How Does The Body Naturally Weight Loss?
Taking care of your weight is an important part of living a healthy life. Even though many people can keep their weight in a healthy range by eating well and staying active, 71 percent of Americans who are overweight or obese may need to lose weight. But losing weight, especially a lot of weight, is more complicated than just eating less than you burn. People who have lost a lot of weight will gain it back in as many as 90% of cases. In this article, you can learn about how does the body naturally Weight Loss?
It is possible to maintain a healthy weight, and knowing how your body reacts to weight loss efforts can help you set realistic goals for your journey.
Table of Contents
What is healthy weight loss?
When trying to lose weight, it makes sense to want to do it quickly. People who lose weight slowly and steadily, about one to two pounds per week, are more likely to keep it off. Losing weight in a healthy way takes more than just a “diet” or “program.” It’s about a long-term way of living that includes healthy eating habits and regular exercise.
Once you’ve reached a healthy weight, eating well and staying active will help you keep the weight off for good. It’s not easy to lose weight, and you have to work hard at it. But if you’re ready to get started, we have a step-by-step plan to help you start losing weight and getting healthier.
37 Easy Ways to Lose Weight Naturally
1. Add Protein to Your Diet
Protein is the most important nutrient for losing weight. When your body breaks down and uses the protein you eat, it burns calories. This means that a high-protein diet can speed up your metabolism by up to 80–100 calories per day.
A diet high in protein can also make you feel fuller and make you eat less. Some studies show that when people eat a high-protein diet, they eat more than 400 calories less per day. Even something as simple as eating eggs for breakfast, which are high in protein, can make a big difference.
2. Trying intermittent fasting
Intermittent fasting (IF) is a way of eating that involves going without food for short periods of time and eating all of your meals in a shorter amount of time.
Several studies by Trusted Source have shown that people who are overweight lose weight when they do short-term intermittent fasting for up to 24 weeks.
3. Do not skip breakfast
You won’t lose weight if you skip breakfast. You might not get enough of some important nutrients, and you might snack more during the day because you’re hungry.
4. Close the Kitchen at Night
Set a time when you will stop eating so you won’t give in to late-night cravings or mindless snacking while watching TV. “If you want something sweet after dinner, have a cup of tea, suck on a piece of hard candy, or have a small bowl of light ice cream or frozen yogurt,” says Elaine Magee, MPH, RD, WebMD’s “Recipe Doctor” and author of Comfort Food Makeovers. “Then brush your teeth, and you’ll be less likely to eat or drink anything else.”
5. Your Metabolism Will Slow Down to Store Fat
The more you try to lose weight by working out or watching what you eat, the more your metabolism wants to slow down to keep you at the same weight. Metabolic compensation kicks in to keep and store fat as energy for the future. Some doctors think this is because the human body has changed over time to value fat and energy storage and to see a lack of calories as a sign of trouble or famine.
6. Eat Slowly
“I have my clients learn how to choose foods they like, really taste each morsel going into their mouths, and chew deliberately. I advise them to chew slowly, swallow only when the food is all chewed up, and repeat. We need time to figure out when we’re full. Janet Zinn, a licensed clinical social worker and psychotherapist in private practice in New York City, says, “Eating slowly helps us enjoy our food more and gives us better signals that we’re full.”
7. Eat Whole, Single-Ingredient Foods
One of the best ways to get healthier is to eat whole, single-ingredient foods as much as possible. By doing this, you get rid of almost all of the extra sugar, fat, and processed food.
Most whole foods are very filling on their own, which makes it much easier to stay within healthy calorie limits. Also, eating whole foods gives your body the many essential nutrients it needs to work well. When you eat whole foods, you often lose weight as a natural side effect.
8. Tracking your diet and exercise
If you want to lose weight, you should keep track of everything you eat and drink every day. The best way to do this is to write down or keep track of everything they eat in a journal or online food tracker.
Researchers thought that there would be 3.7 billion downloads of health apps by the end of 2017. Diet, exercise, and weight loss apps were some of the most downloaded of these. This makes sense since keeping track of physical activity and weight loss progress on the go is a good way to manage eight Trusted Sources.
