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31 Tips for weight loss naturally

Natural weight loss

A few years ago, one of my friends at Men’s Health stepped on the scale and was horrified by the result. He’d somehow managed to pack 20 pounds of flab onto his previously skinny frame. When he looked into the mirror, he saw a fat guy staring back. He decided to make a change, quick (natural weight loss)

That day, he gave up his beloved soda. He was only drinking two or three bottles a day, but over the course of six months, he dropped those 20 pounds.

It was a small change to his lifestyle—no big deal, really. And yet, it had a massive impact on his health and his body.

My point: Making small decisions each day can result in big-time fat natural weight loss.

natural weight loss below are dozens of simple ways to lose weight. Start with one—today!—and watch the weight begin to melt away. Trust me, this is going to be easier than you think.

Tips for natural weight loss

1. Have a clear goal:- It should be one that anyone in the world can measure and understand.

2. Drink tea:- Research suggests that those who drink tea—black, green, or white, as long as it’s from real tea versus herbal tea—have lower BMIs and less body fat than those who don’t consume tea.

3. Eat cayenne pepper:- A study published in the British Journal of Nutrition showed that when compared to placebo, capsaicin—the active ingredient in cayenne—increased fat burning.

4. Decrease/eliminate processed carbs:- They do nothing for you outside of creating a favorable environment for gaining fat.

5. Eat more veggies:- They fill you up, without providing many calories. Just avoid the high-calorie dressings.

6. Eat more fruit:- No one ever gained weight from eating more fruit. And that includes the so-called “high sugar” fruits like bananas and melons.

7. Lift weights:- Heavy weights. Build more muscle, burn more calories.

8. Cut down rest time between sets. This will keep your heart rate elevated, causing an increase in calories burned. For a great 30-minute, at-home workout that uses this technique, try THE 21-DAY METASHRED from Men’s Health.

9. Do intervals:- Study after study after study continues to show intervals are more effective and time efficient than longer activity performed at a lower intensity.

10. Eat more protein:- Replacing refined carbohydrates with lean protein will not only help satiate you, but will also increase your metabolism—through something called the thermic effect of food.

11. Eat protein more frequently:- It’s important to also time your intake so you’re eating protein regularly throughout the day—not just in one lump sum, like most do at dinner. Every meal and snack should include some protein.

12. Supplement with fish oil:- A study published in Lipids fed mice diets enhanced EPA and DHA – a.k.a. fish oil. The researchers learned that the mice fed diets higher in omega-3 fats had significantly less accumulation of body fat. Other studies have shown similar results.

13. Do full body exercises:- Think: squats, deadlifts, chin-ups, and pushups. You’ll get more bang for your buck out of each workout.

14. Cycle your carb intake based on your activity level:- Sure, carbs are important. But on the days you don’t work out, you simply don’t need as many compared to the days you exercise hard. Rule of thumb: The more active you are, the more carbs you can eat, and vice versa.

15. Start your meals with a salad:- Salad will provide some bulk to help fill you up – so that you eat less calories overall.

16. Don’t forget the fiber:- Think of fiber like a sponge; it absorbs water and makes you feel full.

17. Drink water. Professor Dr. Brenda Davy and her Team from Virginia Tech University found that giving people 2 cups of water before each meal resulted in greater weight loss after 12 weeks. The reason? It helps fill you up.

18. Add beans to your salads. It’s a nice way to add some additional fiber, protein, and healthy carbs.

19. Replace one meal a day with a large salad and lean protein:-This is a simple way to instantly improve your diet.

20. Keep a food journal:- There’s no better way to track what you’re putting in your mouth.

21. Watch your portions. Avoid the buffet line and never supersize. Instead make sure you’re following what the nutrition label recommends for a serving.

22. Switch to calorie-free drinks:- All calories count, whether they’re liquid or solid. So unless it’s low-fat milk, opt for tea or water. Or something I was introduced to in the Netherlands—large bunches of mint, lemon and hot water.

23. Weigh yourself:- Studies show daily weigh-ins help enhance weight loss efforts. Don’t live and die by the number. And of course a scale doesn’t decipher between fat and lean body mass, but it can still be of benefit to keep things “in check.”

24. Eat whole eggs:- Daily. A study published a couple years ago showed that those who ate whole eggs versus a bagel for breakfast ate less at the next meal. A similar study showed eating whole eggs increases HDL (good) cholesterol.

25. Eat breakfast:- A review published in the American Journal of Clinical Nutrition showed that those who eat breakfast are more successful with long-term weight maintenance. Other research has shown the same for weight loss. Grab hardboiled eggs, scrambled eggs, Greek yogurt, a piece of fruit and handful of nuts, or make a smoothie. It doesn’t have to be fancy.

26. Eat the bulk of your meals in the A.M:- Then eat progressively less throughout the day. A study published in the Journal of Nutritionshowed that eating most of your calories earlier in the day positively influences weight changes.

27. To burn more calories, stay upright:- This means not sitting in front of a computer, TV, phone, etc all day. Stand and you’ll burn more and be more productive.

28. Use the stairs:- That’s right: Skip the escalator and elevator. This won’t make or break success, but every little bit helps.

29. Eat low-energy, dense foods:- These are foods that are high in water and lower in calories, such as fruit, veggies, soups, and salads. Studies at Penn State University have showed that the inclusion of these foods helps individuals eat less total calories overall.

30. Don’t grocery shop hungry:- If you do, you’ll buy everything in the aisle – instead of sticking to your list. And most of the time, the foods you buy when hungry will the kinds that sabotage your weight loss efforts.

31. Wake up early to exercise:- You’re more likely to get it done if you don’t wait until after work.

32. Skip dessert.

Small changes can lead to really great results natural weight loss


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