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This article was co-written by Zora Degrandpre, ND. Dr. Degrandpre is a licensed naturopath in Washington. She received her ND degree from the National Medical University in 2007.
There are 18 references cited in this article that you can see at the bottom of the page.
This article has been viewed 6,961 times.
Natural weight loss is a safe and healthy method. In general, you only need to make some small changes to your diet, exercise habits, and lifestyle. Besides, when you make small lifestyle changes (usually to lose weight naturally), it’s easier to maintain these habits in the long run. By combining these factors, you can lose weight naturally in a safe and healthy way. However, talk to your doctor if you want to lose weight or need help.
Steps
Practice healthy eating habits
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Meal plan. When you want to change your diet and want to eat healthier, meal planning helps.
- Make a list of breakfast, lunch, dinner, and snack options for the whole week. Take extra notes if you need to spend a day on meal prep to save time.
- For breakfast, you can eat ½ of a grapefruit with a bowl of oats, or you can prepare scrambled eggs with sautéed vegetables and low-fat cottage cheese.
- For lunch, you can enjoy a large salad with lettuce, spinach, beets, carrots, a handful of walnuts, ½ avocado and beans (black beans or chickpeas). Don’t forget to drizzle some balsamic vinegar over the salad.
- Your dinner will consist of grilled salmon (with some dill and lemon), a serving of brown rice, and grilled zucchini.
- If you need a snack, you should add protein and fruit or vegetables. Try preparing hard-boiled eggs and an apple or Greek yogurt with raspberries and flaxseed meal.
Tip: If you have an eating plan, you will reduce cravings for high-calorie foods or snacks. [1] X Trusted Source Centers for Disease Contrp and Prevention Go to source
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Calculate portion sizes. Counting calories, limiting certain food groups, or cutting out carbs or fats isn’t always a simple, easy-to-apply or natural diet approach. On the contrary, eating normally and calculating portion sizes is a simple and natural way to start losing weight.
- When you calculate and control the portion size, calories will be cut naturally and bring about weight loss.
- Buy food scales, measuring cups or spoons so you can easily control what you eat. You can also check how much food a bowl, cup, or box is available at home.
- If you know how to apply a way to create a feeling of fullness for a long time, measuring portions will not make you feel hungry many times a day.
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Eat a balanced diet. Choosing the right foods will help you lose weight and stay in shape in the long run.
- A well-balanced diet means you’ll get all the nutrients you need to keep your body functioning properly. [2] X Trusted Source National Health Service (UK) Go to Source
- You need to digest the right portions of each food and food group to meet your daily nutritional needs. Portion calculations can help you control this requirement.
- In addition to providing adequate food from each food group, you should choose to include a variety of foods from each group. [3] X Trusted Source National Health Service (UK) Go to source For example, each vegetable has different groups of vitamins, minerals and antioxidants.
- Replace your favorite fast foods, sweets, and carbonated drinks with healthy foods. For example, you can replace candy with fruit and berries, replace carbonated water with fresh fruit juice or tea, replace ice cream with yogurt or cottage cheese, etc.
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Add 10-25g of protein in each meal. [4] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to the Source Protein is a great addition to your diet. Since protein contributes to satiety, it helps with weight loss.
- Each meal with 10-25g of protein will help you control calories.
- You should choose lower-fat meats to aid in the weight loss process. Choose fish, lean beef, poultry, eggs, low-fat dairy products, and a variety of nuts and seeds.
- Providing a serving of protein at each meal and snack will help you meet your daily minimum nutritional requirements. [5] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
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Add at least 5 servings of vegetables and fruits. This food group provides many of the nutrients you need but contains very few calories. [6] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- Although vegetables and fruits are low in calories, portion counting is still important. The serving of fruit you will need will be 1 small piece or ½ cup of chopped fruit; For vegetables, you will need 1 or 2 cups of green salad. [7] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source[8] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- Since you need to provide your body with large amounts of fruits and vegetables every day, adding 1 or 2 servings of these in each meal and snack will help you easily achieve your goal.
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Choose whole grains. The group also has a variety of foods. Choosing 100% whole grains will increase the amount of fiber, protein and other essential nutrients in your diet.