One study found that keeping track of physical activity over time helped people lose weight. In the meantime, a review study from a reliable source found a link between losing weight and how often you track what you eat and work out. Even something as simple as a “pedometer” can help you lose weight.
9. Eat regular meals
When you eat at the same time every day, you burn calories faster. It also makes you less likely to want to snack on foods that are high in sugar and fat.
10. Choose Liquid Calories Wisely
Sweet drinks have a lot of calories, but they don’t make you feel full like solid foods do. You can quench your thirst with water, citrus-flavored sparkling water, skim or low-fat milk, or small amounts of 100% fruit juice. If you get hungry between meals, drink a glass of low-calorie vegetable juice. It will fill you up and be good for you. Watch out for the calories in alcohol, which add up quickly. If you usually have one or two glasses of wine or a cocktail every day, saving the alcohol for the weekends can save you a lot of calories.
11. Your Hormones Will Increase Drive to Eat
Unfortunately, metabolic compensation isn’t the only thing your body does to keep you from losing weight or making you gain weight. Leptin and ghrelin, two hormones that control hunger, also play a role. Leptin is made by fat cells, and it tells your brain when you’re full.
When you lose weight, your fat cells shrink, making less leptin. This makes you feel less full. Strike one. The stomach makes Ghrelin, which tells the brain it’s time to eat. When you lose weight, your ghrelin levels go up, making you feel hungry more often. Strike two. Research shows that it takes at least a year for both leptin and ghrelin levels to go back to where they should be.
12. Enjoy the Food You Eat
“We’re told what to eat so often, and if we don’t like that food, we’re less likely to make it a long-term habit to eat healthily. Try out different fruits and veggies. Learn how to make new dishes that are different and tasty. You can improve the taste by adding herbs and spices. Or, if you prefer, you can enjoy the sweetness of fruit and the depth of raw and steamed vegetables. There’s no reason why you can’t have a good time with food.
13. Avoid Processed Foods
Most processed foods have a lot of extra sugar, fat, and calories. Also, processed foods are made in a way that makes you want to eat as much as possible. They are much more likely to make you eat like you can’t stop than natural foods.
14. Eating mindfully
People practice mindful eating by paying attention to how and where they eat. By doing this, people can enjoy the food they eat and stay healthy at the same time.
Most people have busy lives, so they often eat quickly in the car, at their desks, or while watching TV. Because of this, many people don’t pay much attention to the food they eat.
15. Eat plenty of fruit and veg
Fruit and vegetables are low in calories and fat and high in fiber, which are three things you need to lose weight. There are also a lot of vitamins and minerals in them.
16. Eat More Produce
When you eat a lot of low-calorie fruits and vegetables, you eat less of other foods that are higher in calories and fat. Move the meat away from the middle of your plate and pile the vegetables on top. Or, Barbara Rolls, Ph.D., author of The Volumetrics Eating Plan, suggests starting lunch or dinner with a vegetable salad or a bowl of broth-based soup.
The 2005 Dietary Guidelines from the U.S. government say that adults should eat 7–13 cups of fruits and vegetables every day. Ward says that’s not so hard to do: “Keep a lot of fruits and vegetables in your kitchen and eat a few servings with every meal and snack,” she says. “Your diet will be full of vitamins, minerals, phytonutrients, and fiber, and you won’t want to eat cookies if you fill up on super-nutritious fruits and vegetables.”
17. Your Brain Won’t Register How Much You’re Eating
In addition to your metabolism and hormones, the way your brain works also makes it hard for you to lose weight. After you lose weight, food becomes a bigger reward, and the part of your brain that controls how much you eat becomes less active. This means that while leptin makes you eat more to feel full, you’re also less aware of how much you’re eating.
18. Keep a Daily Gratitude Journal
“Whether we know it or not, our eating habits are sometimes tied to how we feel. When we’re under a lot of stress, we may turn to food to help us deal with it. I help my clients keep a daily journal of things they’re grateful for or just a journal to write in when they’re stressed. This helps them be better prepared to deal with stress by acknowledging it and using other tools instead of turning to food.
19. Stock Up on Healthy Foods and Snacks
Studies have shown that the food you keep at home has a big effect on both how much you weigh and how you eat. If you always have healthy food available, you and your family are less likely to eat unhealthily.
