You’re probably sick of hearing all the scams trying to tell you how to “lose weight fast.” You may have found yourself bouncing to diet to diet without any luck. The truth is, there’s no shortcut to creating a healthy diet and sticking to it.
If you’re looking for holistic weight loss methods, then you’ve come to the right place! You don’t need to spend your money on expensive pills or diet plans. We’ve put together a list of the best natural ways to lose weight.
Keep reading to learn how you can start losing weight the natural way today!
- Cut Out Processed Foods
You may have heard this tip before, and that’s because it works! Even though grabbing your favorite snacks such as chips, cookies, or even some protein bars is easy when you’re in a rush. It also could be contributing to weight gain.
Processed foods are often full of added sugars and calories. Unlike whole foods such as fruits and vegetables, processed foods have things like additives and preservatives that are meant to keep the food from going bad too quickly.
Unfortunately, the extra ingredients are usually not the healthiest and they also tend to lead to more addictive behavior. That’s why you find yourself going through bags of processed foods quickly.
Eating less processed foods is just one of the many weight loss mistakes to avoid. The more processed foods you can eliminate or reduce in your diet, the less sugar you will be eating. This can lead to weight loss.
- Switch to Whole Foods
Now that you know why processed foods are not your friend, let’s talk about the alternative. Whole foods such as organic grains, vegetables, fruits, oils, and meats are a much healthier alternative.
Even though it may be more expensive to purchase whole foods, they are going to provide your body with more nutrients. This means they are more filling making it easier to maintain a healthier diet.
They also provide you with more long-term energy than processed foods which tend to cause you to have a sugar crash shortly after indulging.
- Stay Hydrated
Drinking water regularly and staying hydrated is an important part of weight loss. In fact, drinking 0.5 liters (17 oz) of water has been shown to increase the number of calories burned by 30%!
When you’re reaching for a drink be sure it is water. Water can help with weight loss when it replaces these other beverages that contain sugar or other additives. If you need something with more flavor, try adding citrus or sparkling water. You can also have small portions of 100% fruit juice from time to time.
However, liquid calories, especially alcohol can add up quickly. So try to rely mostly on the water as your beverage of choice.
- Reach for Fiber
There are a number of ways to get more fiber into your diet. Try to add more vegetables and greens for each meal. Choose whole grains in replace of refined grains such as white bread, cakes, cookies, and pretzels.
Whole-wheat, brown rice, buckwheat, bran flakes, or whole-rye are just some examples of whole grains that will fill you up. Studies have shown that eating 30 grams of fiber each day can help you lose weight, lower your blood pressure, and improve your body’s response to insulin.
- Protect Your Gut
Your gut needs healthy bacteria in order to digest foods efficiently. Problems with your digestion and stomach can lead to weight gain. While some absorption problems tend to cause weight loss there are a few others that lead to weight gain.
If you are struggling with issues such as acid reflux also known as gastroesophageal reflux disease (GERD), ulcers, constipation, or irritable bowel syndrome (IBS), it could be affecting your weight loss.
These symptoms may be the result of food allergies or something more serious. Consult with a holistic doctor to find ways of healing any gut problems you are having.
- Eat Slowly
Try to be more aware while eating and slow down. Faster eaters have been shown to more likely to become obese and lead to excess body weight. This is because they are eating more calories before getting full than slower eaters.
Eating slower will help your body tell you when you are full before you overindulge. There is also proof that eating slowly can increase the production of hormones linked to weight loss.
- Reduce Stress
If you’re struggling to lose weight and are stressing over what to eat or not, then stress may be putting your weight loss results on hold.
Try getting a massage or participating in activities such as Yoga, meditation, and Tai Chi. Being in a more peaceful state can also help you to avoid emotional eating. It can also help you to be more mindful when it comes to eating healthy and more slowly.
Getting outside and being in nature, such as hiking, has also been linked to weight loss. This is especially true for women. People living in greener surroundings had a lower risk of developing type 2 diabetes.
- Get Enough Sleep
Watching TV or scrolling through your smartphone before bed could be messing with your circadian rhythm. The blue light from screens can prevent you from getting a good night’s sleep.
This can also disrupt the production of melatonin, a hormone that could slow down your metabolism. Modern life habits are causing our bodies to get less sleep and hold onto fat. Sleep loss causes our bodies to produce fewer hormones that make you feel full—leading to eating more calories.
Reach Your Holistic Weight Loss Goals
Now that you know some holistic weight loss goals, you can start applying these healthier habits to your daily life. It’s important to create a plan that you can stick to, rather than skipping meals or following a diet that you can’t maintain.
We hope these tips will help you create a healthier lifestyle overall. You’ll be glad you did!
If you’re looking for more tips to living a happier and healthier life, check out these other great articles!