There is a lot of bad weight loss information on the internet.
Most of the information on it is recommended to be the best, and not based on practical scientific research.
However, there are also some natural methods that have been proven to be really effective.
Here are 30 simple ways to help you lose weight safely, effectively and naturally.
1. Add Protein To Your Meal
When it comes to weight loss, protein is the king of nutrients.
Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80-100 calories a day.
A diet high in protein can also make you feel fuller and reduce your appetite. In fact, some practical studies show that people who eat more than 400 calories a day on a protein-rich diet will be more satisfied and significantly reduce their appetite.
Even something as simple as eating a protein-rich breakfast (like an egg) can have a strong impact.
2. Eat Whole Foods, Only One Ingredient
One of the best things you can do to be healthier is to rely on a single, single-ingredient diet.
In this way, you can eliminate most processed, fatty, and added foods.
Most whole foods are completely natural, making it easy to keep you within a healthy calorie limit.
Moreover, eating whole foods also provides our body with many essential nutrients, which are necessary for the body to function properly.
Weight loss can be considered a natural "side effect" of eating whole foods.
3. Avoid Processed Food
Processed foods are often high in added sugars, processed fats and many calories.
Moreover, processed foods designed to make you eat as much as possible. They are more likely to cause food addiction than unprocessed foods.
4. Priority Snack and Healthy Food
Studies have shown that the foods you store in your home will greatly affect your weight and eating behavior.
By always having healthy foods available, you will reduce your chances of eating unhealthy and your whole family.
There are also many healthy and natural snacks that are easy to prepare and can take with you when you move, including yogurt, fruit, nuts, carrots, boiled eggs ... etc.
5. Limit Consumption of Extra Roads
The consumption of multiple sugar supplements is associated with some of the world's leading diseases, including: heart disease, type 2 diabetes and cancer.
On average, Americans consume about 15 teaspoons of added sugar per day. This sugar is often hidden in processed foods, so you can consume a lot of sugar without even realizing it.
Since lines are written in multiple names in component lists, it can be difficult to determine how many sugar a product actually contains.
Minimizing additional sugar consumption is a great way to improve your diet.
6. Drink Water
The fact has shown that drinking water can help with weight loss.
Drinking 0.5 liters of water can increase 24-30% of the calories you burn in an hour.
Drinking water before meals can also lead to reduced calorie intake, especially middle-aged and older people.
Water is especially good for weight loss when it replaces other drinks with lots of calories and sugar.
7. Drinking Coffee (No Sugar)
Luckily, people have begun to realize that coffee is a healthy drink, containing many antioxidants and other healthy compounds.
Drinking coffee can support weight loss by increasing the energy and calories you burn.
Caffeine-containing coffee can boost your metabolism by 3-11% and reduce your risk of type 2 diabetes with a whopping 23-50% risk.
Moreover, black coffee is a very friendly weight-loss food, as it can help you feel full but almost no calories.
8. Supplement Glucomannan
Glucomannan is one of the weight loss pills that has been shown to be effective.
It is naturally soluble in water, extracted from konjac root (sweet potato).
Glucomannan is low in calories, occupies space in the stomach and delays empty stomach time. It also reduces the absorption of protein and fat, and nourishes the beneficialgut bacteria.
Its special function is effective water absorption, very effective for weight loss. A capsule can make a glass of water become gel.
9. Avoid Liquid Calories
Liquid calories come from drinks such as sugary drinks, fruit juices, milk chocolate and energy drinks.
Drinks are very harmful to health in many different ways, including an increased risk of obesity. A study showed that a 60% increase in the risk of obesity in children consumes a portion of sugary drinks daily.
Besides, you also need to remember that the brain does not record liquid calories like solids calories, so stop consuming these calories based on everything you eat.
10. Limit Consumption of Refined Carb
Refined carbohydrates are carbs that most beneficial nutrients and fiber in it are removed.
Refining eliminates everything that makes carb easily digestible, but this increases the risk of overeating and illness.
The main food sources of refined carbons are white flour, white bread, white rice, soft drinks, pastries, biscuits, sweets, pasta, breakfast cereals and extra sugar.
11. Fasting Interruption
Interrupting fasting is a eating pattern divided into "eating" and "fasting" cycles.
There are several different methods of implementing this diet model, including diet 5: 2, method 16/8, and Eat-stop-eat method.
In general, these methods make you eat less overall calories, without the need to be aware of calorie restriction during the "eating" period. This will help with weight loss and other health benefits.
12. Drinking Green Tea (No Sugar)
Green tea is a natural drink that contains many antioxidants.
Drinking green tea is associated with many health benefits such as increased fat burning and effective weight loss.
Green tea can increase energy consumption by up to 4% and increase fat burning options by up to 17%, especially harmful belly fat.
Matcha green tea is a powdered green tea that can bring many health benefits, even stronger than regular green teas.
13. Eat More Fruits And Vegetables
Extremely healthy fruits and vegetables, are extremely friendly weight-loss foods.
They have a high water content, rich in nutrients and fiber, but have a very low energy density. This can help you eat a lot of it without too much calories.
Many studies have shown that people who eat a lot of fruits and vegetables tend to have lower weight than those who don't eat.
14. Counting Calories Every Time
Awareness and knowing what you are eating is very helpful if you are trying to lose weight.
To do this, you need a diary and a camera to record what you are eating, making it a good base to help your weight loss process get better.
15. Use Smaller Food Containers
Some studies have shown that using small plates to help you automatically eat less, because it changes the way you see your diet.
Whether it is a big disc or a small disc, people often act the same way, that is to fill that disk, so they will put more food on larger plates.