There are also a lot of natural, healthy snacks that are easy to make and take with you. Yogurt, whole fruit, nuts, carrots, and hard-boiled eggs are some examples.
20. Eating protein for breakfast
Protein can help control hormones that control hunger so that people feel full. This is mostly because the hunger hormone ghrelin goes down and the hormones that make you feel full go up. These are peptides YY, GLP-1, and cholecystokinin.
Research on young adults has also shown that eating a high-protein breakfast can have hormonal effects that last for several hours.
You can have eggs, oats, nut and seed butter, quinoa porridge, sardines, or chia seed pudding for a high-protein breakfast.
21. Get more active
The best way to lose weight and keep it off is to stay active. Exercise is good for your health and can help you burn off the extra calories that you can’t lose through diet alone. Find something you like to do and can fit into your daily life.
22. Go for the Grain
By eating whole grains instead of refined grains like white bread, cakes, cookies, and pretzels, you’ll get more fiber and feel full faster, making it more likely that you’ll eat the right amount. Choose whole-wheat bread, pasta, brown rice, bran flakes, popcorn, and whole-rye crackers.
23. Your Genes May or May Not Be Helping
More than 400 genes have been linked to obesity and weight gain and they can affect appetite, metabolism, cravings, and body-fat distribution. It’s not clear exactly how much your genes can make you more likely to gain weight or become obese, but genes have been linked to it being hard to lose weight even if you exercise more or eat less. As with weight management in general, it’s much easier to deal with a genetic tendency toward obesity if you do something about it before you need to.
24. Batch Cook and Prep
“Every Sunday, I cook enough chicken for the whole week in one big batch. I cut off the fat, bake it with seasonings, measure out 3.5 ounces, and put it in a container with some mustard and frozen vegetables so I can grab one a day to take to work. I also take the time to put 1/4 cup of rolled oats, 1 tablespoon of natural peanut butter, 1 tablespoon of ground flax, and a pinch of protein powder and cinnamon in each individual container. So if I wake up feeling like a zombie, all I have to do is add water and heat it in the microwave.
25. Cutting back on sugar and refined carbohydrates
Added sugars are becoming more and more common in the Western diet, and this has a clear link to obesity, even when the sugar is in something other than food.
Refined carbohydrates are foods that have been processed so much that the fiber and other nutrients are gone. White rice, bread, and pasta are examples of these foods.
These foods are easy to break down and quickly turn into glucose. When there is too much glucose in the blood, the hormone insulin is released. Insulin makes the adipose tissue store fat. This makes people gain weight.
26. Drink plenty of water
People sometimes confuse thirst with hunger. You might end up eating more calories when all you really need is a glass of water.
27. Your Body Is Extra Prepared for Your Second Try
When you get sick, your body makes antibodies against the illness so that it will be ready the next time. Unfortunately, it does the same thing when you lose weight. If you’ve lost weight in the past by working out or changing what you eat, and you try to lose weight the same way again, your body, especially your hormones and metabolism, will change to prevent the same damage and you’ll lose less weight.
28. Don’t Forget the Weights
“You should lift weights at least twice or three times a week. Using moderate to heavy weights for three or four sets of 10 to 15 reps helps you build muscle mass. When you have more muscle, your body is more likely to use the food you eat as fuel instead of storing it as fat.
29. Eat high-fiber foods
Foods with a lot of fiber can help you feel full longer, which is great if you’re trying to lose weight. Fiber is only found in foods that come from plants, like fruit and vegetables, oats, whole-grain bread, brown rice and pasta, beans, peas, and lentils.
30. Your Weight Has a Favorite Number
Some scientists believe that your body has a set weight point and that your metabolism, hormones, and brain will all change to keep you at that weight. The theory is that some people have set weights that are naturally higher or lower than others. Your set weight can be affected by your genes, your age, your history of losing weight, and other hormonal changes. Also, set points can go up, but they rarely go down. In the same way, they are much easier to keep than to lose, because your body wants to keep them. This is why it is easier to keep a healthy weight than to lose weight.
