Can’t walk up the stairs anymore? Don’t want to get medical conditions? Want to look great at your reunion? Clothes don’t fit you anymore? Do any of these reasons sound familiar to you? If the answer is YES, you are not alone. People want to lose weight for different reasons.

This article by Nutritionist Mrs. Manisha Arora, head at TAF Wellness Centre lists down a few natural ways to lose weight. She dives deeper into what are the various ways to lose those extra pockets of fat naturally and safely. Have a look!

Practice mindful eating:

The most common tip by weight loss experts is to eat to satisfy hunger, no appetite. To understand this, you need to clearly understand the difference between hunger and appetite. Hunger is a physiologic desire for food that reflects your body’s true needs whereas appetite is a mental desire for food that may or may not be in harmony with true physiologic needs.

In order to practice mindful eating, here are a few tips:

  • Eat slowly – this gives time for your brain to tell you when you’ve had enough.
  • You can use various techniques to slow you are eating such as chewing thoroughly (the more you chew your food, the more satisfaction you tend to receive) and not drinking with meals (common mistake: using beverages to help “wash down your food” ). The more liquid there is taken with the meals, the more difficult it is for the food to digest.
  • You must also take small servings—and don’t put serving dishes on the table. Getting up for seconds can slow your speed offering more time for your brain to register satisfaction.
  • Drink plenty of water between meals. Thirst is often misperceived as hunger.

Indulge in physical activity:

Weight loss experts say that a combination of healthy eating habits and physical activity is successfully in natural fat burning. Physical activity can raise metabolism and helps with body fat loss. Furthermore, it promotes a sense of well-being, reduces stress, and has beneficial effects on cholesterol. The best way to enjoy and stay physically active is to start an activity you love.

But, if you have additional health issues, it is recommended to consult a medical expert for an exercise routine. You can however, start slowly, and then work up to at least three to five 30 minute sessions of moderate exercise per week. It is important to add strengthening exercises at least two days per week.

Keep a check on your stress levels:

Reducing stress can help you with losing weight naturally. When people are under stress, hormones like cortisol can remain in the blood for long which increases the appetite and leads to eating more. Leading wellness and weight loss centers have found that implementing a stress management program has led to a significant reduction in the BMI of overweight and obese children and adolescents.

You can also practice yoga, meditation, breathing, and relaxation techniques, and spend time outdoors like walking or gardening to reduce stress. Anything that improves your happiness can help you lose weight by reducing stress.

Sleep:

Getting enough sleep is important both for weight loss and future weight gain. When we do not get enough sleep, our bodies try to compensate by craving junk and sugar to get the energy to keep it going. Eating healthy and exercising is harder when you haven’t completely rested.

In addition to this, the moods are affected, productivity is lowered, and workout suffers. So, if you are working to lose weight fast naturally, you need to rest properly to be able to do it again.

Avoid sweetened beverages:

Beverages are linked with low satisfaction. A better alternative is to choose water. It is better to drink water between meals, choose whole fruits rather than fruit juice, and quit alcohol. Alcohol is known as a vitamin and mineral deficient, high caloric beverage.

It is known to have twice the number of calories present in pure sugar. In addition to this, further research has indicated that if you are keeping control of your food consumption, alcohol causes you to become more complacent and thus more likely to overeat.

Use natural herbs for weight loss:

Though there are various weight-loss supplements, one thing we miss out on is natural herbs for weight loss. Leading nutritionists say that there are 12 herbs and spices that have potentially significant health benefits, including black pepper, cinnamon, cumin, ginger, and turmeric.

But amongst all of these, cayenne pepper has been most praised for its weight-loss properties. Researchers found that just half a teaspoon increases metabolism and burns an extra 10 calories when it was added to their meal. It’s even better for people who didn’t regularly eat spicy meals, adding in pepper cut an average of 60 calories at their next meal.

Consume more plant-derived foods:

Eat lots of fruits, whole grains, and vegetables. Consuming a diet of only nutrition from plant sources has multiple benefits. You also don’t have to be a complete vegetarian to benefit. A plant-based diet is a great weight loss diet and can help in:

Decreasing the caloric density:

Animal products such as milk, meat, eggs, etc have more calories than sources of nutrition from plants. So, if you eat the same amount of plant-based food or animal product-based foods, the latter will give you more calories.

Lower the fat consumption:

Plant-based diet is low in fat and this can help in natural weight loss. The fat from foods is easily stored in our bodies. Compared to dietary fat, it takes more energy—and calories—for your body to make fat from protein or carbohydrate.

Avoid snacking:

Health experts suggest that the more often an average person eats, the more he or she will tend to gain weight. Some people lose weight by eating six or seven meals per day while others gain weight. In addition to this, avoiding frequent food consumption is linked with:

  • Better physical endurance: The glycogen stores are better refilled with two meals per than six or seven.
  • Frequent snacking and food consumption are associated with increased colon cancer risk.
  • Eating the same number of calories per day and eating those in fewer meals increases the “thermic effect of food,” resulting in natural fat burning.

Don’t be discouraged by failures in the past:

It is common to lose motivation when we fail in the past. But remember, failures can be stepping stones to success. Every time you fail, ask yourself what you did wrong. Once you know where the problems are on the road, you can drive around next time!

TAF Chef:

Most of us think that healthy food can be boring and tasteless. But TAF CHEF at TAF Wellness Centre can provide you customized, ready to eat tasty meals with ideal calories and nutrition. We know that for successful weight loss, it is important to keep a check on calories and portions. TAF CHEF meals are calorie and portion-controlled taking away the pain of counting calories for you.

We, at TAF Wellness, a leading weight loss clinic in Delhi offer all types of pf meals starting from vegetarian, non-vegetarian, gluten-free, dairy-free, vegan to high protein options in the everyday menu and customize your meals according to your tastes.

Fire Tips to Weight Loss

  • Drink one glass of water before every meal
  • Eat hot and hearty soups
  • Drink black coffee in moderation
  • Drink green tea
  • Chew your food more times than you usually do
  • When at work, don’t eat at your desk. Eat every 4 hours and avoid skipping meals.
  • Perform heavy and functional exercises
  • Take sufficient sleep
  • Set realistic goals and focus on changing your lifestyle
  • Focus on habits, not diets
  • Stay patient and persistent while tracking your progress
  • Keep tempting snacks out of the house and have healthy snacks visible and ready to eat
  • When you are the table, use smaller plates and bowls. If you want a refill, wait 20 minutes until going back for seconds

So, if you are looking for diet plans, freshly cooked healthy meals, or body contouring treatments, get in touch with us. Our sustainable weight loss plan can help you drive closer to your weight loss goal. We believe in holistic transformation by making you eat to become a healthier, happier, fitter person — not just to lose weight.

Have more questions? Call us on +91 – 9821785982 for further queries.