- Whole grains contain the germ, endosperm, and bran. [9] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source Some typical grains include brown rice, whole wheat, millet, quinoa, and wholegrain oats.
- One serving of cereal is equal to 30 grams or ½ cup. Better yet, whole grains should make up half of the total grains you eat. [10] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- Stick to 1-3 servings of whole grains a day [11] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to the source to support weight loss.
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Indulge yourself in moderation. Don’t obsess over counting calories and punish yourself by never eating sweets or greasy foods. Instead, you will reduce the amount of unhealthy foods and not eat as often as you used to.
- Losing weight naturally means you don’t abstain from foods at all or cut them out altogether. You can still pamper yourself by eating your favorite foods in moderation, like once a week or twice a week or just a few times a month.
- If you have enjoyed a meal high in fat or sugar (such as dining out, or eating fast food), choose a low-fat or low-sugar meal for the next few days or work out harder.
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Drink water. You will get many weight loss benefits when you stay hydrated. Besides, drinking enough water also helps to keep the body healthy.
- Drinking 8-13 cups of water a day will aid in weight loss and make you feel more energetic. [12] X Trusted Source Mayo Clinic Go to Source
- Always choose sugar-free, caffeine-free beverages, such as filtered water, naturally flavored water, and decaffeinated tea or coffee.
- Avoid sweetened drinks (such as sodas or sports drinks), caffeinated drinks (such as energy drinks or shots), and canned fruit juices.
Build healthy habits
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Change gradually. Changing everything all at once will overwhelm your body and make it difficult to maintain the changes you set out to do. [13] X Research Sources Losing weight naturally and staying in shape requires a total lifestyle change.
- You should start with small changes, like adding 15 minutes of exercise to your daily schedule or replacing butter with olive oil when preparing food.
- Change your thoughts about food so you can stop eating as a distraction (such as eating when you’re sad, bored or angry, etc.). Think of food as something you put in your stomach to feed your body, so you’ll need the best you can and that means you’ll eat healthier.
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Set realistic goals . Once you’ve decided to lose weight, set some realistic and achievable goals that you can work towards achieving.
- Setting goals will help you take action, and with action, you will begin to see weight loss results.
- Normally, with a natural weight loss plan, you can lose about 0.5-1kg per week.
Tip: Keep track of completed goals so you can see your progress.
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Exercise regularly . Regular exercise habits can support weight loss and improve your health.
- You should do 150 minutes of cardio per week and add 2 days of endurance training. [14] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- Also, increase the level of movement in your daily activities. Even walking to the supermarket, or taking a 15-minute break from work to walk is beneficial for weight loss and your health. [15] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- Exercise contributes to an improved mood because the body produces endorphins that make you feel happier, healthier and more confident about yourself, and helps regulate your eating habits. [16] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- Choose a form of exercise that you like; That way, you’ll be more excited instead of scared. Some forms of exercise include doing yoga, taking a dance class, or going for a run in a green place in the city. Don’t take this as a punishment; Instead, you should think about the benefits to your body and health!
- Find “teammates”. You’ll be happier and easier to keep up with when you have a companion to cheer and talk to.
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Get enough sleep. Lack of sleep affects your mental and physical health, and will make it difficult for you to lose weight and maintain it. [17] X Research Source
- In addition, the body of people with sleep deprivation often produces more ghrelin. This is the hormone that makes you feel hungrier the next day. [18] X Research Sources
- Adults should try to get 8 hours of sleep each night (teens will need more sleep).
- Turn off all electronic devices such as computers, iPods, cell phones, etc. at least 30 minutes before going to bed. The light from these devices can affect your circadian rhythm, slow down your circadian clock, and make it difficult to regulate your sleep habits.
Avoid common weight loss mistakes
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Avoid rapid weight loss. Currently on the market there are thousands of diets and weight loss plans that promise to give you a slim figure in a short time. However, these methods can be unsafe, unhealthy, and difficult to maintain long-term. [19] X Research Source
- Losing weight naturally is better for your health and you will maintain your weight loss results in the long run.