31. Don’t Skip Meals
“Remember that the body’s main job is to keep us alive. As soon as they stop giving us calories, which are the fuel that keeps our bodies alive, they will do things to stay alive. Our bodies know which foods have more energy, so we tend to want those more. Don’t let your body think you’re starving it by ignoring your hunger. This goes against a lot of the ways people try to lose weight, but those ways really don’t help people in the long run. I usually tell people to eat every four hours.
32. Read food labels
If you know how to read food labels, you can choose foods that are better for you. Use the number of calories to figure out how much of your daily calorie allowance a certain food takes up.
33. Use a smaller plate
By using smaller plates, you can help yourself eat less. By using smaller plates and bowls, you might be able to get used to eating smaller portions without going hungry. It takes the stomach about 20 minutes to tell the brain that it’s full, so eat slowly and stop before you feel full.
34. Do not ban foods
Do not cut out any foods, especially the ones you like, from your plan to lose weight. If you ban foods, you’ll want them even more. As long as you don’t go over your daily calorie limit, there’s no reason why you can’t enjoy a treat every now and then.
35. Do not stock junk food
To avoid being tempted, don’t keep junk food like chocolate, cookies, chips, and sweet carbonated drinks at home. Instead, choose healthy snacks like fruit, rice cakes without salt, oat cakes, popcorn without salt or sugar, and fruit juice.
36. Cut down on alcohol
A normal glass of wine can have the same number of calories as a small piece of chocolate. Over time, it’s easy for people who drink too much to gain weight.
37. Plan your meals
Try to plan your breakfast, lunch, dinner, and snacks for the week, making sure to stay within your calorie limit. Making a list of what you need to buy each week might be helpful.
It’s important to remember that there’s no easy way to lose weight quickly. The best way to reach and maintain a healthy weight is to eat a nutritious, balanced diet. This should include 10 servings of fruit and vegetables, good-quality protein, and whole grains. Getting at least 30 minutes of exercise every day is also good.
Frequently Asked Questions (FAQ) about How Does The Body Naturally Weight Loss?
Can your body lose weight by itself?
But short-term illnesses like the flu or the common cold can also cause abdominal pain that leads to weight loss. Depression, diarrhea, oral ulcers, and viral infections like the common cold can all make it hard to eat, which can lead to unintentional weight loss.
What is the secret behind losing weight?
If the number of calories you eat is the same as the number of calories you burn, your weight stays the same. If you want to lose weight, you need to have a negative calorie balance. You can do this by eating less than you burn or by being more active and burning more calories.
Which part of the body loses fat first?
Depending on the shape of their bodies, men usually lose fat first from their stomachs, then their arms, and finally their legs. This means that men tend to store fat in their stomachs, but one of the first places they lose fat is in their stomachs.
Does drinking water help you lose weight?
Water can help you lose weight in a big way. It has no calories, makes you burn more calories, and may even make you feel less hungry if you eat it before a meal. When you switch from sugary drinks to water, the benefits are even better.
Where does the fat go when you lose weight?
During weight loss, fat cells get smaller because their contents are used to make energy. However, the number of fat cells stays the same. Carbon dioxide and water are made when you lose fat, and you get rid of them when you breathe, urinate, and sweat.
Does lemon water help you lose weight?
Lemon water can make you feel full, help you stay hydrated, speed up your metabolism, and help you lose weight. But lemon water doesn’t help you lose fat any more than plain water does. In spite of this, it tastes good, is easy to make, and can be used in place of drinks with more calories.
Can Apple cider vinegar help you lose weight?
It’s not likely that apple cider vinegar will help you lose weight. People who like apple cider vinegar say that it has many health benefits and that drinking a small amount or taking a supplement before a meal helps curb appetite and burn fat. But there isn’t much science to back up these claims.
Why does my fat feel softer when losing weight?
People say that when your body burns fat, your fat cells fill up with water, making you feel “jiggly” or “squishy.” They say that after a while, the water will “whoosh” out of the cells, and you’ll lose weight or see a change in your appearance.
How do I know if I’m losing water weight or fat?
There is no clear answer, but if your weight changes a lot and you lose weight quickly, it’s probably just water weight. On the other hand, if you are slowly losing weight while eating well and working out, your body is starting to look leaner, which means you are losing fat.