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This article was co-written by Adam Shuty. Adam Shuty is a fitness expert and owner of ATOMIC Total Fitness, a fitness studio in New York City, New York. With over 15 years of experience, Adam specializes in weightlifting, strength training and conditioning, and teaches martial arts. Adam holds a bachelor’s degree in engineering from the Polytechnic Institute and Virginia State University. In 2014, Adam appeared on Live With Kelly and Michael as one of the top five fitness trainers in the country.
There are 19 references cited in this article that you can view at the bottom of the page.
This article has been viewed 10,606 times.
Modern diets or fast weight loss diets to reach your ideal weight can be very expensive. These methods also require you to eliminate certain foods or entire food groups. If you are someone who wants to build a balanced diet and lose weight naturally, skip the weight loss regimens promoted with rhetoric. You can always make some small changes to your diet, exercise habits and lifestyle to get slim naturally.
Steps
Change your eating habits
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Eat only until you feel full. Your body has the ability to “count calories” and control portion sizes. Eating only until you feel full can help you cut excess calories and maintain small portions. [1] X Research Source
- Many rapid weight loss programs will ask you to count calories, carbohydrates, or other metrics. This is really not simple and makes you frustrated if you have to do it for a long time. So learning to heed your body’s signals and allow your body to control portion sizes and calories will help you lose weight naturally.
- Stop eating when you feel full, meaning you no longer feel hungry. Besides, you will lose interest in food and realize that the meal just finished will help you feel full for a few hours. [2] X Research Source
- If you only stop eating when you’re full, you’ve probably eaten too much. You will feel like your stomach is expanding, “full stomach”, or a little tired. Stop eating before this feeling occurs.
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Eat consciously. Changing the way you eat can also help you lose weight. When you eat consciously, you will eat less and feel satisfied with less food. [3] X Harvard Medical Schop Trusted Source Go to Source
- To eat consciously, you need to be patient and take the time to exercise.
- Start practicing conscious eating habits by eliminating distractions around you when you eat. Turn off the TV, phone or computer as these can distract you from your meal.
- Set aside about 20-30 minutes for meals. Put down your chopsticks while chewing, taking a sip of water, or chatting with a loved one or friend. When you eat more slowly, you will notice how much food you have consumed and easily stop when you feel full. [4] X Harvard Medical Schop Trusted Source Go to Source
- Also, remember to take the time to focus on your food and meals. How does the dish taste? How’s the texture? Is the meal varied and colorful? Fully focusing on your food can help you eat more slowly and feel more satisfied with your meals.
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Choose foods with low-fat protein. Besides eating small portions, you also need to choose foods that are healthy and low in calories. Choose low-fat protein sources to reduce the number of calories you consume.
- Foods with low-fat protein sources are often low in fat and calories but high in protein. In addition, this is a food that helps prolong the feeling of fullness and makes you no longer want to snack throughout the day. [5] X Research Sources
- Some foods that contain low-fat sources of protein include dairy products, eggs, poultry, lean beef, seafood, legumes, and tofu.
- Always add a low-fat protein source to every main meal or snack. This is a way to help you meet your daily nutritional requirements and create more balanced meals.
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Choose whole grains. Two grains that you can choose from are: whole or refined. Always choose 100% whole grains for maximum nutritional benefit. [6] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- 100% whole grain is usually not processed much so the texture is still quite intact. This cereal is rich in fiber, protein and many other nutritional benefits. [7] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- Whole grain foods include oats, quinoa, brown rice, millet and whole grain bread and pasta.
- Refined grains often go through many stages of processing, so they contain fewer nutrients than whole grains. You can eat this type of food from time to time, but the usual choice should still be whole grains.
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Vegetables should make up half of your meal. This is the secret to helping you control calories and increase the nutritional content of your diet.
- Both fruits and vegetables are low in calories, but rich in nutrients. Offering low-fat foods with each main or side serving can help you cut down on your total daily calorie intake. [8] X Research Sources
- In addition, fruits and vegetables are also rich in fiber. Besides protein, fiber makes you feel fuller faster and for longer. Here’s how to eat less at each meal and cut down on unnecessary snacking. [9] X Research Source
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Limit processed foods that are high in fat. Regardless of whether you follow a promoted weight loss regimen or a natural weight loss plan, you must limit processed foods that are high in calories with fat. [10] X Trusted Source National Health Service (UK) Go to Source
- Processed foods are often high in calories and low in nutrients. All nutritional benefits are removed during processing. [11] X Trusted Source National Health Service (UK) Go to Source
- Processed foods come in a wide variety, including some healthy and nutritious options. For example, salads that have been washed before being sold are processed foods that are rich in nutrients.
