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In the fast-paced world, a major question is rising in people’s minds: how to lose weight naturally. People are so busy building their careers that they hardly think about their health, and most people are becoming obese day by day. The reason for this disorder may be the lifestyle we lead today. Most of us lead sedentary lifestyles, have poor eating habits, and lack physical activity.
When we get to know that we have become obese and our BMI level has increased, it’s quite late to do it in a few days or with minimal planning. So the question arises: what to do to lose weight? Then we go for multiple types of trendy diet plans available in the market. When you deeply study these plans, you will find that most of them have long-term side effects on the body. Also, most people regain after returning to their normal eating habits.
Steps to lose weight naturally
Here are the main steps to help you answer the question of how to lose weight naturally.
Make your mind
The first and most important step on this journey of losing weight is making up your mind that you have to lose it. Tell your mind that if you do not lose weight, then you have to face some serious consequences in the near future related to your health. Being obese can make you suffer from multiple health problems like High blood pressure, heart problems, stroke, and mobility issues.
Make up your mind if you want to lose weight naturally, then you have to run a marathon, not a sprint. Slow, repeated steps will yield more stable, solid results for your body. It’s a long journey, so stay motivated. Most people start with high energy but lose motivation as the visible results take a long time to appear. But if you can stay disciplined for a longer period, you can achieve your goal.
Keep it slow and steady.
Instead of putting pressure on yourself by setting a weight loss goal, try to understand the overall physiology and habits behind your eating. For example, write down what you eat for at least one week; this process will help you get an idea of how healthy your diet is.
It will show you whether you are eating to nourish your body with nutrients and minerals, or stuffing it with toxins. You will also get the idea that you are eating because you are hungry, or because you love that food.
Deeply understand your eating habits and schedule. Then adjust it where needed to stay naturally healthy. Make plans you can stick to for a longer time without feeling deprived or stressing your mind. Don’t make plans that you feel harder to follow. Start with small changes first, then keep adding to them.
Foods you should avoid
Refined sugar: Avoid refined sugar as much as you can. In place of sugar, there are natural sources of sweeteners like jaggery, stevia, etc. Also, avoid deep-fried foods and foods that contain too much oil.
Refined carbohydrates: Avoid consuming them in large quantities, but make sure your meals include an adequate amount. As refined carbohydrates provide fibre, they are necessary in adequate amounts.
Beverages: Do not drink carbonated beverages daily; instead, try alternatives like lemon water or fruit juices for energy. Also, avoid packed fruit juice; instead, try drinking fresh fruit juice. Packed fruit juices contain preservatives and artificial sweeteners.
Ultra-processed and packed snacks: Avoid them, as they are nutrient-deficient and high in calories. Do not eat packaged chips on the go because they are high in calories, even in small portions. They do not provide you with anything healthy; they just fulfill your cravings.
Alcohol and drugs: Do not drink alcohol on a regular basis; you can have some occasionally. But the intake of any type of drug should be restricted.
Excercise regularly
Try to stay more active throughout your day. For example, you might start with a 10 to 15-minute morning walk. Next, you can try some weightlifting exercises in the gym. If you do not want to go to the gym, you could opt for push-ups, squats, or stretching at home to stay fit. Ultimately, exercising will also help you to keep your body in shape.
The easiest way is to count steps. Try to walk 10,000 steps daily; it can be easily measured by your smartphone or other fitness wearables. Walking can help you stay active and burn calories. If 10,000 steps is too high, start with 5,000.
Keep your stress level low.
Try to keep your mind relaxed; when you stress, your body releases cortisol, which can lead to fat accumulation. In most people with a high-fat belly, stress is the reason, as cortisol especially tends to accumulate fat around the belly.
Avoid a sedentary lifestyle.
Avoid spending most of the time seated or lying down. Most people do jobs that require sitting for hours; in this case, try to take a break every 60 minutes for 5 to 10 minutes, go to the washroom, or take a short walk.
Do not sit for prolonged hours continuously. Try to take breaks from sitting as frequently as possible. If you are on the phone, try going for a walk while you talk. Take the stairs instead of the elevator, use a bicycle instead of a car, etc.
Prioritize deep sleep
Keep yourself sleeping as a priority, rather than spending late nights on work or watching TV. Deep sleep helps your body to repair itself. The more deep sleep you have in the night, the fresher you wake up in the morning. Make a schedule to have a sleep cycle of 7 to 9 hours daily.
Staying awake for long hours at night may disrupt your biological clock. Fewer hours of sleep or unscheduled sleep can harm your brain and overall body health.
Avoid using the screen too much.
Do not spend your time on the screen watching shows and movies, or scrolling through social media on your mobile phone. Because the more time you spend watching TV and on mobile devices, the more time you spend on the sofa or in bed. Instead, try to play sports games in the time you used to spend on the screen. Specialty: Avoid screen time 1 hour before sleep, as it can disrupt your sleep.
Limit your caffeine intake.
Too much caffeine can slow your digestive system, leading to inflammation in the body. So do not take too much tea or coffee to stay awake or as an energy booster. Instead, try taking a 10- to 15-minute power nap(sleep); it will boost your energy.
Things to include in your diet
Now we come to another part of the answer to the question of how to lose weight naturally: providing information on the foods you should include in your meals. Let’s learn about them also:
Nutrient-rich: Include foods that are rich in vitamins and minerals. include a variety of foods in a single meal rather than the same type of food multiple times.
Rainbow: There are multiple coloured vegetables and fruits in the market. Try to include each of them in your meals in a single day. e.g., tomato is red, spinach is green, eggplant is purple and orange. include 1 thing that may be a fruit or vegetable from each colour family in your diet.
Include macronutrients in adequate amounts: include carbohydrates, lean protein, and fibre in your meals. Because each one of them is essential for our body. Do not plan your diet around a single type of food.
Rule of 30: Researchers have shown that the human body needs 30 different types of fruits and vegetables in a week. So try hard to fulfill that.
Tip: Target for losing weight from 500 gm to 1 kg per week, not more than that. This is an adequate rate of weight loss, which will not harm your body.
Key Takeaways
- To lose weight naturally, first commit to your goal and stay motivated over time.
- Focus on gradual lifestyle changes rather than quick fixes, and track your eating habits to identify improvements.
- Avoid refined sugars, processed foods, and excessive alcohol; instead, prioritize nutrient-rich, colorful foods.
- Incorporate regular exercise into your routine, and aim for at least 10,000 steps a day.
- Ensure you get enough deep sleep, manage stress levels, and limit screen time for better overall health.
Dr. Kunwar Inder Singh, B.A.M.S, is a General Physician from India with a special interest in lifestyle diseases, preventive healthcare, and natural healing. He researches the integrative role of Ayurveda, Allopathy, Homeopathy, and Electrohomeopathy to promote safe, effective, and holistic health solutions. His mission is to help people stay healthy naturally through reliable medical education.
