Natural ways to reduce weight | Home remedies to reduce weight | Natural weight loss tips | Home remedies to reduce weight in 7 days | Home remedies for weight loss

 

how to lose weight naturally

Losing weight naturally is a healthy and safe way. It usually involves making small changes to your diet, exercise, and lifestyle. In addition, after reviewing lifestyle habits, which are also a feature of this weight loss, you will be able to continue new habits for a long time. By improving your diet, exercise, and lifestyle habits, you can safely lose weight without straining your body.

( 1 ) Create a meal plan Create a meal plan to review your eating habits and eat healthily.

• With a meal plan, you're less likely to grab a bite at a fast food restaurant or go to places that get in the way of a healthy diet.^[1]
• When you plan your meals, write down your breakfast, lunch, and dinner for the week at a time. If necessary, set days to cook meals in batches to shorten daily meal prep.
• Example breakfast: Half a grapefruit and a bowl of oatmeal, or scrambled eggs, sautéed vegetables, and low-fat cheese
• Lunch Example: Salad (lettuce, spinach, beets, carrots, a handful of walnuts, half an avocado, black beans, or chickpeas) with a dash of balsamic vinegar for dressing.
• Dinner example: grilled salmon (dill and lemon flavored), brown rice, grilled zucchini
• If you really need to snack between meals, stick to protein-rich foods or vegetables and fruits. Greek yogurt with hard-boiled eggs, apples, blueberries, and flaxseed powder is good.

( 2 )

Dieting,　 such as counting calories and avoiding certain foods such as carbohydrates and fats, is not an easy or natural way to lose weight. A diet that doesn't limit food and pays attention to the amount of food you eat is a much easier and more natural way to lose weight.

• If you pay attention to the amount of food you eat, it will naturally lead to a calorie deficit, making it easier to lose weight.
• Don't forget to buy cooking scales, measuring cups, and measuring spoons to keep track of how much you're eating. It is also useful to measure the capacity of the bowls, cups, and containers that you use on a daily basis.

( 3 )  Eating the right foods for a balanced diet can go a long way in helping you lose weight and maintain it.

• A balanced diet is one that provides all the nutrients your body needs.^[2]
• To get the nutrients you need each day, you need to follow the recommended intake of each food and each food group. You can manage this by weighing your meals.
• Instead of eating just one food from each food group, it is preferable to include multiple foods from each food group with a wide variety.^[3]All vegetables provide a wide range of healthy vitamins, minerals, and antioxidants.

( 4 )  Eat 80-100g of protein per meal Protein is an essential nutrient in your diet. Protein also helps you lose weight because it keeps you feeling fuller for longer.

• Limiting your protein intake to 80-100g per meal will help reduce excessive calorie intake.
• Choose lean meats to help you lose weight. These include fish, lean beef, poultry, eggs, low-fat dairy products, nuts, and seeds.
• Supplement your recommended daily intake of protein with meals and snacks.

( 5 )   Aim for 5 servings of vegetables and fruits a day, which will give you the nutrients your body needs while keeping the calories low.

• Although fruits and vegetables are low in calories, it is important to eat them in moderation. Aim for 1 small fruit, or 1/2 cup if cut. Aim for 1-2 cups of leafy greens.
• Vegetables and fruits have a relatively high recommended daily intake, so 1-2 servings at each meal and snack will meet the recommended amount.

( 6 )    The group of grains that opt ​​for whole grains includes a wide variety of grains. 100% whole grains provide fiber, protein, and other essential nutrients.

• Whole grains contain germ, endosperm, and bran. Whole grains include brown rice, whole wheat, millet, quinoa, and whole oats.
• One serving of grain is about 30g or 1/2 cup. It is recommended that half of your daily grain intake be unrefined.
• Limit your grain intake to 1-3 servings per day.

( 7 )    You don't have to go to the extreme of counting calories and cutting out sweets and fatty foods completely. Avoid eating foods that are not very good for your health, or limit the frequency of eating them.

• Losing weight naturally doesn't mean avoiding certain foods or cutting them out completely. What you like should be kept in moderation. For example, decide to only eat your favorite foods once or twice a week, or only a few times a month.
• If you go out to eat out or eat at a fast food restaurant and eat a high-fat or sugary meal, try eating low-fat, low-sugar meals for the next few meals, or go to the gym and work out harder than usual.

( 8 )  Drinking water for hydration has many benefits for weight loss. Staying hydrated also helps keep your body healthy.

• Consuming 8-13 glasses of water per day can aid weight loss and improve energy.
• Drink as much water as possible with sugar-free and caffeine-free beverages. Examples: drinking water, flavored water, decaffeinated coffee, decaffeinated tea　
• Avoid sugary drinks (carbonated drinks, sports drinks, etc.), caffeine-rich drinks (energy drinks, etc.), and fruit juices.