In order to lose weight naturally, you would have to know the simple science of energy. To operate your body, it requires some fuel. As soon as you feed it a little less than it requires, it begins to use its fat-stores, which are its store-houses of energy. But the natural weight loss secret is not merely that you eat less, but rather you eat better.

1. The Background: What’s on Your Plate?

Most of the weight loss improvement will occur in the kitchen. It does not require a degree in nutrition to eat well, you simply require the fundamentals of safe dieting.

Prioritize Protein

Protein doesn’t only provide nutrition to your body, it also helps with losing weight. When you feel fuller you don’t have to look for snacks that give extra calories to your body. It increases your weight too.  Research indicates that adding more protein to your diet may actually increase the calories you burn by 80-100 kcal/day.

Load Up on Fiber

Vegetables are the “secret weapon” for weight loss. Foods high in fiber are not rich in calories but are very high in volume. The good thing is, you are consuming a big serving of food that is actually low in calories. Make an effort to fill half of your plate with greens including spinach, broccoli or cucumbers.

Watch the Liquid Calories

Stopping your calories is one of the most convenient methods of quick fat loss. Soda, sweetened coffee beverages, even so-called healthy fruit juices contain hidden sugars that raise your insulin levels and prevent burning of fats. Replace them with plain water, herbal teas or black coffee.

2. Smart Movement: You Don’t Need a Marathon

Exercise, though not the primary cause, is the accelerator to diet. You can start exercising a little and don’t have to spend 4 hours in the gym every day to get results.

NEAT (Non-Exercise Activity Thermogenesis)

This is technical, but it is the energy that you consume on doing regular activities. Don’t work hard too much, even walking down to the stores or walking to the store can help you lose weight. Did you know walking 30 minutes every day can lead to 5 kg weight loss? That’s about 10,000 walking steps which is a good way to lose weight naturally.

Strength Training

Strength training is an excellent and proven way to lose weight. You can try out body exercises like pushups and squats. Lifting weights will improve your body posture. It will help burn more calories and fats, due to the muscles becoming strong. With strength training you are transforming your body into a fat burning mode and developing muscle.

3. Mindful Eating

Most of us are watching TV or scrolling our phones, as we eat. Our mind fails to notice that we are full till we have overeating when we are distracted. Sit down for every meal without a screen. Eat bit by bit and savor the tastes. This is a mere habit that can help you cut down by 10-20 percent of the food you consume without even having to feel like you are on a diet.

4. The Role of Sleep and Stress

This is the part that most people disregard yet equally as important as what you eat. Lack of sleep causes your body to secrete more of a hormone known as ghrelin that leaves you hungry. At the same time, your “fullness” hormone, leptin, goes down.

Studies have also revealed that individuals that manage to sleep over 7 hours each night have 33% higher chances of success in their weight loss process than those who sleep less. Massive contribution is also made by high stress.

When you experience a lot of stress, your level of cortisol increases and it specifically instructs your body to accumulate fats around your midsection. Even just by spending 5 minutes a day taking deep breaths or taking a leisurely walk you will actually lose weight much faster than you would spending another hour in the gym.

5. Cut Down on Processed Foods

Packaged foods such as chips, white bread, and prepared foods are meant to get you addicted to more of them. They are also usually rich in salt and sugar and that is why your body retains some weight in the form of water. Get rid of processed foods and include raw foods in your diet that come out straight from the soil.

6. Staying Hydrated

Water is required in all of your chemical reactions in the body, even fat burning. Sometimes our mind will confuse us and hunger will feel like we are thirsty. Next time you eat chocolate or any snack, drink a glass of water with it and your hunger will vanish.

7. Consistency Over Perfection

The most common factor that causes people to fail is not the lack of knowledge on what to do but rather giving up after a single bad day. When you have a slice of cake at a birthday party, do not dispose of the entire month.

8. Monitor Your Progress

The scale is a cheater at times. When you work out, your body gains muscle and loses fat. However, it doesn’t show early on your scale, even when you are losing inches from your waist. Keep before and after pictures and use a measuring tape to monitor your progress. Moreover, when you notice the positive changes, even little, it will motivate you to continue with the diet.

7-Day Diet Plan for Losing Weight

Losing weight can seem difficult, but if you work hard it is an achievable goal. You can start with our 7-day diet plan. It is rich in fiber and high in protein. Your body will be getting nutrients but at the same time fat burning capacity will increase.

Breakfast

Your diet begins from breakfast itself. If you don’t eat breakfast, it will be hard to keep your sugar stable. Here are some options you can choose from

• Plan 1

Take two scrambled eggs in the morning. Add onions, fresh spinach and use avocado to cook it. This is not only delicious but a very good weight loss plan.

• Plan 2

You can either take a cereal or a bowl of oats and chia seeds. Some blueberries on the top will enhance the taste even more.

• Plan 3

Many people think eating yogurt will make them gain weight. You can always use a low sugar yogurt in your breakfast. Add a bit of walnuts or sprinkle some cinnamon on the top.

Lunch

Lunch must have some high quality vegetables in it. Here are some options you can try.

• Plan 1

A grilled chicken breast can be delicious. If you like it spicy add some of them. If you don’t like it spicy, skip the spices. Combine your grilled chicken with lettuce, cucumber, tomatoes and lemon juice.

• Plan 2

Soups can be great appetizers and are quite healthy. Take one bowl and add hot lentil or chickpea soup in it. A good side dish can be a steamed broccoli or cauliflower

• Plan 3

Your lunch doesn’t have to be boring just because you are dieting. Take tuna salad with a big lettuce, add mayo or olive oil that suits your taste buds.  

Afternoon

Afternoons are meant to be for snacking. Here are some good options.

• An apple or pear
• Few almonds or cashews
• Sliced bell pepper or hummus

Dinner

Eating light dinner will help with quick digestion and you can sleep more peacefully.

• Plan 1

Fish like salmon are low in calories. Take a huge serving of carrots to enhance the taste.

• Plan 2

A small bowl of brown rice with lentils

• Plan 3

You can have one roti, vegetable sabzi and some fresh salad