How To Slim Down Naturally: 41 Good Ways
There is a lot of bad information about weight loss on the internet. Slim down naturally has been one of the best things everyone would have been to do, but require more sacrifice and effort.
Most of the ones suggested are the best and do not rely on any real science. However, there are many natural methods to slim that have been proven to actually work. Don’t let a healthy diet go dormant this winter.
Jump-start tips to lose weight:
Fill your plate with 26% complex carbs (root vegetables like whole grains, beans or sweet potatoes), 25% lean protein, and at least 52% vegetables or fruit.
Do not skip meals. It lowers your metabolism by 20% to 35% and can eat you up later.
Eat a good breakfast. Research suggests that breakfast eaters consume fewer calories throughout the day. The high-fiber protein and carbohydrate combo work best to keep you slim and full (try high-fiber whole grains or eggs in English muffins with blueberries and milk).
Get enough sleep. Studies have found that sleeping less than 8 hours a night is associated with a higher body mass index (BMI); Lack of sleep affects the hormones that control your appetite.
Cut down on simple carbs like white bread and sweets, which can cause problems with blood sugar and cause water retention and bloating – not to mention a crash in energy levels.
Get Picky About Beef. Choose waist and ground beef that is at least 93% thin. Limit high fat “Prime” or “Select” cuts.
- Hold the part size g. Serve 4-ounces of meat, chicken or fish about the size of your palm. 1 dice of cheese served with 4 dice.
- Put everything on a plate so you can see how much you eat.
- Do not eat the same meal (or breakfast or dinner) every day. Our body tends to eat only one food – combining it will make your metabolism worse.
- Rate your appetite as 1 (not hungry at all, can kutara) 5 (drought); Aim to eat only when you are in the 3 to 4 range.
- Be competitive. Sign up for the weight loss challenge (see weightlosswars.com or health.discovery.com/national-body-challenge).
- Plan a healthy meal once a week before you hit the grocery store.
- Make a list of easy replacements and post them in your fridge. For example, dip cooked chips in salsa instead of nacho cheese and spread with jam instead of butter to drink.
- Keep a food emotion diary. By removing the triggers (stress, sadness, etc.), it is possible to write down what you ate and how you felt while eating to slim fits.
- Make a lot of eating list: Foods you can eat without the slightest guilt (popcorn from fresh air, fresh vegetables, etc.). Keep the list on your computer or in your kitchen.
- Eat the right food after exercising. Stay post-working by deciding what you will eat in advance (try a glass of skim or yogurt with fruit and some nuts, or soy milk).
- Find an online support system (such as foodfit.com) to help motivate you. Research published in the Journal of Consulting and Clinical Psychology has found that people who have a weight loss partner (online or in-person) lose almost twice as much weight as those who eat alone.
Start a “hawd” list next to your “to do” list to track all your food successes big and small. Lose 1 pound, skip your daily fruit intake and break away from your midnight ice cream habit. In such a way, you are on the right path to slim your body.
- Do not limit yourself completely to anything. According to a study published in the journal Appetite, labeling food “prohibited” increases their suffering.
- Choose a date to help motivate you. Whether it’s a reunion or a beach vacation, think of a specific event where you want to lose weight and aim for a reasonable amount until then. (Laying 1 to 2 pounds per week is the safest method)
Cut into spices and calorie:
- Instead of dipping the green beans in butter, steam them with spices such as cumin and turmeric, and then drizzle in 1 teaspoon of olive oil.
- Sprinkle chili or red pepper flakes over corn, without using butter.
- Instead of glittering in honey, add a little ginger and lemon juice to the boiled carrots.
- Cook soy sauce in your rice instead of frying sage, parsley, and lemongrass if you planning of making yourself slim.
- Sprinkle over eggplant instead of rosemary and minced garlic topped with marinara sauce and cheese.
- . Add the grated orange zest and cinnamon to the roasted butternut squash and discard the butter and brown sugar
Instead of marinating red chilies and onions in oil and vinegar, spray with non-stick spray and season before grilling with parsley, chili, and pepper.
Sprinkle dust brussels sprouts, mustard, and onion flakes instead of butter.
