Most weight loss regimens feature strict portion control, regular exercise and varying degrees of fasting. However, such weight loss measures can have drastic effects on overall health and well-being.

For instance, extensive studies on weight management show that obesity is linked to metabolic conditions including Type 2 diabetes, heart disease, stroke, fatty liver disease and kidney failure. Obesity also heightens the risk of certain types of cancer including that of the colon, breasts and rectum. Additionally, obesity can lead to mental disorders, such as clinical depression and anxiety.

Contrary to popular belief, factors such as eating a balanced diet and following a mealtime routine contribute to weight management, according to a recent study published in Eating Behaviors. The study, conducted by researchers from the University of Helsinki, also revealed that following a weight loss diet that involved skipping meals or strict portion control can significantly heighten the risk of weight gain.

Therefore, given a weight loss plan, an individual ought to focus on regularly eating nutritious meals that enhance metabolism and promote digestion.

Natural ways to lose weight

Fortunately, it is possible to shed a couple of pounds without severely restricting portion control and hitting the gym every day. The following are doable, healthy and natural ways to lose weight safely.

Keep nutritious snacks within reach

Ditch potato chips, candies and microwave popcorn. Instead, opt for healthy snacks like plain nuts, fruits, raw veggie sticks and unsweetened yogurt. Besides supporting weight loss, eating nutritious snacks can discourage food cravings.

Eat lean sources of protein

A diet that contains lean sources of protein can greatly contribute to weight loss. Lean proteins like fish, beans and legumes encourage metabolism and cell development without causing weight gain. Additionally, high-protein diets support cardiovascular health and lower the risk of metabolic disorders.

Avoid processed foods and beverages

Various commercially processed foods like ham, sausage, hotdogs and corned beef contain high amounts of sodium and preservatives to extend shelf life. However, excess sodium intake can lead to an increased risk of kidney stones and high blood pressure. Meanwhile, beverages like sodas, energy drinks and artificially sweetened fruit juices contain refined sugar that can hijack the body’s insulin sensitivity, thus increasing the risk of Type 2 diabetes.

Avoid foods that contain “empty” calories

“Empty” calories do not contribute to the body’s energy metabolism. Instead, these calories cause a spike in blood sugar levels due to high amounts of refined sugar. Common sources of empty calories include breakfast cereals, white bread and frozen pasta. To avoid weight gain, opt instead for whole grains and whole-grain oats that contain good carbohydrates for energy production.

Increase dietary fiber intake

Dietary fiber plays an important role in digestion and weight management. It regulates bowel movement and prevents bloating, indigestion and constipation. Moreover, fiber can sit inside the gastrointestinal tract for long periods of time, thus prolonging feelings of fullness.

Stay hydrated

Water is the healthiest alternative to artificially sweetened beverages. Water contains no calories or nutrients, but it can make or break weight loss goals. For instance, drinking a glass of water before a meal can jumpstart metabolism. Additionally, it can also discourage overeating.

Keep a food journal

If you struggle to avoid overeating, try to keep track of the foods you eat. A food journal can easily give you a bird’s eye view of the calories you consume every day. It also lets you adjust your calorie intake accordingly and allows you to make better dietary choices.

Slender.news has more stories on weight management and weight-loss diets.

Sources:

NIDDK.NIH.gov

ScienceDaily.com

MedicalNewsToday.com