- Avoid foods such as buns, cookies, cakes, processed meats, frozen meals and fast food, canned foods high in sugar, chips and crackers.
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Drink enough water. Staying hydrated is not only important for your health, but it also helps you lose weight naturally.
- You are usually advised to drink at least 8 glasses of water a day, but it is better if you can drink up to 13 cups. The amount of water you need will depend on your age, gender, and activity level. [12] X Trusted Source Mayo Clinic Go to Source
- When your body is constantly dehydrated, you will feel more hungry throughout the day. This causes you to eat more or snack more often than necessary. [13] X Trusted Source Mayo Clinic Go to Source
- Furthermore, drinking plenty of water before eating also reduces hunger and fills your stomach so you can eat less.
Lifestyle change
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Increase your baseline level of movement. Exercise and movement are an important part of a weight loss plan. This is a natural way to help the body increase calorie burning and lose weight.
- Basic activities include the types of movement that you normally do. It could be walking to the parking lot or doing housework. [14] X Trusted Source Michigan Medicine Go to Source
- Increasing basic activity is a simple and effective way to help your body burn more calories. [15] X Trusted Source Michigan Medicine Go to Source
- Review your time of day or week. When can you be more active? Can you walk farther and more often? Can you take the stairs instead of the elevator? Can you stand at your desk or stand while watching your favorite TV show?
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Exercise regularly. In addition to basic activities, it is important to incorporate regular physical activity, in a planned and systematic manner. Here’s how to support your weight loss plan.
- Health experts generally recommend 150 minutes of aerobic exercise per week, which equates to about 2.5 hours. [16] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- Try a moderate form of exercise like walking/running/jogging, swimming, dancing, working out in aerobics classes, or using a full-body machine.
- Incorporate an additional 2-3 days of endurance training. Regular endurance training will help the body build muscle mass and increase the ability to burn calories, even at rest. [17] X Trusted Source Centers for Disease Contrp and Prevention Go to source
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Get enough sleep. Getting enough and sound sleep is very important for your health. This is the time when the body rests, recharges and recovers.
- Studies show that people who lack sleep or don’t sleep well tend to weigh more. [18] X Trusted Source Mayo Clinic Go to Source
- In addition, these studies also address the issue of increased ghrelin (the hormone that makes you feel hungry) when you don’t get enough sleep each night. This makes it difficult to choose the right portion size or stay away from unnecessary snacks.
- Aim to get at least 7-9 hours of sleep each night. Also, you should turn off or move distracting things like TV or phone before going to bed. [19] X Trusted Source Mayo Clinic Go to Source
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Stress management. Chronic stress is common and unavoidable. However, being constantly stressed can make it difficult for you to lose weight. [20] X Research Sources
- Stress is a natural emotion that almost anyone can experience. However, when not well controlled, stress can increase cortisone production levels. This is a factor that increases hunger, makes you more tired and “hard to lose weight”. [21] X Research Source
- Try to relieve stress and relax often. It’s important to do activities that help you manage stress. Listen to music, meditate, go for a walk, read an interesting book or chat with a friend.
- If you constantly have trouble managing your stress levels, consider seeing a psychologist. Professionals can offer specific guidelines for managing stress.
Take control of your natural weight loss plan
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Weigh and measure. When you want to lose weight and become slim naturally, tracking your weight loss progress will be very helpful. [22] X Trusted Source Mayo Clinic Go to Source
- As you track your progress, you’ll know if your current weight loss regimen and exercise plan is working. For example, if the weight hasn’t dropped, you need to eat less or exercise more.
- Remember to keep track of your weight. Ideally, you should weigh 1 or 2 times per week. Here’s how to get the right perspective on your changes. [23] X Trusted Source Mayo Clinic Go to Source
- In addition, you should also keep track of the measurements. When you want to become slimmer, in addition to losing weight, you probably also want to see your body measurements decrease. Keep track of your bust, waist, hip and thigh measurements. Take measurements every month to effectively track progress.
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Write diary. Every time you want to lose weight or change your diet or lifestyle, it is very effective to get in the habit of journaling. [24] X Research Sources
- Make a note of your weight loss goals. This means that you record your current weight along with your weekly weight loss and how much weight you need to lose. This is a motivating factor to help you stick to the plan.
- Regular monitoring of foods is believed to aid weight loss. This is a form of accountability that helps you stick to your plan.
