Sustainable weight loss involves developing a set of healthy habits that will continue for life [ie: life long].
A realistic approach to achieving sustainable weight loss is to combine healthy eating with regular physical activity, rather than relying on fad diets and quick fixes. By combining these two aspects, you will achieve a healthy weight loss goal that is not only sustainable but also safe.
In this article you will learn how to naturally lose weight by focusing on making healthy choices with regard to your eating habits along with developing consistency in exercising.
What is Natural Weight Loss?
Natural weight loss takes place when you are expending more energy than you are consuming. It is possible to lose weight without following a strict diet or having to work out for hours at a time. By consistently making small lifestyle changes, over time you will notice significant improvements in your health, as well as how you feel about yourself.
1.Create a Balanced Nutritious Diet
A balanced nutritious diet is a major component of weight management. Consuming meals on a regular basis will help you manage portion sizes to meet your energy needs. The following are some of the key dietary principles to follow when creating a healthy balanced diet: (1) eat large amounts of vegetables and fruits, (2) favor whole grains over refined grains, (3) include lean protein sources and (4) limit your intake of healthy fats.
An adequate intake of these food categories will assist you in feeling satisfied longer, which, in turn, will lessen your urges to binge eat.
2.Manage the Amount You’re Eating (portion size)
Even when eating healthy foods, eating too many of them will still result in gaining extra pounds. One way to avoid gaining excess weight without dieting is to monitor the amount you are consuming by using smaller plates, consuming meals in a slow and mindful manner and knowing when you are comfortably full before stopping consumption of that meal.
3.Continue to Maintain Physical Fitness
Regular exercise allows for continued lost of weight due to increased use of energy as well as overall increase of physical fitness levels. However, physical activity does not have to be of a high-intensity level in order to assist with weight loss.
To get started with this commitment to continuing to be physically active, there are many choices available to keep oneself physically active; products such as those mentioned above (walking, cycling, stretching/yoga and light resistance training) can be completed most days of the week.
By doing cardio-based exercises, you will be able to continue to burn off excess calories while doing strength-based exercises will allow your muscle to stay in good condition, both will complement your overall success in staying physically fit and healthy.
5.It’s important to drink plenty of water!
Hydrating helps digestion and limits your urge to overeat. In addition to supporting digestion, drinking water during the day can help to eliminate high-calorie drinks.
Tip: Drink 1 glass of water before each meal to help control portion sizes.
6.Sleep Enough!
The amount of sleep you get has a major impact on your ability to lose weight. Lack of sleep can increase hunger along with reducing the number of calories burned due to decreased physical activity.
Recommendation: Aim to get at least 7-9 hours of sleep per night.
7.Limit Your Consumption of Sugary and Processed Foods!
Sugary and highly processed foods contain added sugars and unhealthy fats. Having a lower intake of these items will lead to better overall eating habits.
Alternatives to Consider: whole foods, home cooking, and eating snack foods made with natural ingredients.
8.Stay Consistent And Patient
If you are trying to lose weight the natural way it is a slow process and keeping your focus on the long term rather than on how much weight you lose each week will help keep you moving forward with your goals.
Tip: Keep track of your daily activities as well as how many pounds you lost each week.
- Mistakes to Avoid
- Meal skipping.
- Using fad diets.
- Exercise too much and not resting.
- Thinking you will see results right away.
Conclusion
If you are working towards a healthy weight, you should look at it as a slow ongoing process in which good nutritional choices and being active lead to better overall health. If you make small changes to your daily routine and continue to be consistent, you will eventually see positive changes in your life.
