Losing your weight is like a journey which is composed of millions of healthy choices and habits that we make each and every day in our daily lives. Changing diet and exercises are a difficult and slow process for losing weight and for that reason many people are drawn to diet medications and surgeries as they provide quick and visible results in a short span of time.
The key to losing your weight for the long term is to make small but specific goals on weight loss routine. Losing weight takes time and it doesn’t happen overnight because you need to have enough commitment and hard work and sometimes a complete change in your lifestyle. Most of the supplements, diets and meal replacement plan lack any kind of scientific evidence for losing weight. Below there are some strategies given which are backed by science and hence they have an impact on weight loss routines. Some of these strategies include keeping track of your calorie intake, reducing carbohydrate intake in your diet, exercising and intermittent fasting etc. Here are some science-backed ways to burn extra calories.
How to lose weight naturally at home
Here are natural weight loss tips to burn your extra kilos that have the support of scientific research evidence includes the following:
Track your diet and exercises
If you seriously want to lose your weight and get back into shape then you need to be aware of everything you eat and drink because they play a vital role in making you overweight. You can do this in the most effective way by logging every item that is consumed by you in any journal or an online food tracker. It was estimated in the research in 2019 that there would be about 3.9 billion health app downloaded by the end of this year. Of these apps, the most popular was for weight loss, diet and physical activity. In this way by downloading various apps which helps you to monitor physical activity and weight loss routine helps you effectively to manage your weight and keep it off.
Studies have shown that if you track your physical activity consistently that helps you to make great progress in your weight loss regime. In a review study, it was found that there is a positive correlation between weight loss and the frequency of monitoring exercise and food intake. Even a simple device like pedometer act as a great weight loss tool.
Mindful eating can be defined as a practice where one needs to pay attention to where and how they are having their food. By practising this it enables someone to enjoy their meal and can also maintain a healthy weight. Most of us in our busy life schedules most of the times eat our food very quickly on the run, while travelling, watching television or while working at our desks. So, in this way we are barely aware of the food that we are having.
Some of the techniques for mindful eating include the following:
- Eat mindfully by sitting down at a table.
By sitting down on a table you can enjoy your food and pay attention to it while having it.
- Avoid any kind of distractions while having food.
While having your food do not pay heed to any kind of distractions like checking your phone, laptop or watching any T.V. shows.
- Eat slowly and mindfully.
While having food do take time in chewing and savouring your food. This is a very effective weight loss technique as it gives someone’s brain time to recognize the signals that they have become full which helps in preventing overeating.
- Making considered food choices .
You must choose foods that are full of nutrients and proteins and those which will satisfy your hunger for a longer period of time.
Must include proteins for breakfast
Proteins are known to regulate appetite hormones which help someone to feel full. This occurs due to decreasing in hunger hormones ghrelin and a rise in satiety hormones cholecystokinin, peptide YY and GLP-1. The hormonal effects of eating a high protein breakfast can last for many hours which was demonstrated on the research on young adults. Some of the good choices for a protein-rich breakfast includes oats, seed butter, eggs and quinoa porridge, Sardines Chia seed pudding etc.
Cutback on refined carbohydrates and sugar
The Western diet is basically rich in added sugar and this has a direct link to obesity even when we found sugar in various beverages rather than food. Refined carbohydrates are highly processed foods that does not contain fibre and other nutrients. This includes pasta, white rice and bread. This food converts to glucose very quickly and are also very easy to digest. The fat storage in the adipose tissue is being promoted by excess glucose which enters the blood and then provokes the hormone insulin. This process helps in contributing to weight gain
If possible one should swap process and sugary foods for more healthier food options like:
- Pasta, bread and whole grain rice instead of the white versions
- Seeds fruit and nuts instead of high-sugar snacks
- Fruit-infused water and herb teas instead of taking high sugar sodas
- .You can also make smoothies with milk or water instead of fruit juice
Have plenty of fibre
Dietary fibre is being described as a plant-based carbohydrate which is not possible to digest in the small intestine, unlike starch and sugar. Having plenty of fibre in your diet can increase the feeling of fullness which will lead to weight loss.
Fibre-rich foods include:
- Whole-grain bread, barley, oats, whole-grain breakfast cereals, rye, whole-wheat pasta
- Vegetables and fruits
- Pulses, Beans and peas
- Seeds and nuts
Managing the level of your stress
Stress triggers the release of various hormones such as cortisol and adrenaline which basically decrease the appetite of a body’s flight or fight response. When a person stays under constant stress the cortisol generally remain in their bloodstream for a more longer period which results in increasing the appetite and then potentially lead them to eat more of food. A research that was conducted says implementing a stress management program for 8 weeks resulted in a significant reduction in the body mass index of obese, overweight children and adolescents.
Some of the methods for managing the level of stress include:
- Tai Chi, yoga and meditation
- Various Relaxation and breathing techniques
- Spend some of your time outdoors like walking or gardening
Indulge yourself in various activities
The benefits of exercises are that it increases various metabolic processes like increasing one’s heart rate all of that burns out those extra Calories and aerobic activities like bike riding or running keep your metabolism humming at a higher speed for hours even after you end those activities resulting in burning more calories.
