Practice good eating habits
Weight can be lost in a natural and healthy way. It usually involves eating right, exercising, and making small lifestyle changes. Among other things, if you make small changes in your lifestyle aimed at losing weight naturally, you will have a better chance of maintaining your newly acquired habits in the long run. A combination of these factors will help you lose weight not only naturally, but also in a healthy way. However, if you are unable to lose weight or need help, consult your doctor.
Make a meal plan.
If you are trying to change your diet and eat healthier, it is helpful to plan your meals.
- Write out for the week what you will eat for breakfast, lunch, and dinner, as well as snacks. Make a note of those times when you need to prepare meals in advance.
- For breakfast, you can eat half a grapefruit and a bowl of oatmeal, or scrambled eggs with roasted vegetables and low-fat cheese.
— For lunch, eat a large portion of a salad of lettuce, spinach, beets, carrots, a handful of walnuts, 1/2 an avocado and beans (black or white). Splash a little balsamic vinegar into the salad.
- For dinner, you can eat grilled salmon meat (add some dill and lemon), a serving of brown rice and grilled zucchini.
- If you need a snack, choose protein sources or fruits and vegetables. Have a hard-boiled egg and apple or Greek yogurt with blueberries and grated flax seeds.
Tip: A meal plan will help you refrain from the temptation to eat something high in calories.
Measure portions.
Counting calories, limiting the consumption of certain types of foods and reducing carbohydrates and fats are not always an easy or natural way to lose weight. A simpler and more natural way to start losing weight is to consume all kinds of foods, but to limit portion sizes.
- If you determine portion sizes and control them, you can naturally reduce the number of calories, which will allow you to lose weight.
- Get a kitchen scale, measuring cups or spoons to measure portion sizes. You can also measure the volume of your bowls, cups, and food containers to know their capacity.
- Controlling portion sizes does not mean that you will always be hungry — you can get rid of hunger in special ways.
Make sure your diet is balanced.
The right foods will help you lose weight and not gain it back.
- A balanced diet provides your body with enough of the nutrients it needs.
- In order to provide your body with the required daily amount of nutrients, you should eat the recommended amount of foods from all the major food groups. This is easier to do if you determine portion sizes.
- It is advisable not only to eat foods from all major groups, but also to diversify them within each group.[3] For example, different vegetables contain different vitamins, micronutrients and antioxidants.
Eat 80–110 grams of protein products at every meal.
Protein is a very important part of your diet. It also helps you stay satiated longer, which helps you lose weight.
- Keep your protein portion per meal around 80–110 grams — this will help you control your calorie intake.
- If you want to lose weight, choose lean meats. Eat fish, lean beef, poultry, eggs, lean dairy products, and a variety of seeds and nuts.
- Include one serving of protein products at each main meal and snack to get the minimum daily allowance.
Eat at least five servings of fruits and vegetables every day.
This way you will get plenty of healthy nutrients and consume very few calories.
- Although fruits and vegetables are low in calories, you should also measure portions. One serving of fruit corresponds to a small slice or 1/2 cup of sliced fruit, and vegetables correspond to one or two cups of greens.
- Because it is recommended that you eat a fairly large amount of fruits and vegetables each day, it is easier to eat 1–2 servings at each meal and snack.
Give preference to whole-grain foods.
This food group is very diverse. Choose foods that are 100 percent whole grains to enrich your diet with dietary fiber, protein, and other important nutrients.
- Whole grains include germ, endosperm and bran. Whole grain products include brown rice, whole wheat, millet, quinoa, and whole grain oat flakes.
- One serving of grains corresponds to about 30 grams, or 1/2 cup. Try to make sure about half of the grain products you eat are whole grains.
- Eat 1–3 servings of grain products each day. This will help you lose weight.
Sometimes give yourself a little leeway.
Don’t get hung up on counting calories, and don’t give up sugary and fatty foods altogether. Instead, just eat less healthy foods less often and in smaller amounts.
- Losing weight naturally does not mean giving up any foods completely. Eat your favorite foods in moderation. This can be 1–2 times a week or only a few times a month.
- If you have eaten something fatty or sweet (e.g., dinner at a restaurant or a fast-food dish), compensate by eating low-fat, low-sugar foods for the next few days or by exercising a little more vigorously at the gym.
Drink water.
If you are trying to lose weight, it is very important to keep your body hydrated. It is also necessary for your overall health.
- It is recommended to drink 8–13 glasses (2–3.2 liters) of liquid daily — this will help you lose weight and energize your body.
- Try to drink caffeine-free and low-sugar beverages, such as plain and flavored water, caffeine-free coffee and tea.
- Avoid sugary drinks (carbonated and sports drinks), drinks with high caffeine content (such as energy drinks), and fruit juices.
Develop healthy habits
Make changes gradually.
If you try to change everything all at once, you will overload your body, and it will be difficult to stick to your new lifestyle. Losing weight naturally, and maintaining the weight you have achieved, involves drastic lifestyle changes.
- Start with small changes. Add 15 minutes of exercise to your daily routine, or start using olive oil instead of butter when cooking.
