When it comes to weight loss formation, there is plenty of misinformation shared on the internet. so how do you get to know which methods are best suitable for me to lose naturally?
keto diets, plateau diet, reverse dieting, supplements, probiotics lots of things are available in the market, and that’s are really confusing right, people don’t know what to follow or what not to follow.
But today I am not going to discuss the supplements and probiotics.
I am going to discuss how to lose weight fast naturally? how to lose weight easily? how to lose weight fast naturally and permanently?
But before that, you should know why to lose weight?
so by losing weight you can reduce certain risks like heart disease, diabetes, cholesterol problem, blood pressure, and breathing problem.
other than this you become active mentally and physically. well, there are lots of factors depends on which affect your weight loss.
according to the NCBI survey report 2017 on weight loss, over 60 to 70% of adults think that it’s difficult to achieve weight loss goals. they have a lack of confidence to achieve it.
The 3 basic factors before losing your weight
- Your weight, before choosing your plan, you should consult your doctor first. Share the goal, plans with the doctor, this will help a lot in choosing the right strategy.
- The BMI calculator (combination of weight and height ratio), BMI is categorized in 4 categories.
- Underweight = <18.5
- Normal weight = 18.5-24.9
- Overweight = 25-29.9
- obesity = greater than 30 termed as obesity.
The index value of the BMI calculator more than 30, indicates a serious problem regarding weight loss if you find a value over 25 I suggest you consult with doctors immediately.
3. The third factor is your waist circumference, the overall things stored in your stomach, and the health risk is when your waist is over-shaped or tight. make sure it should be flat, this is a good sign of well waist circumference.
I hope you understand the value of losing weight and got an idea of why should you lose weight. right, now it’s time to think a little deeper about the concept of how to lose weight fast and natural way?
I am here to help you right, say yes if you feel that. so now own words I am going to share 7 easy ways to lose fast and naturally.
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7 easy ways how to lose weight fast naturally
Lots of people want quick results in their life whatever they do it. but when it comes to weight loss, there is nothing like faster if you are talking to lose naturally. although you can say it’s a gradual process of losing weight fast naturally.
if you work step by step gradually you will see the efficient result in some days, for that you have to keep patience. so what are these steps and ways? on which you need to work. let’s talk about that.
1. Burn Calories With Resistance Exercises/Get Enough Sleep
when you get early in the morning, motivate yourself to do exercises each day. do not skip exercises, starting a day with exercises leads to a healthy lifestyle. in the exercises, you can do a couple of things.
start with cardio – you can do anything like jogging, cycling, running, skipping all these are warm-up exercises. this tends to warm up and strengthen your body.
cardio exercises are a significant way to strengthen and helps to improve the immune system, results reducing the risk factors of heart diseases.
talking more about cardio benefits that increase resting blood pressure and heart rate. Dr. Van Iterson says try 30 min of cardio workout five to six days a week tends to increase heart rate during activities.
Benefits of cardio
- increase blood flow circulation.
- increase memory power.
- protects from dangerous diseases like Alzheimer’s
- enhances your mood.
- endorse your energy and long-lasting sleep.
Resistance Exercises
Resistance Exercises are also known as strength or weight training, helps in muscular contraction to build strengthen the body and resize the skeletal muscles.
resistance exercises lead to muscle resistance, your body works to overcome resistance when it needs to do. when you do regular exercises your muscles become broader and stronger.
Take enough sleep
according to one journal report, 7-8 hours per night is good sleeping for humans. less than that 5-6 hours sleep per night leads to an increased incidence of obesity. which may cause health issues.
One research on Implications of Sleep shows that insufficient or poor quality of sleep slows down your metabolism(the body converts calories into energy). and slow metabolism leads to the store of unusual energy or fat.
Sleeping imbalance can also increase the production rate of insulin and cortisol. which may store unusual fat in the body.
2. Protein diet plan
when you are in a weight loss state at that time you consider yourself to not eat much food. so that’s the reason your diet didn’t receive a sufficient amount of protein. which slow down metabolism.
A high protein diet is very important according to a study high protein boosts your metabolism by up to 80 calories per day.
Rich protein diets can reduce your appetite and feels full of energy. increasing in protein diet from 15-30% calories intake at a constant carbohydrate increase the central nervous system leptin sensitivity result in significant weight loss
if you want to add protein to the diet here I recommend the best protein source for you.
3. Avoid a lot of sugar intakes
Too much sugar added to food can be dangerous for your health. you know very well eating too much sugar can leads to dangerous diseases like diabetes, heart problems, and cancer too.
The survey report says an average American adult intakes 77 grams of sugar directly or in the form of processed food, which is 3 times per day.
American heart association has recommended sugar consumption per day
- men – men should not consume more than 9 teaspoons( 36 to 150 calories) per day.
- women – women should not consume more than 6 teaspoons(25 to 100 calories) per day.
As you know it’s difficult to find out high sugar added processed food here is the list of sugar added food. from which you have to stay away.
4. Supplement With Okinawa belly Tonic
Supplements like Okinawa Belly Tonic is Japanese natural ingredients-based tonic. it contains natural herbs, vegetables, antioxidants, Blends, berry, and other natural ingredients that help to energize your body and are effective in weight loss too.
Okinawa Belly tonic targets the gut microbiome which is responsible to reduce obesity and unusual fat from the body.
It has powerful blends like Polyphenol blend, Metabolic Blend, Digestive blend that defends your gut and removes toxic bacteria from Gut.
it has unique mixtures of natural ingredients that really help in weight loss, you can check the full guide on Okinawa tonic.
5. Eat more healthy vegetables and fruits
As you have heard before an apple a day keeps the doctor away, this is really true thing fruits and vegetables are a great source of rich vitamins, calories, fibers.
The purpose of vegetables and fruits is to protect from obesity. these things are rich in fiber, nutrition and contain a lot of water, and are low in energy density.
so people can eat fruits and vegetables in large amounts without consuming too many calories. and it has been found in research that those people who eat more vegetables are fit and healthy and never face problems of weight loss.
6. Add Probiotics to your diet
Probiotics are the live form of bacteria that directly helps our digestive and health system to regulate and supports the intestine quickly.
probiotics play a vital role in our gut system, it damages the toxic tissue and tries to improve the immune system. it contains a high amount of CFU which helps to restore damaged tissue in the gut microbiome.
I have one recommendation for you to go with Biofit probiotic, it has tremendous results and is made of natural ingredients. you will get good results by using it.
7. Try Fast Intermittently
Fast Intermittent is a kind of eating pattern that involves cyclic regulation of short-term eating during a whole day.
In this process of fast intermittent, you consume fewer calories without restricting the calories intake. eating for a short duration of time without consuming many calories is good for weight loss and has several other benefits.
well, there are a few different processes like the 5:2 diet, and 16:8 methods, alternate eat method.
- The 5:2 diet- In this method eat 2 days fast(consume500-700 calories) and rest 5 days slowly.
- The 16:8 diet- Eat for 8 hours and rest of 16 hours keep fast. this method helps you to consume fewer calories.
fast intermittent is a trendy method of losing weight, and this helps a lot to lose weight.