weight loss naturally

Weight loss naturally

If you want to lose weight and stay slim, you can do it by eating less and exercising more. It's a real combination of diet and exercise, but there are some things that help make all the difference. Here's how to get rid of excess fat and increase your metabolism, so your body burns calories at an even higher rate when you work out.

Eating Less

If you're trying to lose weight, then you need to eat fewer foods than you're used to. While you can't force yourself to eat less food, you can easily eat fewer calories each day. Eat smaller meals in the evening and enjoy one main meal every other day. You're not going to be able to lose as much weight if you keep eating large amounts of high-calorie processed food throughout the week. Take advantage of healthy snacks with healthy ingredients like fruits, nuts, seeds and fish. Eating low-carb or no carb foods throughout the day is important for losing weight because your body must burn stored fat or glycogen (stored carbohydrates) to maintain its metabolic rate. And studies show that people who lost weight by reducing their carbohydrate intake after a 24-hour fast diet lost more weight over a year than those who ate very few carbs. Keep fruit on hand to snack on throughout the day, and a protein snack during workouts.

Exercise plays a huge role in helping to lose weight. A recent study found that just 30 minutes of moderate aerobic activity four days per week could greatly improve your cholesterol profile, triglyceride levels and insulin sensitivity. The amount of exercise does not matter, the only thing that matters is getting your heart pumping and moving your muscles. Studies have shown that most adults should be doing some level of aerobic exercise five days per week. Moderate aerobic exercise is defined as activities that take place between a brisk walk and light jogging or running. Examples include biking, kayaking, swimming, walking, dancing, cycling, gardening and playing tennis. But the best way to exercise regularly is by jogging down the treadmill at maximum speed for about 15 minutes three times a week if you're willing to risk injury. This study was done using 3,521 participants recruited from around the United States, who were overweight or obese. At the end of the study, those participants whose weekly exercise level was higher than recommended had a significantly lower risk of death than those who received less physical activity. Find out which types of exercise work best for you after they tell you what type of exercise is most effective for shedding pounds.

Weight Training and Cardio Exercise are powerful tools for burning off extra fat. In fact, studies show that if you combine a brisk walk or jog with some high intensity interval training (HIIT), you'll see results similar to using only cardio exercise. HIIT involves alternating short bursts of intense aerobic exercise with periods of rest (recovery) in order to raise your heart rate and reduce stress on the digestive system. One study compared two groups of sedentary men. Those group members who did cardio exercise three times weekly had greater reductions of body fat and fat mass compared to those who did nothing. Another study comparing the effects of strength and endurance exercises at different stages of normalization showed that group members who combined strength and cardio exercises with resistance training lost more body fat throughout the course of treatment.

Reduce Stressors

Stress makes many people gain weight because cortisol (a hormone produced by the adrenal glands) raises your hunger hormones and slows your appetite. In addition, stress also increases your blood sugar level which causes you to crave treats and sugary products. To feel good the next morning, you may not think about what's causing you to grow weight but simply look forward to something better tomorrow when you wake up. For example, when we enter into stressful situations, our brains release the 'fight or flight' hormone called adrenaline which helps us fight off our threat. On the flip side, a lack of sleep releases the stress hormone cortisol which has been linked to belly fat. So next time you're feeling stressed or anxious, try this simple technique that could change your outlook on life and your body: First, lie down and close your eyes. Then, take deep and slow breaths. Slowly relax your muscles, allowing your abdomen to soften, your head to fall back a bit and your shoulders to drop. Breathe deep and you will feel relaxed. As a final step, consider turning off the news, putting away your phone, closing your bedroom door and taking a ten-minute break. Just relax your mind and body for a few minutes before beginning another routine or task.