
  • For dinner, you can have grilled salmon (with some dill and lemon), brown rice, and fried zucchini.
  • If you want to snack, choose protein and fruits or vegetables. Try a hard-boiled egg and apple, or Greek yogurt with blueberries and flaxseed puree.

How To Lose Weight Naturally

2. Measure your portion. Counting calories, limiting certain food groups, or limiting fats or carbohydrates are diet plans that are not always easy to follow. An easier and more natural way to start losing weight is to eat all foods and focus on servings.

  • By measuring and controlling portions of food, you naturally lose some calories, which can help you lose weight.
  • Buy a kitchen scale, measuring cup, or measuring spoon so you don’t go off the rails. You can measure all the cups, bowls, or containers in your home to see how much a pot can hold.

How To Lose Weight Naturally

3. eat a balanced diet. Proper nutrition will actually help you lose weight and keep it off.

  • A balanced diet means getting enough of each nutrient for the proper functioning of the body.
  • You should eat each food and food group in the recommended portions to help you meet your daily nutritional needs. Measuring the amount of food you need can help you manage this.
  • In addition to eating foods from each food group, you should also include different foods in each group. For example, each vegetable offers many different options containing minerals, beneficial vitamins, and antioxidants.

How To Lose Weight Naturally

4. Try to consume between 85 and 113 grams of protein at each meal. Protein is an excellent nutrient in your diet. Protein also keeps you feeling full, which can help you lose weight.

  • Maintain between 85 and 113 grams of protein at each meal to control your calorie intake.
  • Choose lean meat to lose weight. Choose fish, poultry, lean beef, eggs, lean dairy, and a variety of whole grains and legumes.
  • Include one serving of protein with every meal and snack to meet your daily minimum.

How To Lose Weight Naturally

5. Try to eat at least 5 servings of fruits and vegetables. 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. Eat 1 small slice or 1/2 cup of chopped fruit in fruit and eat 1 cup of vegetables or 2 cups of salad with green leafy vegetables.
  • Because it’s recommended to eat plenty of fruits and vegetables every day, it may be easier to eat one or two servings at every meal and snack.

How To Lose Weight Naturally

6. Choose whole grains. The group of cereals includes a wide range of products. Choosing 100% whole grains will give you extra protein, fiber and other important nutrients in your diet.

  • Cereals contain basil, endosperm and bran. Some examples of whole grains include: whole grains, brown rice, quinoa , millet , and oats .
  • One serving of whole grains contains about 28 grams or 1/2 cup. If possible, it is recommended to include half of the grains eaten in whole grains.
  • Eat 1 to 3 servings of whole grains per day. This may help you lose weight.

How To Lose Weight Naturally

7. Do not exaggerate. Don’t start your calorie counting obsession now and punish yourself by cutting out sugary or fatty foods. Instead, eat less junk food and not too often.

  • Natural weight loss doesn’t mean you have to give up certain foods or avoid them entirely. 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 at dinner or at the fast food store), eat more or less of these low fat and sugar foods over the next few days. . in the gym .

How To Lose Weight Naturally

8. drink water. If you want to lose weight, getting enough fluid in your body is very helpful. In addition, a sufficient amount of fluid in the body will help maintain a healthy body.

  • Drinking the recommended amount of 8 to 13 glasses of water a day will help you lose weight and conserve energy.
  • Choose decaffeinated and sugar-free drinks whenever possible. Try: Plain water, flavored water, and decaffeinated coffee or tea.
  • Avoid sugary drinks (such as sports drinks or sodas), drinks that are high in caffeine (such as energy or alcoholic drinks), and fruit juices.

#2. practice proper weight loss habits

How To Lose Weight Naturally

1. Make changes gradually. Changing everything at once can really overwhelm the system and make it hard for you to keep track of the changes you’re working on. If you want to lose weight naturally and keep it off, you need to completely change your lifestyle.

  • Start with small changes. Add 15 minutes to your workouts or replace butter with olive oil for cooking.
  • Start changing your relationship with food so you don’t see it as a relaxing chore (for example, when you’re sad, bored, or angry, you eat too much). Think that food is what you have to put into your body in order to use it as fuel, so you have to choose the best fuel and that means eating healthy.

How To Lose Weight Naturally

2. Set achievable goals. Once you’ve decided to lose weight, set realistic and achievable goals for yourself so you can work towards them.

  • Goal setting can help you take action, and by taking action, you’ll lose weight as a result.
  • If you use natural methods, you can usually lose between 0.45 kg and 0.9 kg per week.
  • Track your goals to see your progress over time.

