Many people are determined to reduce weight. Yet, sometimes their determination can lead to extremes. In this article, I am going to walk you through how to reduce weight naturally – 11 tips that can help shed off unwanted pounds.
Drinking Water To Reduce Weight
Tip #1. Drink 6-8 glasses of water daily.
Many people may ask, “How on earth can water help in reducing weight?” Let me expound.
Water is calorie-free, fat-free, and low in sodium. It also suppresses appetite and help metabolize stored fat.
When the kidneys are NOT supplied with enough water, the liver steps in as a back up. But doing so hinders the ability of the liver to effectively metabolize fats. Therefore, the fat remains stored in the body resulting to weight gain.
People trying to lose weight are therefore encouraged to drink enough water so that the kidney can do its job without any aid from the liver. How much is required? At least 6-8 glasses of water daily. Henceforth, both the kidney and the liver can effectively do their own work. You will be delighted with the result.
Some people, however, prefer flavored beverages over water. These are loaded with sugar and calories that only increase the tendency to gain weight. Still, others choose coffee or tea. But there is definitely no substitute for water, the most precious liquid in the planet.
Tip #2. Engage in moderate aerobic exercise for about 30 minutes at least 3 times a week.
Exercise turns up your metabolic furnace. When you burn calories, you burn fats. It also gives you a tremendous psychological boost by making you feel better and look better. Aside from that, exercise helps you to look leaner and trimmer no matter what your weight or body type is.
Does Skipping Breakfast Help in Reducing Weight?
Tip #3. DO NOT skip breakfast.
Contrary to the belief that skipping breakfast can help reduce weight, health experts say that this is the most important meal of the day and skipping it can actually cause weight gain. How?
Upon waking up in the morning, the body needs energy to make the muscles and brain work. Skipping breakfast will not provide that much-needed energy thus throwing the body’s normal rhythm off balance. The body shifts to survival mode and slows down metabolism hence making it even more difficult to rid off unwanted pounds.
Dieters believe that skipping breakfast reduces their daily calorie consumption. However, in depriving themselves of this important meal they tend to load up on food and calories later in the day when they are hungry.
Eating a regular meal daily is therefore recommended as it can help you feel full and reduce hunger.
Tip #4. Do not eat while watching television
There is a significant link between TV and eating disorder.
When you watch TV while eating, you won’t notice you are eating like a machine. The brain is distracted and focuses more on the TV program than on the food, that’s why you tend to be unaware how much you are eating and what kind. This can lead to indigestion as your body is unable to properly assimilate the food taken. Even worse, it can lead to weight gain.
Does Snacking Before Meal Help Reduce Weight?
Tip #5. Have a snack or appetizer before taking a meal
Snacking in between meals can help maintain healthy weight. Healthy snacks that you can eat without gaining weight include the combination of high-fiber, protein-rich and heart-healthy fats, little amount of sugar and salt. Examples of this include all kinds of nuts, fruits like grapes, apples and avocados, veggies like carrots and celery and yogurt. These foods make you feel full and satisfied until the next meal.
Starting your meal with an appetizer like salad greens will likewise help curb your appetite and induce you to eat less. It also makes you feel full faster thus reducing your calorie intake from the main meal.
Tip #6. Eat slowly
Start with small portions, take small bites and chew thoroughly. Savor the flavor and texture of the food. It takes 20 minutes for the stomach to signal the brain that it’s full. Hence, eating slowly will help you to eat to satisfaction.
Tip #7. Be aware of the calorie content of what you are eating and drinking.
Check the healthfulness of your food. Get into the habit of reading about the Nutrition Facts in the label. Avoid those that are very high in added sugar like sweetened juices, alcoholic drinks and sodas, as they are major sources of calories. These can lead not just to weight gain but to chronic health conditions like diabetes, obesity and heart disease as well.
Tip #8. Avoid temptations
Do not put chips, chocolates or cookies within reach as you will inevitably eat them when the craving starts to kick off. Replace them with apples and carrots as these are low calorie snacks and more healthful.
Does Cutting Salt In Diet Help Lose Weight?
Tip #9. Avoid salty foods and fatty foods
Sodium is the main ingredient in salt that keeps our muscles and nerves working properly and helps proper fluid balance. But when sodium level is high, blood pressure elevates as well. This can lead to other life threatening consequences.
Eating high salt diet initiates the liver to produce a substance called urea. Producing urea requires a lot of energy specifically from protein. So even if you’re on a diet but have a particular liking for salty foods, then you definitely will always feel hungry because the brain signals the body to keep requiring protein. Reducing salt may help curb hunger. It is good to keep that in mind.
Besides, high salt intake will result to over consumption of fatty foods thus increasing the tendency to gain weight.
Tip #10. Find healthy alternative to eating.
If you are the kind of person who is in the habit of eating whenever you are lonely, stressed or depressed, talk to someone you trust. Go for a walk, work on a hobby or listen to music. Distracting yourself reduces craving. So get up and get active!
Tip #11. Pray before you eat
The food we eat is a great gift that sustains us and keeps us alive. God created food to be partaken with thanksgiving. Prayer can strengthen your resolve to eat moderately.
These are my tips in reducing weight naturally. However, I advise dieters to be balanced. Your top priority should be your body’s nourishment. Do not reduce weight at the expense of your health.