How to Lose Weight Fast Naturally and Permanently : According to 2014 researchTrusted Sourcemany people will come across news that is false or misleading in terms of weight loss tips.
Exercise regimens that are accompanied by fad diets can sometimes be dangerous since they can prevent people from meeting their nutritional needs.
According to the Centers for Disease Control and PreventionTrusted Sourceweight loss of 1 to 2 pounds is considered safe. Larger weight loss per week or fad diets are more likely to cause weight gain later on.
To help people achieve a healthy weight safely, a variety of research-backed methods are available. These include:
1. Keeping healthful snacks at home and in the office
The tendency for people is to pick foods that are convenient, so it is better to avoid stocked up on snack foods and candy.
One studyTrusted Source people who keep unhealthy food at home have a harder time losing or maintaining weight.
Having healthy snacks on hand can make a person meet their nutritional needs and control their sugar and salt intake. Some examples of healthy snacks include:
- nuts with no added salt or sugar
- prechopped vegetables
- low-fat yogurts
- dried seaweed
2. Cutting out processed foods
The ingredients in processed foods often contain more sodium, fat, calories, and sugar than whole foods, and they tend to be lower in nutrients.
Researchers have found that processed foods are much more likely to result in overeating than other foods in terms of leading to addictive eating behavior.
3. Eating more protein
Weight loss can be helped by consuming protein-rich foods. Here is an overview of current research
Trusted Source researchers concluded that high-protein diets can be used successfully to help prevent or treat obesity.
All data suggests that higher protein diets of 25-30 grams per meal were associated with improvements in appetite control, body weight control, cardiometabolic risk factors, or a combination of these health outcomes.
The foods that are good sources of protein include eggs, chicken, fish, lean meats, and beans. Lean proteins include
- beans, peas, and lentils
- white poultry
- low-fat cottage cheese
4. Quitting added sugar
A negative first step would be to eliminate processed foods, but cutting down on sugar is a positive step to take.
National Cancer Institute data indicates that over 19 teaspoons of sugar are consumed on average by male adults younger than 19 years of age and more than 14 teaspoons by female individuals in the same age group.
Fructose, which many people consume as sugar, is broken down by the liver into fat cells, which are then released into the bloodstream, leading to weight gain.
5. Drinking black coffee
In a review article, the authors propose that people consuming coffee in moderation may experience some health benefits.
Trusted Source Coffee is thought to enhance the body’s ability to breakdown carbohydrates and fats.
A similar study found an association between coffee consumption and reduced risk of diabetes and liver disease.
6. Staying hydrated
There are many health benefits of drinking water each day. It contains no calories and has many advantages.
By drinking water throughout the day, a person can increase their metabolism, helping them eat less. Drinking water before a meal can reduce the amount they eat, too.
Also, if sugary drinks are replaced with water, there is a decrease in overall calorie consumption.
7. Avoiding the calories in beverages
Excess sugar in drinks such as sodas, fruit juices, and energy drinks can lead to weight gain, making it harder for someone to lose weight.
Other high-calorie beverages include alcohol and specialty coffee drinks, such as lattes, which contain milk and sugar.
Drinking water or lemon water with sparkling water or herbal tea at least one a day can help many people replace these drinks.
8. Fasting in cycles
Fasting for short cycles may help a person lose weight. According to a 2015 studyTrusted Source Alternate day fasting or intermittent fasting can help people lose weight and maintain their weight loss.
Fasting does not suit everyone, because fasting can be dangerous for children, teens that are developing, pregnant women, elderly people, and those with underlying health problems.
9. Counting calories and keeping a food journal
Counting calories can be an effective way to avoid overeating. By counting calories one will always know how much they are eating. By being aware of this one can make healthier food choices and cut calories.
In a food journal, a person can think about the foods and quantities they consume every day, ensuring that they are of a diet rich in fruits, vegetables, and protein.
10. Brushing teeth between meals or earlier in the evening
The act of brushing is not just beneficial to dental hygiene, but also reduces the temptation of snacking between meals.
Those who frequently snack at night may feel less tempted to eat unnecessary snacks if they brush their teeth earlier in the evening.
Making permanent lifestyle changes rather than adopting temporary means is the best way to lose weight safely and naturally.
It is crucial for people to make changes they can maintain. Sometimes they may prefer to implement changes gradually or try introducing one change at a time.
People who have difficulty losing weight may benefit from speaking to a doctor or dietitian to find a plan that works best for them.