Boost Your metabolism and Sign up for a race and challenge yourself
Our metabolism generally slows down when we lose our weight, which makes it harder and takes longer to meet our weight-loss goals. Exercises boost our metabolism.
By signing up for a race of 5-10 KM walk/run around that could bring a change in your body shape and would also help you to motivate to Lose your weight like never before. Not only it will help you to Lose your weight but also will help you to overcome your depression and then it will become your daily habit.
Stick to your routine
If you try to add too much variety in your diet that can mess with your weight loss goals because that can make you overeat. So you can add some tasty foods on your daily diet routine so that you keep repeating those on a daily basis. Try to eat that same breakfast lunch or dinner to stick to your routine and change your taste during the weekend.
Prioritize fresh whole foods
One must make sure that everything that they are having is whole which means that nothing is packaged or processed. Salt is basically a preservative and these foods are high in sodium that one must keep in mind while planning their meals. While planning makes sure that the items you choose are fresh and healthy which means filling up on fresh veggies and fruits, low-fat dairy, whole grains and lean protein.
Take a walk
Exercising at any time of the day is great for the one who wants to lose his weight in a healthy way. Evening activity is most beneficial because most of the People’s metabolism slows down at the end of the day. If you do 30 minutes of aerobic exercises before having your dinner that increases your metabolic rate and keeps it elevated for another 2-3 hour even if you stop moving.
Resist the urge to skip your meal
Skipping meals does not make one lose weight faster. If your hectic day makes your sit down meal impossible then at least have some fruits, energy bar or some snacks to keep you off from going hungry. If you stay for longer hours without food that does double harm on your healthy eating efforts by slowing down your metabolism and priming you for another binge in the later part of the day. Make it a habit to have at least three meals and two snacks every day and do not wait longer than 3-4hours without having your food. You can also set a snack alarm on your phone to have your snacks on time.
Muscle loss and metabolic slowdown also known as the starvation mode is the worst side effects of dieting. You can prevent this by doing some sort of resistance exercise such as lifting heavy weights. It is shown in the studies that lifting heavy weights can help in keeping metabolism high and also prevent you from losing precious muscle mass. Lifting weights not only help you to lose weight but also help you in building muscles. For a toned body resistance exercise is really critical.
Drink water before meals
Studies have shown that drinking water helps you in losing your weight which is very true. Drinking water helps in boosting metabolism by 24-30% over a period of 1-1.5 hours by helping you in burning extra fats and a few more calories.
Researchers have shown that drinking a half litre of water about an hour before having your meal helps to eat fewer Calories and lose almost 44% more weight compared to those people who don’t drink water before their meal.
Do Aerobic exercises
Aerobic exercises are an amazing way to burn extra Calories and help in improving your physical and mental health. It is Highly Effective for losing your extra belly fat that builds up around the organs and is responsible for causing metabolic diseases.
Try Glucomannan Supplements
In several studies, a fibre named Glucomannan has been related to losing weight. This type of fibre sits in your gut for a while and absorbs water feel more full and also help one eat fewer calories.
It is shown in the studies that the people who generally supplement with Glucomannan lose a little bit more weight than those who don’t.
Drink green tea
Many benefits like coffee are also there in green tea. Green tea is mostly loaded with a powerful antioxidant called catechins, though it contains a small amount of caffeine. Catechins synergistically work with caffeine to enhance the process of burning fat.
Studies have shown that green tea both as a beverage or a green tree extract supplement helps you in losing weight.
Eggs for breakfast
You can have all sorts of benefits by eating whole eggs including helping you to lose those extra kilos. It is shown in the studies that if you replace a grain-based breakfast with eggs that help you in eating fewer calories for the next 36 hours as well as burn Calories and body fat. If you don’t eat eggs then any source of quality protein in your breakfast would do the trick.
Good night sleep is very necessary
Studies have shown that if you sleep less than 6 to 7 hours per night that is mostly associated with the increasing incidence of obesity. Various reasons are there behind this. It is said in the research that poor quality and insufficient sleep slows down the process where the body converts calories to energy called metabolism.
Our body stores the unused energy as fat when the metabolism becomes less effective. Poor sleep also increases the production of cortisol and insulin which is responsible for fat storage. Regulation of appetite-controlling hormones like ghrelin and leptin are affected by the time duration of someone’s sleep. Signals of fullness are sent by leptin to the brain.
When it comes to weight loss you must remember that there are no quick fixes to lose your weight. The best way to reach a healthy lifestyle and weight is to eat nutritious food and following a balanced diet. A balanced diet must include 10 portions of fruit, good quality protein, vegetables and whole grains. It is also advisable to exercise for at least 30 minutes on a daily basis.
Biggest problems that people face with diet is that there rarely work in the long run. Studies have shown that people who diet mosy tends to gain more weight over a certain period of time and dieting so acts as a consistent predictor of weight gain in future. It is preferably better to aim for becoming a healthier, fitter and happier person rather than going on a diet. Give more attention to nourish your body instead of depriving it. Naturally Weight loss would be followed by it.