After years of yo-yo dieting, the obesity epidemic has finally made its way to the forefront. According to the Centers for Disease Control and Prevention, more than one-third of American adults are classified as obese. In general, obesity increases the risk of type 2 diabetes, heart disease, and some forms of cancer.
While it’s important to remain vigilant against these risks, it’s also important to find a way to lose weight naturally. After all, nobody wants to lose weight only to gain it right back because of bad nutrition habits.
Luckily, there are several ways to shed those extra pounds without having to adopt extreme measures. Simply put, with a little bit of planning and sticking to a few simple tricks, you will be on your way to a healthier and happier you in no time at all. Here are eight simple tricks to help you lose weight.
Eat More Fiber
One of the simplest ways to lose weight is by consuming more fiber. The general rule of thumb is to have at least 25 grams of fiber per day (about the same amount as the fiber in one cup of uncooked oatmeal). This might sound like a whole lot, but if you’re eating the right food, you won’t need that much. The important thing is to eat plenty of it and to spread it throughout the day. You should strive for at least 30 grams of fiber per day (to maximize the advantages and minimize the disadvantages).
Reduce Your Stress Levels
Reducing your stress levels will help you lose weight. Much of the weight we lose as we get older is due to a decrease in the amount of stress we are under. When we are under a lot of stress, our bodies produce more of the hormone cortisol. Cortisol is responsible for making us hungry and increasing the breakdown of muscle tissue. If you are frequently overwhelmed by your responsibilities and never get a break, this weight gain will undoubtedly be harmful to your health.
The solution is quite simple. Reduce the amount of stress in your life and you will automatically reduce the amount of weight you put on. Do this by taking breaks whenever you need them and establishing healthy habits that will allow you to cope better with your responsibilities. You can also join a support group, which will undoubtedly be a source of inspiration and useful tips.
Consume More Water
Fluids are important for our bodies. Not just fluids, but water in particular. The human body is about 60% water. When we are well hydrated, we are better able to perform all basic functions. This includes losing weight. You may be familiar with the expression “drying out.” This happens when your body does not have enough fluids. You will experience uncomfortable thirst and frequent urination. In order to avoid this, it is important that you drink sufficient amounts of water throughout the day. The best time for you to drink is before, during, and after your workout. This will help you stay hydrated and allow your body to function at its best. If you are not sure how much water you need, drink a glass of cold or room temperature water and see how that feels. You will soon learn how much water your body needs and how much you are consuming at any given time. If you find that you are occasionally drinking more than you need, try drinking less during the day or switching to diet soda. The latter contains no calories but, rather, provides your body with a quick source of hydration.
Walk More
Walking is one of the simplest ways to lose weight. Even if you do not currently walk enough, there are several things you can do to change this. When you walk, your body is automatically burning calories and the energy you expend will help you shed those extra pounds. If you want to lose weight, just start walking and you will eventually find that you are burned calories at an even greater rate than you knew possible. Once you start moving around more, the pounds will start coming off easily.
Eat More Vegetables
When we think about losing weight, many of us immediately think about dieting. After all, vegetables do not typically grow in abundance in the summertime, so there is no chance of overindulging in this area. However, vegetables do have an important place in our weight loss journey. This is because they are high in fiber and low in calories. When we eat them, we are filling up our stomachs with nutrients, which results in a healthy appetite reduction. Additionally, vegetables contain several different compounds that act as mild appetite suppressants.
Reduce the Amount of Sugar You Eat
Reducing the amount of sugar you eat will also help you lose weight. Too much sugar, especially in the form of refined sugar, will quickly increase your waistline. Instead of giving you quick energy, sugar gives you quick bursts of energy followed by crashes and nagging cravings that end up making you eat more. Naturally occurring sugar, such as that found in fruit, will not cause as much damage and will in fact help your body function at its best. So, instead of having a sweet tooth attack you every time you eat lunch, try eating smaller portions or avoiding sweets entirely.
Consume More Milk
Did you know that milk has several advantages when it comes to weight loss? The first and most important is that it provides us with essential nutrients that our bodies need to function properly. Unfortunately, most of us are not getting the nutrients we need in sufficient amounts. The best way to fight this is with food. By eating more milk products, such as cheese, yogurt, and creamy desserts, you are sure to receive all the nutrients your body needs.
Eat More Beans
Did you know that legumes, such as beans, are a great source of fiber and nutrients? Popular beans such as navy and black beans are high in fiber and contain several different compounds beneficial to our health. They also provide a quick source of energy, so if you want to shed those extra pounds, simply add more beans to your diet.
Consume More Olive Oil
Did you know that olive oil is extremely beneficial for our bodies? The benefits of olive oil range from slimming to cancer prevention. One of the primary reasons why olive oil is so effective in reducing weight is because it contains the compound called hydroxytyrosol, which is highly beneficial for digestion. Many people argue that olive oil is an essential part of a healthy diet and can help in preventing certain types of cancer. If you are not sure how much olive oil you need in your diet, start small and work your way up. Simply add a couple of teaspoons to your food each day and you will be on your way to a healthier and happier you in no time at all!
These are just some of the simple tricks to lose weight. Remember, though, that not all calories are created equal, and you must watch the types of food you consume and how much you eat. If you want to lose weight and are not sure where to start, consult with a nutritionist to find out how much you should be eating and which dietary changes you should make. At the end of the day, healthy nutrition and regular exercise are what’s gonna make all the difference.