- Start changing the way you think about food and stop using it as a calming and distracting tool (for example, don’t eat when you are sad, bored or upset). Instead, think of food as fuel for your body. In this case, for your body to be healthy and function properly, you need to provide it with as much quality fuel as possible.
Set achievable goals.
Once you decide to lose weight, set some realistic goals that you can achieve.
- Setting specific goals will help you take action, and you will soon notice the first positive results.
- Usually, natural ways of losing weight allow you to lose about 0.5 to 1 kilogram per week.
Tip: Keep track of your goals so that over time you can see what you have achieved.
Exercise regularly.
Regular exercise will help you lose weight and improve your health.
- It is recommended that you exercise for about 150 minutes a week and dedicate two days to strength training.
- Increase your daily activity as well. Even a simple grocery shopping trip or a 15-minute break with a walk at work can help you lose weight and improve your health.
- Exercise releases endorphins, which helps improve mood, health and confidence, and normalizes nutrition.
- Choose exercises that appeal to you rather than cause boredom. Do yoga, take a dance class, go for a jog in a scenic neighborhood. Don’t see exercise as a heavy duty, try to think about the benefits it brings to your health!
- Find a workout partner. It will be much more fun and easier for you to continue exercising if you have a companion. Among other things, it will help you stick to your workout regimen.
Take enough time to sleep.
Sleep deprivation has a negative effect on your general mood and physical health, and also prevents you from losing extra pounds and from gaining them again.
- In addition, lack of sleep increases the production of the hormone ghrelin. As a result, a person feels more hunger the next day.
- Try to sleep for about 8 hours every night if you are an adult (teenagers need a little more sleep).
- Turn off all electronic devices at least 30 minutes before bedtime. This includes computers, tablets, cell phones, and so on. Their radiation disrupts your circadian rhythm, slows down your biological clock and negatively affects regular sleep.
Avoid common mistakes
Avoid unusual diets.
There are literally hundreds of diets and weight loss systems whose authors promise quick results in a short time. Such diets can be dangerous to your health, and many of them are hard to follow for a long time.
- Losing weight naturally is better for your overall health, and it is usually easier to maintain your new weight in the long run.
- Remember, there is no miracle diet that helps you get rid of extra pounds easily and maintain a normal weight after it ends. To really lose weight in a harmless way requires lifestyle changes and considerable effort.
- This is not to say that some weight loss programs don’t have anything useful. Many of them do involve a healthy diet and exercise, but not all are designed for serious, long-term lifestyle changes.
Refrain from diet foods.
Studies have shown that fat-free and sugar-free “diet” food analogues can cause strong cravings to eat something tasty and increase the amount of food consumed.
- Many “diet” foods do not necessarily contain fewer calories. In addition, their manufacturers often replace sugar and fat with other highly processed ingredients.
- Control your portion sizes and eat small portions. For example, instead of eating a whole carton of low-fat, sugar-free ice cream, it might be better to eat 1/2 cup of regular, high-quality ice cream. In this case, you will experience greater satisfaction
Eat Consciously.
Those who are distracted while eating (e.g., watching TV, reading a book, or working on the Internet) are less satisfied with their food than people who pay attention to what they are eating. Focusing on your food will help you eat less.
- Chew your food thoroughly and swallow it whole before putting a new piece in your mouth. Take your time when you eat.
- Pay attention to the food. What temperature is it? What is its texture? Is it salty, sweet, or spicy?
- Stop eating when you feel hunger is satisfied (not satiated). Measure your portions so you always know you’ve eaten enough.
When to seek medical help
Consult your doctor before starting a new diet or exercise program.
Making changes too quickly can negatively affect your health. This is especially true for sports, as excessive exercise can lead to injury. Your doctor will examine you to see if you are ready to start losing weight.
Your doctor will help you lose weight in the healthiest and safest way possible.
Consult your doctor if you have not been able to lose weight after the changes you have made.
He or she can help you find out why you have failed to lose weight and how much weight you can lose without jeopardizing your health. The doctor will also be able to determine if any health problems are preventing you from losing weight and if additional measures are needed.
In some cases, your doctor may recommend seeing a psychologist or psychotherapist to help you figure out what is keeping you from losing weight.
Ask your doctor if you may be gaining weight because of any medications you are taking.
Unfortunately, a side effect of some medicines is weight gain. Your doctor will explain the benefits and risks of certain medications and may advise you on how to avoid gaining weight while taking them. Your doctor will also be able to recommend alternative medicines.
Work with your doctor to develop an appropriate diet and exercise plan.
Developing the right plan can be difficult, and your doctor will help you with this. He or she will recommend suitable methods and tell you which exercises are safe for you at this stage.
Your doctor may refer you to a nutritionist, who will help you make a suitable diet plan. In doing so, the nutritionist will take into account your goals, regimen, and diet.
Consider taking weight loss medications if your doctor recommends you do so.
If being overweight negatively affects your health, your doctor may prescribe appropriate medications. You may also have co-morbidities, such as hypothyroidism or polycystic ovarian syndrome (PCOS), that need treatment. Your doctor will tell you about the benefits and risks of each medication.
Tips
- To lose weight naturally, you need to stay positive and motivated. Remember that you are making changes to your lifestyle that will help you continue to maintain a normal weight.
- Have patience — losing weight takes time.
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