Ditch the Shakes: 4 Ways to Lose Weight Naturally, Without the Diet Foods
by Chef K.T. Murphy
Contrary to what the diet industry will have you believe, you do not need special foods or meal replacements to lose weight effectively. While there are hundreds of plans and vendors that will claim improved results with THEIR product, there is little or no scientific evidence to support the need for such products. What we do know from decades of research on weight loss is that it does NOT have to be complicated and that there are some natural, simple ways you can lose weight.
4 Ways to Lose Weight Naturally
1. Eat More Mindfully
One of the reasons you may be overeating is because you are not paying enough attention while you are eating. When you become more aware of how you eat, when you eat, where you eat, and how the food you are eating makes you feel, you start to realize that many times, you are putting food in your mouth that doesn’t taste good or make you feel good.
Eating slowly, doing nothing else while you are eating, and savoring the food that you are enjoying are all ways to curb overeating and help you start to pay attention to the cues your body is giving you about how food affects you and whether you are hungry. Mindful eating can help you make better food choices, recognize actual versus perceived hunger, and stop eating before you are full.
2. Eat Mainly Plants
No, you do not have to give up meat entirely, but instead of it being the main star of your meal, make it the supporting actor while elevating vegetables and fruit to the lead role. Eating more plants helps you lose weight naturally for several reasons. First, it cuts back on the number of processed foods you eat that re often sources of hidden sugars, lots of salt, and too many chemicals. Second, plants contain all the nutrients your body needs naturally, and they give your cells the compounds they need to be healthy, which keeps you healthy.
Next, plants are full of fiber, which helps fill you up and keep you feeling satisfied longer. Fiber is great for your digestive system and it also keeps the helpful bacteria in your gut nice and healthy, which in turn keeps you healthy, too. Finally, plants taste great and are natural sources of all the proteins, fats, and carbohydrates your body needs, and you can even eat most of them raw!
3. Get Quality Sleep
The more sleep you get at night, the easier it will be for you to lose weight. Those who are sleep deprived have higher levels of stress hormones, which make it hard to lose weight. And not getting enough sleep makes it hard for your body to work efficiently, which includes how it processes food into fuel for your cells. The more rested you are, the more efficiently your metabolism works.
Sleep deprivation can also raise insulin levels, which promotes the efficient storage of fat. So, the more tired you are, the better chance your body will convert whatever you ate directly into fat. Getting enough sleep is critical to the efficient function of your whole body.
4. Keep Track of Your Diet and Exercise
The more you are aware of what you eat and how much you are moving, the better you will be at making choices for your health and weight-loss efforts. Logging every item you consume and every activity you do makes you an informed person, and you can use that information to make better decisions about what to eat next or how much exercise you need. The more you know, the more in control of your weight you are. There are many excellent tracking apps for phones or computers today, and with consistent use, you can finally be in the driver’s seat of your health.