- Remember that there is no magic weight loss regimen that will help you lose weight and keep the same results after you have stopped dieting. A practical, healthy weight loss regimen requires you to change your lifestyle and work harder. [20] X Research Source
- This doesn’t mean you can’t glean something cool from some weight loss program. However, many programs emphasize the importance of a healthy diet and exercise, but do not offer practical and long-term lifestyle changes.
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Limit dietary foods. Studies show that when you have a craving for snacks, eating foods that are fat-free, sugar-free or labeled “diet” can make you eat more. [21] X Research Source
- “Diet” foods are not meant to be low in calories. Furthermore, when foods are defatted or sugared, manufacturers often have to use ingredients that have gone through several stages of processing.
- Just eat regular foods in small portions and don’t forget to control portions. That means instead of eating a fat-free, sugar-free popsicle, you’ll be eating ½ cup of delicious ice cream just right. That way, you will feel more satisfied.
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Pay attention when eating. People who were distracted while eating (such as reading, watching TV, or surfing the web) reported less satisfaction with their meal than those who focused on the food. Paying attention when you eat will help you focus and perhaps eat less. [22] X Research Source
- Remember to chew thoroughly and swallow all food before adding food to your mouth. Eat slowly and leisurely.
- Focus on feeling the food being put in your mouth: What’s the temperature? How is the texture? Is it salty? Is it sweet? Is it spicy?
- When you feel satisfied (still not full), stop eating. Calculating and controlling portion sizes is a useful way to help you know when to stop.
Time to seek medical treatment
Talk to your doctor before starting any new diet or exercise plan. You should not make changes too quickly to avoid harm to your health. This is an extremely important note when training, because pushing yourself to change quickly can cause injury. Your doctor will examine you to make sure you’re ready for weight loss. [23] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- Your doctor can help you lose weight in the healthiest way.
Talk to your doctor if your weight hasn’t dropped after you’ve made the changes. Your doctor can determine the cause of your weight not changing, as well as the appropriate amount of weight you should lose. In addition, your doctor will look for an underlying medical condition that’s keeping you from losing weight, or whether you need other changes. [24] X Research Sources
- In some cases, your doctor will recommend seeing a psychotherapist to figure out why you’re having trouble losing weight.
Ask your doctor if the medication you are taking is causing you to gain weight. Unfortunately, some medications have side effects that lead to weight gain. Your doctor will provide information about the risks and benefits of the medication you are taking. From there, they give you advice to avoid gaining weight while taking the medication. Your doctor may also prescribe another medication to replace your current one. [25] X Research Sources
Warning: Do not arbitrarily stop using the drug without your doctor’s permission.
Work with your doctor to create an appropriate diet and exercise plan. You may have trouble finding the right plan, but there is a doctor to help you out. They can put some plans in place for you and tell you what kind of exercise is safe for you. [26] X Research Source
- Perhaps your doctor wants you to see a dietitian to come up with a suitable eating plan. The dietitian will combine your goals, eating schedule, and favorite foods so you can follow the plan comfortably.
Consider taking a weight loss pill if your doctor prescribes it for you. If your weight is affecting your health, your doctor will recommend medication to control your weight. Likewise, you may have a medical condition that slows weight loss, such as hypothyroidism or polycystic ovary syndrome (PCOS) that needs treatment. Your doctor will help you understand the risks and benefits of the medication you are taking. [27] X Trusted Source Mayo Clinic Go to Source
Advice
- To be successful with a natural weight loss regimen, you need to keep a positive attitude and determination as you are making lifestyle changes to stay in shape for the rest of your life.
- Patience is the key to achieving your weight loss goals.
X
This article was co-written by Zora Degrandpre, ND. Dr. Degrandpre is a licensed naturopath in Washington. She received her ND degree from the National Medical University in 2007.
There are 18 references cited in this article that you can see at the bottom of the page.
This article has been viewed 6,961 times.
Natural weight loss is a safe and healthy method. In general, you only need to make some small changes to your diet, exercise habits, and lifestyle. Besides, when you make small lifestyle changes (usually to lose weight naturally), it’s easier to maintain these habits in the long run. By combining these factors, you can lose weight naturally in a safe and healthy way. However, talk to your doctor if you want to lose weight or need help.
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