Simple lifestyle changes can help you to lose weight and keep it off. Going on a fad diet may help you to lose weight quickly but there is no point in losing weight if you regain it before long. Here are five simple ways to lose weight naturally and safely.
- Eat breakfast every day
Eating breakfast helps to reduce cravings and lower calorie intake throughout the day. Some people think that skipping breakfast is a good way to cut calorie intake but it is often counterproductive as they end up eating more during the rest of the day. Adding a source of lean protein to your breakfast will help to keep you feeling full for longer.
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- Choose liquid calories wisely
Sodas, fruit juices and energy drinks often contain a lot of sugar and don’t fill you up in the same way as foods. Other high-calorie drinks include alcohol and specialty coffees, like lattes. Remember that even a glass of wine in the evenings adds to your calorie intake. Drinking alcohol with sugary mixes will make you gain weight rather than lose it.
Drink water or sparkling water with citrus if plain water doesn’t appeal to you. Water contains no calories and provides a wealth of health benefits. Drinking water before a meal can also help to reduce the amount you eat.
- Reduce your portion size
If you don’t do anything else except reduce the size of your portions, you will lose weight. The easiest way to do this is to use small bowls, plates and cups. You will feel less deprived because what you eat will easily fill a smaller bowl or plate and look more plentiful.
Some other tricks can help you to feel fuller and eat less. Always include some lean protein in your meal as this will help you to feel fuller for longer. Adding some hot peppers or ginger to your meal will have the same effect. If you’re battling to reduce your portion size, try replacing half of the protein or starch in your meal with vegetables.
- Eat whole, single-ingredient foods
Processed foods are usually full of fat, sugar, and salt. They contain fewer nutrients than whole foods. An influx of sugar from refined carbohydrates, such as white flour, white rice or white bread, makes the liver create and release fat into the bloodstream.
You may think that a whole food like avocado should be avoided if you want to lose weight. In fact, the fat in an avocado is monounsaturated fat that helps your body to naturally burn fat.
Spinach and other leafy greens are all high in fiber, low in calories, and provide an easy way to add density to a place and help you feel full while providing you with healthy nutrients.
- Control your environment
Controlling your environment includes stocking your kitchen with healthy options and going to restaurants where you can choose to eat healthy food. Avoid keeping pre-packed snacks and candies in your cupboards.
Stock up on fruit, unsalted nuts, pre-chopped vegetables and low-fat yogurt instead. If you go to a party, eat a healthy snack before you go and be selective about what you eat. Before going back for more food, wait a while and have a large glass of water.