Using smaller plates will help reduce the amount of food you eat, while still giving you the feeling of eating more.
16. Try the Low-Carb Diet
Many studies have shown that low-carb diets are very effective in losing weight.
Limiting carbs and eating lots of fat and protein lowers your appetite and helps you eat fewer calories.
This results in 3 times more weight loss than a low-fat diet (fat restriction).
A low carb diet can also greatly improve the risk factor for disease.
17. Eat Slower
If you eat too quickly, you can eat too many calories before your body can realize that you have enough.
Eating fast also has a higher risk of becoming obese than those who eat slowly.
Slower chewing can help you eat less calories and and increase hormone production, this may help you lose weight.
18. Replace Some Coconut Oil Fats
Fat-rich coconut oil belongs to the medium-fat chain, which is metabolized more specifically than other fats.
Research shows that coconut oil can promote metabolism in your body, while helping you automatically eat less calories.
Coconut oil can be particularly helpful in reducing harmful belly fat.
Note that this does not mean that you should add this fat to your diet, you should simply replace some other fat sources with coconut oil.
19. Add Eggs To Your Diet
Eggs are the healthiest food on the planet. Eggs are cheap, low in calories and high in protein and contain all the nutrients that the body needs.
Protein-rich foods have been shown to help reduce appetite, increasing satisfaction when compared to foods low in protein.
Moreover, eating eggs for breakfast can help reduce weight by more than 65% in 8 weeks when compared to eating bread for breakfast. It can help you eat fewer calories during the rest of the day.
20. Add Spices For Your Meals
Hot peppers and sweet peppers contain a compound called capsaicin. This substance can promote metabolism and enhance fat burning.
Capsaicin can also reduce appetite and calorie intake.
21. Probiotics Diuretic Consumption
Probiotics are healthy bacteria that are healthy for eating. They can improve digestive health and cardiovascular health, and may even help with weight loss.
Studies have shown that people who are overweight and obese have a different intestinal flora than those with normal weight, which can affect weight.
Probiotics can help regulate healthy intestinal bacteria. They can also prevent fat absorption from the diet, while reducing appetite and inflammation symptoms.
Of all the beneficial bacteria, Lactobacillus gasseri has the most weight-loss effect.
22. Sleep Enough
Getting enough sleep is very important for weight loss, as well as avoiding effective weight gain in the future.
Studies have shown that people who lack sleep increase 55% of the risk of obesity compared to those who get enough sleep. This number is even higher for children.
This is partly due to lack of sleep that will break the daily fluctuations of appetite hormones, reducing appetite.
23. Eat More Fiber
High-fiber foods can help with weight loss.
Foods that contain water-soluble fiber can be especially helpful, because this type of fiber can help increase feelings of fullness.
Fiber can delay the emptying of the stomach, causing the stomach to expand and promote the release of full hormones.
This will help us automatically eat less naturally without thinking about it.
Moreover, many types of fiber can nourish friendly gut bacteria. Healthy intestinal bacteria significantly reduce the risk of obesity.
Therefore, this fiber intake also helps avoid abdominal discomfort such as flatulence, abdominal pain, and diarrhea.
24. Brushing Teeth After Meal
Many people said that brushing after meals has a card to help limit the desire to snack or eat between meals.
This is because many people do not feel like eating after brushing their teeth. In addition, it can make food taste good.
So if you brush your teeth or use mouthwash after a meal, you will be less tempted to eat unnecessary foods.
25. Against Your Food Addiction
Food addiction related to cravings is uncontrollable, and you can hardly resist the temptation or of certain foods.
This is one of the main reasons that many people eat too much, and affect the majority of the population. In a recent actual study in 2014, nearly 20% of the population had symptoms of food addiction.
There are a number of foods that are more addictive than other foods such as prepared foods, high sugar and fat snacks.
The best way to combat food addiction is to seek the help of specialists and people around you.
26. Practice Cardio
Practicing cardio - be it jogging, biking, brisk walking or climbing - is a great way to burn calories and improve both mental and physical health.
Cardio has been shown to greatly improve risk factors for heart disease. It can also help reduce body weight effectively.
Cardio seems to be particularly effective in reducing dangerous belly fat that accumulates around your organs and causes metabolic disease.
27. Perform Lifting Exercises
The common side effect of major diets is the loss of muscle mass.
If you lose a lot of muscle, your body will start burning less calories than before.
By lifting weights regularly, you will prevent this and build muscle weight effectively.
You will definitely like this.
28. Using Whey Protein Supplement Food
Most people have enough protein from their diet. However, some people still lack it, and supplementing with whey protein supplements is an effective way to increase the amount of protein you need.
One study showed that partial replacement of whey protein calories could not only significantly lose weight, but also significantly increase lean muscle mass.
Therefore, you only need to read the labels and ingredient lists carefully to avoid buying products with added sugars and other unhealthy additives.
29. Eating and Mind (Mindful Eating)
This is the eating method used to raise awareness while eating.
It helps you consciously choose food and develop awareness of your hunger and satiety signs. Then it will help you eat healthy to meet those signals.
Mindful eating diets have been shown to have significant effects on weight, eating behavior, and stress in obese individuals. It is particularly useful in fighting emotional eating and eating habits.
By choosing conscious food, increasing your awareness and listening to your body, losing weight will be easier and more natural.
30. Focus on Changing Your Lifestyle
Dieting is one of the most successful methods of weight loss. In fact, people who "diet" tend to gain more weight over time.
Instead of focusing on weight loss, you should plan to nourish your body with healthy and nutritious foods.
Eating to become a healthier, happier person is not just about losing weight.
Through this article, I hope you will find the right weight loss method for your body.