Losing excess weight does not have to be harmful or expensive.
Not only does it make you look good, but it also helps you feel better, and be healthier.
The CDC says that obesity can lead to many physical ailments. These include;
- Heart problems
- High blood pressure
- Type 2 diabetes
- High Cholesterol
- Gallbladder disease
- Sleep apnea
There are other issues with being overweight such as depression as well.
You do not have to spend a fortune, use drugs, or fad diets to lose weight.
**Before starting a weight loss program, speak to your doctor and have a check up to make sure that you are medically able to embark on a weight loss program without causing medical issues.
If you are ready to start losing weight naturally, keep reading!
You can lose weight naturally
Lose weight naturally by employing the following tips;
- Drink plenty of water. Replace soda with diet soda if you must have soda but the better choice is water. While the body is 60% water that does not mean you do not have to drink water. Water helps the body regulate fluids that aid in digestion, saliva, circulation, and body temperature. Good digestion aids in the absorption of vitamins and minerals that the body needs.
- Exercise helps to burn calories and extra fat. Walking is good cardio work out, that does not cost any money. Walk in your neighborhood, the park, and park farther away from stores and places you go. Take the stairs instead of the elevator. If you have stairs in your home you can do the stairs as an aerobic workout. Swimming is another good exercise if you have a pool or a local public pool that is not expensive. Exercise guidelines suggested by the Mayo Clinic say you should get 150 minutes of moderate aerobic activity a week and strength training exercises twice a week for all major muscle groups.
- Eat whole foods, fresh vegetables and fruits provide nutrients, vitamins, and minerals the body needs. They are simple carbs and simple sugars. Try to stay away from processed foods that usually contain a high amount of sugars and sodium. Fresh fruits and vegetables also help regulate good bacteria in the stomach which aids in good digestion. Eating 3 small balanced meals and 2 snacks of whole fresh veggies or fruit each day will help keep you feeling full and less likely to grab junk food. Research shows that eating whole foods are naturally filling, keeping you feeling full longer.
- Add protein, such as fish, nuts, seeds and whole grains to your meals. Protein helps build and repair bones, muscles, cartilage, skin, and blood. Eat protein for breakfast since research shows that it can help you with appetite control. Good proteins for breakfast include; eggs, oats, and quinoa porridge. Protein is an essential building block of the body but you do not need to overdo the protein.
- Take all natural supplements such as fiber to help curb your appetite. Research shows that adding red pepper such as cayenne to meals can help burn more calories. Just don’t overdo it, twice a week should help boost metabolism; but eating red pepper such as cayenne regularly allows the body to become accustomed to it, thereby reducing the effects.
- Get proper sleep. Your body needs sleep to restore itself. Try to get 7 to 8 hours a night. Proper sleep combined with a good eating plan and exercise reduces fatigue and mental depression and anxiety.
- Keep a food and exercise journal. Bear in mind that when we say “diet” we are not talking short term fad diet; we mean a lifestyle change in the way you eat. For the first few months, write down what you eat and drink, how you are feeling when you eat, and the amount of exercise you are doing. Writing down what you are feeling when you eat can help you discover if you are eating because you are bored, stressed, anxious, or depressed. Knowing why you are eating can give you a good insight into the amount and types of foods you are eating and where you need to start changing the habits that you have formed.
Balance in eating and exercise helps reduce weight, stress, and fatigue naturally and is better for your body than crash diets or pills.