How to lose weight naturally
Introduction: How to lose weight naturally
This post “how to lose weight naturally” is an extract from my previous post What No One Tells You About Obesity and Weight Loss, where, I received many emails appreciating the content with simple and plain explanations. Most people wanted to elaborate the topic WEIGHT REDUCTION TECHNIQUES in a separate post/ article. Here, I’ve added up a few more points regarding Weight Reduction techniques, and hope that you’ll find it simple and helpful.
Check Your Diabetes Risk here:
Share your Results:
Let's first start with your Gender! (Oh Yes! It's important!)
Does any of your parents are known Diabetics?
What is Your Age?
What is your Waist Size (at the navel) ?
How occasionally do you prefer to walk in the morning?
How many times do you get up in the middle of the night for urine, or feel thirsty too often?
What is your Physical status? Do you feel tired all day, despite of doing no physical work?
Do you develop areas of darkened skin patches at the creases or folds, like arm pits, arm folds?
What's the pattern of your diet plan?
Last Question, Can you calculate your BMI? It is your Weight (in Kgs) divided by Your Height (in m) Square. Eg. If my weight is 60 Kg, height is 1.8 m, then my BMI is = 60/1.8x1.8 = 18.51
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Before proceeding further into the weight reduction strategies or techniques, there are few things that need to be kept in mind. These points directly link your efforts towards weight loosing techniques, and a comprehensive understanding will have a long term benefit for the active participant.
MYTH BUSTER # 1: Most dietitian often give lot of importance to Calories only, meaning that only caloric rich food is the sole cause of obesity, while according to many surveys, this is not the only thing that one should consider.
1 gm Sugar = 4 Kcal, 1 gm Oil = 9 Kcal
This doesn’t mean that giving up oil has something to do with your weight loss. Yes! avoid overdoing it in your diet plan while keeping up a balance towards essential oils is necessary part of your daily diet or you will end up struggling against nutritional deficiencies. Whatever calories we consume, some of it gets utilized for the physical work we’d done while some of it is taken up by the cells for the storage. Excess of carbohydrates (sugars) get stored first in the Liver in the form of Glycogen (A reserved fuel for the times when you’re fasting) and the rest of it gets deposited under your skin in the form of subcutaneous fat! This is the real precursor of Obesity!! Now, similar process occurs with fat in the body, though the fat is responsible for the deposition into the arteries (blood vessels) and causing them to harden (Atherosclerosis). In future you’re prone to suffer from various problems arising due to blockage and narrowing of the arteries leading to fatal outcomes.
Not every oil causes blocking and hardening of the arteries. Ones with a high content of Saturated Fatty Acids and Trans Fats cause such events. These are generally found in Butter, Desi Ghee, Vanaspati Ghee, Cakes, Biscuits, Chips, Red meat, etc. while oils such as Vegetable oils (Safflower, Sunflower, Olive, Soyabean, Groundnut, etc) contain high amounts of Unsaturated Fatty Acids that are healthy and causes no such problems of blocking and hardening of the arteries. As already explained earlier, an oil is an oil! Even though these unsaturated fatty acids are healthy oils but provides you as equal calories as any other harmful fat in equal quantities.
MYTH BUSTER # 2: What seems to me, Obesity in today’s fast moving world is not so closely associated with high intake of oil and fats; rather it is the sugar content in everything you drink which is the root cause of this problem.
We consume sugar in almost everything we drink! Be it soft drinks, shorbets, shakes, fruit juices, everything has high content of sugars, atleast high enough to make us obese. As explained earlier, unutilized sugars in our diet gets converted to fat through a process called Lipogenesis and stored under our skin in the form of subcutaneous fat.
Methods on how to lose weight:
Now, I will tell you the most selected practical techniques that will shed your extra calories within a few months (if you do not fall into categories of BMI > 35). Here we go:
Add fiber in your daily diet
Fiber delays your heart attack risk by manifold. It lowers the blood Cholesterol and provides bulk to the stool hence eliminating constipation. Fibrous diet gives you a feeling of early satiety thus motivating your diet with low calories than usual. Fiber can be found in various fruits and vegetables such as: Green leafy vegetables, raw fruits, coconut, pine apple, etc. This point perfectly explains that by adding fiber in your diet you can answer the simple question “how to lose weight“.
Develop a hobby which has some physical activity
What about doing some physical activity that gives you pleasure and may enhance your muscle strengthening too? Taking time to lose yourself in a hobby provides a break from day-to-day living and allows you to acquire new skills, discover hidden talents, and meet like-minded people. So, why not take up playing an instrument or a sport? Join a social group, go ballroom dancing, bowling or bicycling. Include the family in a good old-fashioned card or board game, a puzzle or a walk. Get out in nature, breathe the fresh air, get some sunshine and dig in the dirt (Gardening), and certainly is an easy way to know how to lose weight.