Try fake bacon bits and chives on your baked potato instead of sour cream.
Instead of frying in bread crumbs, add garlic salt and basil dash over-ripe tomatoes.
Squeeze lemon juice over spinach or broccoli instead of slaughtering on butter. Is it really worth it? Here’s how much exercise you need to do to burn fat and keep slim your body:
Medium Film-Size Buttermilk Popcorn: 1,150 calories burns: about 2 hours
Chicken Pot: 740 KL Burn It: Rope jumping about an hour
5-oz Prime Rib: 605 Call Burn It: 75 Minutes Slow Swimming Freestyle at Medium
Birthday Cake Piece: 340 Calories Turn It Off: Half an Hour of Working in an Elliptical Trainer
Sneakers Bar: 270 Call It Burn: Bike for half an hour at moderate speed Or Favorite Lofot Recipe Under 300 Calories: Smart Fast Food Switch:
- Instead of the roasted steak Caesar salad apple 1,190 calories, order this: Low-fat pepper chicken salad 4100 calories
- Dairy Queen 870 calories instead of medium chocolate malt milkshake, order: DQ Chocolate Soft Serve (1 1502 cups) 150 calories
- Grilled Stuffed Chicken Burrito 640 Calories Instead of Talk Bell, Order: Fresco Ranchero Chicken Soft Deco 170 Calories
- Pizza Hut, Pizza 520 Calorie Slices Stuffed Crust Meat Lovers, Order: Fit Slices Ham, Red Onion, and Mushroom 160 Delicious.
- Spaghetti and Meatballs Olive Garden Instead of 1,260 Calories, Order It: Lingudi Alla Marinara 550 Calories
Eat more protein:
Protein has a powerful effect on appetite. It enhances feelings of fullness, reduces appetite and helps you eat fewer calories (7 trust source). This is because protein affects a number of hormones that contribute to appetite and satiety, including ghrelin and GLP-1 (8 trusted source). One study increased the protein content from 15% to 30% of calories and helped participants eat 441 fewer calories per day and lose 11 pounds in 12 weeks without deliberately restricting food (9 trusted source). If you are currently eating a whole grain-based breakfast, you may want to consider switching to a high protein diet such as eggs to get that result of been slim. In one study, overweight or obese women who had eggs for breakfast ate fewer calories at mealtime than those who ate a grain-based breakfast (10 trusted source). What’s more, they eat fewer calories during the rest of the day and for the next 36 hours. Some examples of high protein foods are chicken breast, fish, Greek yogurt, lentils, quinoa, and almonds.
Eat a high fiber diet
Eating a diet high in fiber will increase satisfaction, which will help you feel longer. Studies show that fiber, a type of fiber, is especially helpful to get slim in weight loss. It increases satiety and reduces food intake (13 Trusted Source).
Viscose fiber forms a gel when exposed to water. This gel increases nutrient absorption time and reduces your stomach emptying (14 trust source).
Viscose fiber is found only in plant foods. Examples include beans, oat grains, brussels sprouts, asparagus, oranges, and flax seeds.
Glucomannan is a supplement which also very high in viscous fiber, helps in weight loss.
Drink water regularly
Drinking water can help you eat less and lose weight, especially if you drink before meals.
In one study in adults, drinking half a liter (17 ounces) of water 30 minutes before a meal reduced appetite and reduced calorie intake (15 trust source).
Participants who drank water before the meal lost 44% more weight over a 12-week period.
If you replace a high-calorie drink – such as soda or juice with water, you may experience an even greater effect to become slim after a couple of times.(16 Trust Source).
Drinking water before a meal can help you eat fewer calories. Replacing a sugary drink with water is very beneficial.
Serve yourself in small portions:
Over the past few decades, especially in restaurants, portion sizes have increased.
Larger portions encourage people to eat more and are associated with weight gain and es balance (17 trusted source, 18 trusted source, 19 trusted source, 20 trusted source, 21 trusted source).
A study in adults found that doubling the amount of dinner appetite increased caloric intake by 30% (21 trusted source).
You can eat fewer calories by serving yourself a little less. And you probably won’t even notice the difference.