How can you lose weight naturally? In the media, various diets, powders and tricks are touted that promise success. Many diets are questionable and not scientifically based. we brings you clarity in the jungle of diets and shows you ten simple ways, scientifically proven, to lose weight naturally.
Lose Weight Successfully With Pleasure: This Is What Our Expert Says
“In order not to be caught up with the yo-yo effect after a diet, it is better to change your eating habits long term. Eat two to three main meals and avoid snacks to give the body time for digestion and fat burning. A colorful variety of vegetables and low-sugar fruit should land on your menu. Legumes and whole-grain products provide protein and fiber.
- Recommended foods: almonds, cucumber, cottage cheese, watermelon, gooseberries, olive oil, buttermilk, organic beef, walnuts, broccoli
- Unfavorable foods: mortadella, rice pudding, fish fingers, croissants, ice cream
Lose Weight Naturally: Eat High In Protein
Eating a diet high in protein will help you lose weight naturally. Proteins stimulate metabolism. To break down proteins, the body burns 20 to 30 percent of the kilocalories ingested again directly. In comparison, the metabolism of carbohydrates only burns five to ten percent, and the metabolism of fats zero to three percent of the calories consumed.
80 to 100 extra kilocalories can be burned per day.
In addition, foods with a high protein content have a particularly filling effect. This is because when you eat protein-containing foods, the concentration of the hunger hormone ghrelin drops.
At the same time, the concentration of the satiety hormone GLP-1 (glucagon-like peptide 1) increases. GLP-1 helps regulate blood sugar and prevents insulin fluctuations. This leads to a more prolonged feeling of satiety and prevents food cravings.
To lose weight naturally, it makes sense to start with a protein-rich breakfast in the morning. Scientific studies have shown that after a protein-rich breakfast, up to 400 kilocalories less are ingested throughout the day than with a high-carbohydrate breakfast alternative.
So grab protein-rich foods such as eggs, quark, yogurt, cheese, meat, fish, soy, or nuts in the morning and try to incorporate more protein into your diet to lose weight naturally.
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Proteins help you lose weight naturally. They boost the metabolism, keep you full for a long time and avoid food cravings.
Lose Weight Naturally: Eat Lots Of Fruits And Vegetables
Vegetables and fruits are very healthy and support natural weight loss. They contain many essential nutrients, vitamins, and plenty of fiber. Most vegetables and fruits have a low energy density due to their high water content and, therefore, only a few kilocalories.
Therefore, fruit and vegetables should and should be taken courageously when losing weight naturally. The German Nutrition Society (DGE) recommends eating five hand-sized servings of fruit and vegetables daily .
Studies show that people who eat a lot of fruits and vegetables tend to weigh less than people who eat little of them.
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Vegetables and fruits are very healthy and support natural weight loss. They contain many essential nutrients, vitamins, and fiber.
Choose high fiber foods
Dietary fiber is indigestible plant fiber found in grains, vegetables, and fruits. They swell up in the stomach, ensure a faster and longer-lasting feeling of satiety and thus help with natural weight loss .
Furthermore, some types of fiber promote healthy intestinal bacteria. Studies show that a healthy intestinal flora reduces the risk of obesity .
eating 30 grams of fiber every day in grain, potatoes, vegetables, fruit, or legumes.
However, you should gradually incorporate more fiber into your diet so that your body can get used to the increased fiber intake and avoid uncomfortable abdominal pain, cramps, or gas .
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Fiber is found in grains, fruits, and vegetables. They swell up in the stomach, keeping you full for a long time and promoting a healthy intestinal flora.
Avoid Simple Carbohydrates
Simple carbohydrates are also known as “bad” or “bad” carbohydrates. Due to their processing, they no longer contain any valuable nutrients or fiber and only have a low satiety value, so the risk of overeating increases .
Simple carbohydrates are easy to digest and get into the blood quickly. When consumed, blood sugar rises quickly, causing the body to release a lot of insulin.
Insulin quickly causes blood sugar to drop again. The rapid ups and downs of blood sugar lead to food cravings, which hurt weight loss.
When losing weight naturally, simple carbohydrates should be avoided as much as possible. They can be found in white flour, white bread, white rice, cakes, and sweets.
