8 Natural Ways To Achieve Some Weight Loss Without Starving Yourself
Achieving healthy weight loss is no coincidence. It can only be the result of a deliberate and calculated effort to adopt healthy routines, while letting go of those risky lifestyles and habits that predispose you to excessive weight gain and obesity. Also, when you overeat, the extra calories are stored as fat under your skin and around your major organs. The moment you begin to expend more energy (calories) than you consume, these fat stores are mobilized and depleted to provide energy, causing weight loss.
The potential benefits of maintaining a healthy weight cannot be overstated. To the same extent, the dangers of obesity are enormous, ranging from an increased risk of cardiovascular problems to an increased incidence of some cancers reported among obese patients.
Here are some of the proven natural ways you can burn some fat without starving yourself:
exercise regularly
If you really want to lose some weight, then stop sitting at a desk or in front of the TV all day. Stand up and walk! The Center for Disease Control found that spending 10 minutes a day going up and down stairs can help you lose up to 10 pounds in a year. What’s more, a study conducted at Duke University showed that starting consistently with more than 30 minutes of walking or exercise daily will help you burn some fat and lose weight considerably.
Eat more fruits and vegetables
Numerous studies have shown that fruits and vegetables are very beneficial for those planning to lose some weight. Basically, this can be explained by the high fiber and low calorie content of these fruits and vegetables. The high fiber content gives you a feeling of fullness and satiety and makes you less likely to snack on those that could add to your weight. For example, research conducted at Johns Hopkins Hospital on several women revealed an incredible 20-pound weight loss after a 13-week period of grapefruit consumption. Along the same lines, a recent study from Texas Women’s University found that blueberries help lower cholesterol levels by fighting fat cells. Are you serious about losing some extra weight? Then consider adding more fresh fruits and vegetables to your diet.
Consider coconut oil
Coconut oil has medium chain triglycerides that burn energy efficiently. According to the Journal of Nutrition, coconut oil helps with weight loss when used in place of long-chain triglycerides. Also, in 2010, it was published in the International Journal of Food Sciences and Nutrition that coconut oil helps reduce appetite and improve metabolism, thus promoting healthy weight loss.
Ginseng
Ginseng is a perennial herbal plant that has fleshy roots. Belonging to the Panax genus, ginseng speeds up metabolism, helping to burn some fat. It is also excellent for relieving stress and fatigue. Stress raises levels of cortisol, a hormone in the body that promotes the formation and storage of fat, leading to unhealthy weight gain.
Green Tea
Studies have shown three main components in green tea that facilitate weight loss: catechins, caffeine, and theanine. Caffeine speeds up metabolic processes to burn some fat. Additionally, catechins are antioxidant flavonoids that have been shown to interfere with lipid absorption from the intestine.
Ensuring adequate sleep
Sleep deprivation for as little as four nights can lead to insulin resistance, a condition in which the body’s tissues become less sensitive to the catabolic (breakdown) actions of insulin. Insulin promotes the absorption of glucose into the cells of the body where it is metabolized. However, when insulin sensitivity is impaired, more glucose is available in the blood to be converted to fat.
Eat plain low-fat yogurt
Natural yogurt contains probiotics that help maintain a healthy balance in the normal flora of the intestine, which positively influences the digestion and absorption of food substances (including fats).
Drink more water and reduce salt intake
When you drink water throughout the day, it helps keep you full, so you’re less likely to consume those high-calorie snacks and drinks that add to your weight. Also, reducing your dietary intake of salt, especially while drinking more water, will help you lose water weight very quickly.