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Build a support group. A support group is an essential part of your weight loss plan. Research shows that people who have a support group when they want to lose weight are more likely to be successful than those who just stick to the plan alone. [25] X Trusted Source American Psychpogical Association Go to Source
- Talk to a friend, relative or colleague about your weight loss plan and your desire to become slim naturally. Surely someone will want to join this plan with you. You will feel happier and more motivated when losing weight with “teammates”.
- Consider finding an online support group or forum. As such, you can reach many people at any time of the day for help and support.
Looking for a treatment
See your doctor if natural weight loss methods don’t work. While the right diet and exercise can help many people lose or maintain weight, there are sometimes other factors that make weight control difficult. If you’ve tried natural methods and still haven’t gotten the results you want, talk to your doctor. [26] X Trusted Source National Health Service (UK) Go to Source
- Your doctor will evaluate your general health and find any underlying problems that are making it difficult for you to control your weight.
- Besides checking your health and learning about your current diet and lifestyle habits, your doctor will probably recommend some tests to look for other health-related problems.
- Depending on your weight and current health, your doctor will recommend treatments to help you lose weight, such as medication or weight loss surgery. [27] X Trusted Source Mayo Clinic Go to Source
Express your concerns about the effects of weight on health. Being overweight is not necessarily a cause of health problems. However, if you are overweight, your risk of certain health problems is higher. Talk to your doctor if you’re concerned that your weight will affect your health. They can perform tests to identify and treat the disease. The risks to being overweight are: [28] X Trusted Source Mayo Clinic Go to source
- High triglycerides and low “good cholesterol” (also known as HDL)
- High Blood Pressure
- Diabetes
- Heart-related diseaes
- Stroke
- Breathing problems, such as sleep apnea
- Diseases related to the gallbladder
- Arthritis
- Certain types of cancer
Ask your doctor for advice on safe weight loss. If you need or want to lose weight, your doctor can work with you to find a safe, practical, and effective weight loss method. They can work with you to develop a plan that’s specific to your individual needs and lifestyle, and help you define an appropriate weight loss goal. [29] X Trusted Source National Health Service (UK) Go to Source
- For example, your doctor can tell you what form of exercise is right for you and what safe changes you can make to your diet.
- Your doctor may also refer you to a dietitian or other professional to help.
Tell your doctor when you experience unexplained weight gain or loss. Sudden weight gain or loss for no apparent reason can be a sign of a serious medical condition. If you notice a change in your weight and don’t understand why, see your doctor. They may ask a few questions and order tests to find the cause. Common medical conditions that cause weight change include: [30] X Research Source
- Thyroid problem
- Diseases that affect hormones, such as polycystic ovary syndrome (PCOS) or Cushing’s syndrome (secondary adrenal insufficiency)
- A condition in which the body retains water due to kidney or heart disease
- Emotional problems, like depression or anxiety
- Effects of certain drugs
Seek medical help if you think you have an eating disorder . If you constantly worry about your weight and body shape, or if you don’t stop thinking about eating or exercising, you may have an eating disorder or are at risk of developing one. Eating disorders can cause a number of life-threatening health problems if left untreated; so see your doctor immediately if you are concerned you are suffering from this condition. Some signs of an eating disorder include: [31] X Trusted Source Mayo Clinic Go to Source
- Frequently skipping meals or following a strict diet
- Always worried about your weight, body shape or appearance
- Binge eating or often digesting large amounts of food
- Feeling guilty or disgusted with your eating habits
- Want to induce vomiting, use laxatives, or exercise intensely after eating
- Avoid communicative activities
- Obsessed with diet and exercise
Advice
- If you need more encouragement, you can invite friends or family to join you in a weight loss plan to stay in shape.
- Always talk to your doctor before making any changes to your diet and lifestyle.
- Exercise at least an hour a day to become slim.
- Listen to music during your workout to both relax and stay motivated.
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This article was co-written by Adam Shuty. Adam Shuty is a fitness expert and owner of ATOMIC Total Fitness, a fitness studio in New York City, New York. With over 15 years of experience, Adam specializes in weightlifting, strength training and conditioning, and teaches martial arts. Adam holds a bachelor’s degree in engineering from the Polytechnic Institute and Virginia State University. In 2014, Adam appeared on Live With Kelly and Michael as one of the top five fitness trainers in the country.
There are 19 references cited in this article that you can view at the bottom of the page.
This article has been viewed 10,606 times.
Modern diets or fast weight loss diets to reach your ideal weight can be very expensive. These methods also require you to eliminate certain foods or entire food groups. If you are someone who wants to build a balanced diet and lose weight naturally, skip the weight loss regimens promoted with rhetoric. You can always make some small changes to your diet, exercise habits and lifestyle to get slim naturally.
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