How can we lose weight naturally? The media promotes a variety of diets, pills and tips to ensure successful weight loss. Many diets are problematic and have no scientific basis. “Eat smarter” can make you clear in the jungle of diet and show you 10 simple natural weight loss methods, which are scientifically proved.
Successfully lose weight happily: that’s what our experts say
Niels Schultz Ruttenberg
Hamburg’s general medical experts specialize in preventive, nutritional and sports medicine. He supports people to avoid or fight lifestyle related diseases through effective health and self-management.
“In order not to be replaced by the Yo Yo effect after dieting, it’s best to change your eating habits in the long run. Eat two or three main meals, avoid snacks and give your body time to digest and burn fat. Colorful vegetables and low sugar fruits should eventually appear on your menu. Beans and whole grain products provide protein and fiber. This will keep you full for a long time and protect you from unwanted food cravings.
Recommended food: almond, cucumber, cottage cheese, watermelon, currant, olive oil, buttermilk, organic beef, walnut, broccoli
Diet: cooked Italian sausage, rice pudding, fish sticks, croissant, ice cream
1. Natural weight loss: eat more protein
A high protein diet will help you lose weight naturally. Protein promotes metabolism. To break down protein, the body burns 20-30% of its calories. In contrast, carbohydrate metabolism consumes only 5% to 10% of calories, while fat metabolism consumes only 0% to 3%.
For example, high protein intake can burn an additional 80 to 100 calories a day.
In addition, foods with high protein content have special filling effect. This is because eating foods rich in protein will reduce the concentration of ghrelin.
At the same time, the concentration of satiety hormone GLP-1 (glucagon like peptide 1) increased. GLP-1 helps regulate blood sugar and prevent insulin fluctuations. This leads to a longer sense of fullness and prevents the desire for food.
In order to lose weight naturally, the first thing in the morning is to start with a protein rich breakfast. Scientific research shows that after eating a protein rich breakfast, you eat 400 fewer calories a day than carbohydrate rich breakfast substitutes.
Therefore, eat protein rich foods at will in the morning, such as eggs, quarks, yogurt, cheese, meat, fish, soybeans or nuts, and try to add more protein to your diet to naturally lose weight.
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Protein helps to lose weight naturally. They promote metabolism, keep you full for a long time and avoid appetite.
2. Natural weight loss: eat more fruits and vegetables
Vegetables and fruits are very healthy and contribute to natural weight loss. They contain many important nutrients, vitamins and a variety of fibers. Due to the high water content, most vegetables and fruits have low energy density, so there are only a few calories.
Therefore, when trying to lose weight in a natural way, fruits and vegetables can and should be used. The German Nutrition Association (DGE) recommends eating five palm sized fruits and vegetables a day.
Research shows that people who eat a lot of fruits and vegetables tend to be heavier and lighter than those who eat less.
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Vegetables and fruits are very healthy and contribute to natural weight loss. They contain many important nutrients, vitamins and fiber.
3. Choose foods rich in fiber
Fiber is a kind of non digestible plant fiber, which exists in grains, vegetables and fruits. They expand in the stomach, making you feel full faster and longer, and helping you lose weight naturally.
In addition, certain types of fiber promote healthy intestinal bacteria. Studies have shown that a healthy intestinal flora can reduce the risk of obesity.
DGE recommends 30 grams of grain, potato, vegetable, fruit or bean fiber per day.
However, you should gradually add more fiber to your diet to adapt your body to the increased fiber intake and avoid unpleasant stomach pain, cramps or abdominal stretching.
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Grains, fruits and vegetables contain fiber. They expand in the stomach, making you full for a long time and promoting the health of intestinal flora.
4. Avoid simple carbohydrates
Simple carbohydrates are also called “bad” or “bad” carbohydrates. Due to their processing, they no longer contain valuable nutrients or fiber and have a lower sense of satiety, which is the reason for the increased risk of overeating.
Simple carbohydrates are easily digested and quickly enter the blood. After eating, blood sugar rises rapidly, causing the body to release a large amount of insulin.
Insulin can quickly reduce blood sugar. The rapid rise and fall of blood sugar will trigger appetite, which will have a negative impact on weight loss.
Natural weight loss should try to avoid simple carbohydrates. For example, they are contained in white flour, white bread, white rice, cake or candy.
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Natural weight loss should avoid simple carbohydrates as much as possible. Their saturation is very low.
5. Eat unprocessed food
An effective strategy for healthy nutrition and natural weight loss is to eat natural, unprocessed food.
Compared with industrial foods, they contain many valuable nutrients, can maintain health, and have less fat and sugar.