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Simple carbohydrates should be avoided when possible when losing weight naturally. They only have a low saturation level.
Eat Unprocessed Foods
An effective strategy for eating healthy and losing weight naturally is to eat natural, unprocessed foods.
They contain many valuable nutrients that keep the body healthy and less fat and sugar than industrially produced foods.
A scientific study has shown that natural foods have a higher satiety effect than industrially processed products. That’s because natural foods tend to be higher in fiber, protein, and water .
Ready-made products in particular often contain considerable amounts of sugar and fat and have many kilocalories, which inhibit natural weight loss. Therefore, you should increasingly incorporate natural foods such as fruit, vegetables, grains, meat, fish, legumes, or nuts into your diet to promote weight loss.
A clean eating diet is an excellent guide to a natural diet.
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The consumption of natural foods positively affects birth weight loss, as they contain many valuable nutrients.
Drink Water
If you want to lose weight naturally, you should drink enough water. Water has no calories and contains essential minerals such as calcium and magnesium.
In addition, numerous studies show that drinking water supports natural weight loss. Drinking half a liter of water can increase calorie burn by 24 to 30 percent in the next hour .
Scientific studies have also shown that fewer kilocalories are consumed during a meal if a glass of water is drunk before a meal. Water fills the stomach and leads to a feeling of satiety faster .
So that drinking water does not become monotonous in the long run, you can flavor it with fresh lemon, orange, fresh mint leaves, or cucumber slices.
Other practical alternatives to water are unsweetened tea and coffee. Green tea, in particular, can boost fat burning and should therefore be included in the diet .
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Drinking water supports natural weight loss. Unsweetened coffee and tea can also help, but green tea, in particular, promotes natural weight loss.
Have Healthy Foods And Snacks On Hand
The foods we have available at home affect our eating habits and thus our weight – this also affects how easily you can lose weight naturally.
That is why you should have a supply of tasty and healthy foods at home. Unhealthy foods such as sweets, soft drinks, or ready-made products should not be bought in advance. This reduces the likelihood of nibbling and eating unhealthy foods in between.
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Eating behavior is influenced by the food available. This is why it is essential to have a supply of tasty and healthy foods at home.
Get Enough Sleep
Getting enough sleep plays a vital role in naturally losing weight and preventing weight gain. Scientific studies have shown that people who suffer from sleep deprivation are 55 percent more at risk of becoming overweight than people who get enough sleep .
This is because if you don’t get enough sleep, the concentration of the hormone leptin drops. These inhibit feelings of hunger and play a vital role in fat metabolism.
At the same time, the concentration of the hunger hormone ghrelin increases, which leads to increased appetite and cravings. The body tries to provide energy through food to stay awake and compensate for the lack of sleep. The risk of eating more and gaining weight increases.
To lose weight naturally with success, you should treat yourself to sufficient nocturnal rest.
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Getting enough sleep is essential to losing weight naturally. Studies show that insufficient sleep leads to increased appetite and cravings.
Do sports
Exercise and sport support natural weight loss. To achieve tremendous possible success, a combination of endurance sports and strength training is recommended.
Whether running, cycling, swimming, or hiking – endurance sports burn some calories, which sheds pounds. It’s also been proven that moderate endurance training lowers the risk of cardiovascular disease .
Studies also show that endurance exercise effectively reduces the dangerous belly fat that increases the risk of metabolic diseases such as type 2 diabetes .
Loss of muscle mass is a common side effect of dieting. Fewer muscles burn fewer calories, which hinders weight loss.
Regular strength training can counteract muscle loss during a diet. In addition, the body is shaped and toned through strength training.
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Exercise and exercise helps burn calories and prevent muscle breakdown while dieting.
Change Your Diet Over The Long Term
No diet is helpful that cannot be sustained for a lifetime! It has been proven that people who are constantly on a diet tend to gain even more weight over the long term. Therefore, you’d better try to lose weight naturally .
Instead of just striving to lose weight, one should focus on making a long-term diet change towards a healthy diet.
The primary goal should be to become healthier and fitter and to feel good in your own body. Weight loss is a side benefit.
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To lose weight naturally, it is essential to change your lifestyle in the long term to a healthy, active lifestyle with a healthy diet.
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