Weight loss can be challenging for many people. Indeed, there are many fad diets and “magic diet pills” advertised, but at the end of the day what really gets the job done is dedication and hard work. Adopting healthy lifestyle habits is paramount. For example, cutting out fast foods and replacing them with fresh wholefoods like berries, nuts, vegetables, and lean meats. Combine that with daily exercise and cardio and you’ll be well on your way too your ideal body. It’s really that simple! In this article we are going to explore some tips and tricks too help build upon this basic strategy for success.
It is very important to identify the strategies that work and feel good for you. Something like intermittent fasting may be useful for some, for example, but others may feel drained come 12 a.m. without an energy-boosting breakfast. Take a look at the tips below to help you figure out how to lose weight naturally, in a way that is customized to you and your own body. That way, once the pounds start coming off, they can stay off—for the long run.
Many people think that the best weight loss methods begin with a lofty exercise regimen. However, the reality of the situation is that workouts are only one part of the overall strategy too achieve maximum results. The CDC recommends that every adult ideally should get 150 minutes of exercise a week at moderate intensity. Other studies find that there is a direct relationship between regular exercise and heart health(Go figure!). The bottom line is, the more exercise that you get, the healthier that your heart would be.
At the end of the day, everyone is different. That makes it hard too find a guideline that would apply universally too everyone. However, something is better than nothing at all. Everyone can benefit from at least 30 minutes of moderate intensity exercise daily. Finding a workout that you will actually enjoy and look forward too, and not think of it as a chore is paramount for the long term sustainability of your fitness goals. There are many things too choose from. Running, rowing, zumba, yoga, and lifting weights are a few tried and tested methods.
Same as exercise, diets differ for everyone. This is especially true when it comes too losing weight naturally. It’s important too set realistic food goals for yourself. Don’t pay too much mind to fad diets. Whole, fresh foods are best. Replace fast food and processed foods with fresh fruits, vegetables, and lean meats. It’s not a secret that eating vegetables are good for you. The CDC recommends three or more servings a day of fresh vegetables. This won’t only help you achieve your weight loss goals, but eating many multi colored vegetables a day will help prevent against chronic conditions like heart disease, cancer, and the effects of aging.
Another helpful tip would be too try cutting grains out of your diet for a short period of time. Everyone loves carbs. Pasta, bread, rice, ect. However, most grains have a high glycemic index. This means that after one or two hours of eating, your blood sugar surges. This is bad because foods that spike your blood sugar are chemically addictive and create inflammation in your body. This can lead down a rabbit hole of cravings that ultimately mean one thing – weight gain. Try breaking this cycle and experiment with withholding eating any grains for a few weeks at a time, and see how it feels for you.
Everyone has seen them. Either on late night advertisements on TV or online adverts, it’s nearly impossible not too see the various magic weight loss supplement ads. Many of these are plant based, containing bitter orange, raspberry ketones, or green tea extract, which sound appealing, but the question is – are they effective? Many herbal supplements can indeed AID in weight loss, but they only work if used in conjunction with real action. That is, proper eating and exercise. On top of this, many of these supplements can create unwanted side effects, including bloating and gas.
That is not too say that natural herbs cannot help you in your quest for health and weight loss. The truth is, herbs and supplements can be a POWERFUL tool in your health regimen, but it’s best too avoid the polished advertisements for “herbal” weight loss pills, and go straight too the herbs. They can be directly incorporated into your health food meals too super boost them. A few examples of everyday herbs that can really help with weight loss, inflammation, and more are Black Pepper, Cinnamon, Cumin, Ginger, and Turmeric. Perhaps the most effective too boost your metabolism is Cayenne Pepper. This herb has been praised for its weight-loss properties. Just a half a teaspoon taken in the morning with water and lemon juice can increases metabolism. For those who do not regularly eat spicy meals, adding in pepper can burn an average of 60 calories in your next meal.
Generally speaking, you want to get lots of essential vitamins and minerals in your body through a whole foods diet rich in fruits, berries, nuts, vegetables, and healthy lean meats. At the end of the day, however, many people fall short of getting all their daily nutrients. Supplementing your diet everyday can bring about total-body benefits, including better muscle tone, better energy levels, and you guessed it – weight loss!
Vitamin D: Some experts think that sleep disorders are deeply connected too Vitamin D deficiency. That’s not great, since adequate sleep is critical for your metabolism and actually achieving healthy weight loss. Experts say it’s best to aim for between 2,000 and 5,000 IUs of vitamin D each day.
Copper and zinc, together: When your thyroid hormones are too low, your body pumps the brakes on your metabolism. Zinc can help boost your immune system and maintain a healthy thyroid, but adding zinc in your supplement routine can cause a copper deficiency. It’s best too supplement these together, with an optimal ratio of 20mg of zinc to 2mg of copper.
Berberine: With age, blood sugar rises. Berberine is one of the supplements proven to aid in normalizing glucose levels. As well, it works too reduce inflammation in your body, which can help AID in weight loss. As well, Berberine can also curb sugar cravings, especially for those suffering from diabetes and obesity. 300 to 500mg once to three times a day.
Magnesium: Popularly known as the relaxing mineral, magnesium has been found too counter the body’s stress response, help your muscles relax, and may even help you get some better sleep. It’s also needed for hundreds of biochemical reactions in the body, like keeping your heartbeat steady and maintaining normal nerve and muscle functions. Ideally, between 200 and 1000mg taken at night will do wonders.