A scientific study shows that natural foods have a higher sense of satiety than industrial processed products. This is because natural foods often contain more fiber, protein and water.
In particular, the finished product usually contains a lot of sugar, fat and calories, which will inhibit natural weight loss. Therefore, in order to promote weight loss, you should add natural foods to your diet, such as fruits, vegetables, Cereals, meat, fish, beans or nuts.
Clean nutrition provides a good direction for natural nutrition.
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Eating natural foods has a positive impact on natural weight loss because they contain many valuable nutrients.
6. Drink water
If you want to lose weight naturally, you should drink enough water. Water contains no heat and contains important minerals such as calcium and magnesium.
In addition, several studies have shown that drinking water contributes to natural weight loss. Over the next hour, drinking a pint of dehydration can increase calorie burning by 24% to 30%.
Scientific research also shows that if you drink a glass of water before meals, you will burn fewer calories before meals. Water will fill your stomach and make you feel faster.
To prevent drinking water from becoming monotonous for a long time, you can season it with fresh lemons, oranges, fresh mint leaves or cucumber slices.
Other reasonable alternatives to water are unsweetened tea and coffee. Green tea in particular can promote fat burning, so it should be included in your diet.
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Drinking water contributes to natural weight loss. Unsweetened coffee and tea can also help, but green tea in particular can promote natural weight loss.
7. Take healthy food and snacks with you
The food we eat at home will affect our eating habits and thus our weight gain, which will also affect the difficulty of your natural weight loss.
Therefore, people should provide delicious and healthy food at home. Unhealthy foods, such as candy, soft drinks or convenience foods, should not be purchased in advance. This reduces the possibility of eating unhealthy food between the two.
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Nutritional behavior is influenced by available food. That’s why it’s important to provide delicious and healthy food at home
8. Get enough sleep
Adequate sleep plays an important role in natural weight loss and preventing weight gain. Scientific research has found that people who don’t get enough sleep are 55% more likely to be overweight than those who get enough sleep.
This is because lack of sleep reduces leptin hormone levels. This plays an important role in inhibiting fat metabolism.
At the same time, the concentration of ghrelin increased, resulting in increased appetite and desire. The body tries to provide energy through food to stay awake and make up for lack of sleep. Eating more and gaining weight are at greater risk.
In order to successfully lose weight in a natural way, you need to have enough rest at night.
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Adequate sleep is important for natural weight loss. Studies have shown that lack of sleep can lead to increased appetite and increased appetite.
9. Sports
Physical activity and exercise contribute to natural weight loss. For maximum success, it is recommended to combine endurance training with strength training.
Whether it’s running, cycling, swimming or hiking: endurance sports burn some calories and lead to weight loss. Moderate endurance training has also been shown to reduce the risk of cardiovascular disease.
Research also shows that endurance training is especially effective in reducing dangerous abdominal fat, and belly fat increases the risk of metabolic diseases such as type 2 diabetes.
Reducing muscle mass is a common side effect of diet. Fewer muscles burn fewer calories, which can hinder weight loss.
Regular strength training can compensate for muscle loss in the diet. In addition, shape and adjust the body through strength training.
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Exercise and exercise help burn calories and prevent muscle loss in the diet.
10. In the long run, change your diet
No diet can last a lifetime! It turns out that people who diet for a long time tend to gain more weight. Therefore, you’d better try to lose weight in a natural way.
Instead of just trying to lose weight, focus on long-term dietary changes in a healthy diet.
The main goal should be to get healthier and make your body feel good. Weight loss is a positive side effect.
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In order to lose weight naturally, it is important to change your lifestyle for a long time to promote a healthy, active lifestyle and healthy diet.
Knowledge take away
You can lose weight naturally with these ten tips:
Eat foods rich in protein, such as eggs, quarks, yogurt, cheese, meat, fish, beans or nuts.
Eat more fruits and vegetables. The German Society for nutrition (DGE) recommends eating five palm sized fruits and vegetables a day.
Choose foods that are high in fiber, such as cereal products, fruits, vegetables, or beans.
Avoid simple carbohydrates. For example, they are hidden in white flour products, white rice, candy, cakes and snacks.
Give priority to unprocessed food. Compared with industrial processed foods, they contain many valuable nutrients and less fat and sugar.
Drink enough water.
Hoarding healthy food. Available food can affect a person’s eating habits.
Get enough sleep. Lack of sleep can lead to increased appetite and appetite.
Integrate sports and physical activities into your daily life. It is recommended to do endurance and strength training for about three to four hours a week.
Strive for long-term changes in healthy diet and lifestyle.