Even 10 min morning walk is sufficient
Unlike age old fact to keep your heart young and your body fit; you don’t need to sweat out in the Gym for long and feel tired up all the time during your office work. Just a few minute brisk walking will do the needful. Get up early, catch up your friends and a 10-min brisk walking or a light jogging will do wonders for you and is a perfect point to address “how to lose weight“. Above all, you get a good time interacting and building up your social circle with your fellows! How’s that?!
Give up smoking and excess alcohol intake
Smoking is the worst thing that you do to your body! It not only decreases your lung capacities, make you prone for Chronic Bronchitis and Cancer but it is a precursor for Arterial diseases. Smoking releases many chemical mediators that injure the arterial wall (including the Coronaries!) and enhance Atherosclerosis (Clot formation within the blood vessels), eventually causing blockage of the blood vessels and depriving the organs from getting nutrients through blood. Final outcome is Heart problems and Organ failures. Alcohol intake in moderation seems to have slight benefit effects on the body while a little over-do will surely ruin the situation and you can land up with multiple nutritional deficiencies, liver failure, etc. To know more, please refer to my article 7 Secrets of Cancer.
Avoid trans-fat diet and sugars
Trans fats raise your bad cholesterol just like saturated fats, but they also increase inflammation and lower the good cholesterol that protects us against heart disease. Artificial trans fats can be found in some processed foods such as biscuits, french fries, potato chips and cakes, where they are sometimes used to help give products a longer shelf life. However, in recent years, many food chains have removed trans fats from their products. Beverages in the current trend are loaded with lots and lots of Sugars causing an epidemic of weight gain and obesity remarkably. These do more harm than good! In fact, some juices have more sugar content per 100 ml than carbonated drinks. Setting up low goals for daily trans-fat intake will show you the route for “how to lose weight”
Get a proper sleep
Nothing is better for you to know rather than this point to know how to lose weight. Sleep duration of at least 7 hours is a must to help your muscles relaxed and brain energized. Sleep deprivation is a major cause of early fatigue, boredom, release of faulty chemical mediators in the body, poor concentration and even Road Traffic accidents (RTA).
Relax and avoid depression
Practice meditation that will help your brain to stay away from the rest of the worldly affairs for at least 15 minutes daily. This will improve your concentration, relax your brain tissues and help you overcome the depression. Depression causes release of unfriendly chemical mediators harming your system and consequently decreasing your productivity. You can also practice reading Spiritual books that will redirect you towards Positive energies. This step will add a holistic approach towards your healthy living. This is a perfect answer to “how to lose weight“.
Use vegetable oils, discard butter and ghee
Now a bonanza for knowing how to lose weight. For your daily cooking, use a mixture of vegetable oils like (Safflower, Sunflower, Soyabean, Olive, etc). Mixing makes the content rich with multiples essential fatty acids that are required by your body for various functions at the cellular levels. Every kind of fat, be it Ghee, Butter, Vegetable oils, etc all contains EQUAL AMOUNT OF CALORIES PER GRAM SERVING!! Then what’s the difference between them?
The difference lies in their compositions! Saturated fats like Ghee, Butter, Dalda promote Atherosclerosis while other vegetable oils being Unsaturated in content do not. Remember, that:
1 gram Ghee/ 1 gram Butter/ 1 gram Vegetable oil = All produce Equal amount of Kcal/ gram
Avoid refined flour (Maida) and Processed products
Refined flour like Maida and processed foods carry low fiber content and are rich in calories, thus making you susceptible for obesity and overweight. Though once in a week freak out is acceptable for those actively following the other aforementioned steps to know how to lose weight.
Follow a particular diet routine
Proper timing for your meals is important for knowing how to lose weight. Munching between the meals can lead to obesity and dental problems. Ideally, you should have a healthy and balanced breakfast followed by a light snack after 4 hours. A light meal in the form of lunch should be sufficient 2 hours following the snacks. An evening meal (dinner) should be early and balanced. Do not forget to drink lot of water throughout the day. Add fruits in your lunch if feasible. This would add lot of essential vitamins required for the cellular machinery to function well.
Finally, drink lot of water to keep your system flushed
Here’s what the best of all tips for how to lose weight and healthy living! Drink lot of water throughout the day to keep your skin flushed. Water is the most refreshing drink that your doctor can prescribe you! It removes toxins and harmful waste from the body, keeping all vitals healthy for the living. This is the best thing you can do after reading this post on “how to lose weight“.
Greatest myth about how to lose weight is that only exercises and dieting can cause a generous amount of weight loss. There’s nothing as losing weight without exercise, or losing weight while doing nothing! Such articles and posts are creating wrong impression regarding healthy diet and healthy living. In this post HOW TO LOSE WEIGHT NATURALLY, I’ve tried my best in collecting as many simple and practical techniques as possible regarding weight loss and dieting. For details about obesity, please refer to my article What No One Tells You About Obesity and Weight Loss.
Hope you’ve liked my post on how to lose weight. Keep reading my blog, post comments, give suggestions and finally, I wish you all a healthy reading and a healthy living!
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