How To Lose Weight Naturally

3. Get regular exercise. Regular exercise can help you lose weight and improve your overall health.

  • It is recommended to do about 150 minutes of cardio as well as strength training for 2 days.
  • Also increase your basic or daily activities. Even if you’re doing simple things like going shopping or taking a 15-minute walk break, it can all be good for weight loss and health.
  • Exercise can improve your mood because it releases endorphins, making you feel happier, healthier, and more confident, which helps control your appetite.
  • Find a sport that you enjoy so that it is a passion for you, not a burden. Take up yoga, learn to dance or run in a beautiful part of the city. Don’t treat exercise as a punishment, think you’re doing something good for your body and health.
  • Find a practice partner. It will be more fun to work out with someone, and it will be easier for you to stay on track so that you can look after yourself and have someone to talk to.

How To Lose Weight Naturally

4. Get enough sleep Lack of sleep can affect your overall physical and mental health and make it harder to lose and maintain weight.

  • In addition, people who do not get enough sleep increase the production of ghrelin , a hormone that makes you feel hungry the next day.
  • Aim for about 8 hours of sleep every night if you are an adult (if you are a teenager, you should sleep a little more).
  • Turn off all electronic devices at least 30 minutes before bed. It could be a computer, mobile phone, iPod, etc. The light from these devices disrupts the circadian system, slows down your body clock, and prevents you from sleeping properly.

#3. Common mistakes to avoid when losing weight

How To Lose Weight Naturally

1. Avoid fad diets (strict diets that exclude certain nutrients). There are hundreds of diets and weight loss methods on the market that promise to quickly lose weight in a short amount of time. It can be unsafe, unhealthy and difficult to live with in the long run.

  • Losing weight naturally improves your overall health and you are more likely to maintain 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 finish 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 results that can be obtained from certain weight loss programs. Many programs focus on exercise and healthy eating, but few programs focus on real, permanent lifestyle changes.

How To Lose Weight Naturally

2. Get rid of diet foods. Research shows that if you’re experiencing food cravings, eating lean, sugar-free, or “diet” foods may cause you to eat more.

  • Many foods that are meant to be “diet food” don’t actually reduce calories. Also, if you remove fat or sugar from a food, the manufacturer will replace those ingredients with processed ingredients.
  • Be disciplined to control your portions and eat less food. So, instead of eating a bar of ice cream without added sugar and fat, you’re better off eating 1/2 cup of high quality ice cream. As a result, you will feel more satisfied.

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3. Eat mindfully. People who are distracted while eating (such as watching TV, surfing the Internet, or reading a book) feel less full than those who pay close attention to their food. Mindful eating will help you stay focused and eat less.

  • Make sure you chew your food slowly and swallow it before taking another bite. Eat quietly and slowly.
  • Look at the food you put in your mouth: what’s the temperature? Texture? Is the food salty? Sweet? or sharp?
  • If you are satisfied (not full), stop eating. If you measure and control the portions of the food you eat, this can be a helpful guide so you know when to stop.

#4. seek medical attention

1. Talk to your doctor before starting a new diet or exercise program. Don’t change your lifestyle too quickly as this can be detrimental to your health. Especially sporting events. Pushing too fast can result in injury. Your doctor may perform a physical exam to make sure you are ready to start a weight loss program.

  • Your doctor can also help you lose weight in a healthy way.

2. If you’re not losing weight even after making lifestyle changes, see your doctor. Your doctor can help you figure out the cause, as well as how much weight you can lose in a healthy way. Your doctor can rule out any underlying 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 see a therapist or counselor to find out why you are having trouble losing weight.

3. Ask your doctor if any of your medications are causing weight gain. Unfortunately, there are some medications that have the side effects of weight gain. Your doctor can help you understand the risks and benefits of the medication. Your doctor can then tell you how to avoid weight gain while taking the medication. In addition, the doctor may also look for a replacement medication.

4. Work with your doctor to develop a personalized diet and exercise program. Finding the right program for you can be difficult, but there are doctors who can help you. Your doctor can suggest strategies that may work for you and advise on safe exercise options.

  • Your doctor may refer you to a dietitian who can design a special diet program for you. The dietitian will review your goals, your meal schedule, and the types of foods you enjoy. Thus, you will get more pleasure from the program.

5. Consider taking medication to help you lose weight if prescribed by your doctor. If your weight is affecting your health, your doctor may recommend medications to help you. You may also have a condition that prevents weight loss, such as hypothyroidism or polycystic ovary syndrome (PCOS), that needs treatment. Your doctor can help you understand the risks and benefits of medications.

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