It’s not easy to lose weight - and keep it off. It takes dedication to your goal and appreciation of the benefits.
Maintaining a balanced weight will help you live a longer, healthier life. Keeping your weight at healthy levels also helps prevent many chronic illnesses and puts you at a lower risk of developing serious health problems. It’s all good.
Looking for healthy, safe ways to support your weight loss efforts? Consider using these 7 methods.
Cultures around the world have used green tea for centuries to stay healthy and promote weight loss. Modern researchers have found that the benefits of green tea for weight loss extend beyond just its caffeine content.
Catechin, a substance found in green tea, is a powerful antioxidant that may even reduce the risk of developing certain forms of cancer. Research shows that “consumption of two servings of an extra high-catechin green tea leads to improvements in body composition and reduces abdominal fatness in moderately overweight Chinese subjects.”
These results prove that - beyond caffeine content - green tea offers extra benefits for people who want to lose weight.
A diet rich in protein makes you feel fuller for longer. That helps you control your appetite and prevents over-snacking on salty, fatty, unhealthy foods. In addition, your body has to burn calories just to digest and metabolize protein.
Researchers have concluded that that available data indicates “an added energy-cost associated with high-protein, low-fat diets and may help explain the efficacy of such diets for weight loss.”
A great way to get more protein in your diet is to use a whey protein supplement. A meta-analysis of randomized controlled trials found that “current body of literature supports the use of WP (whey protein), either as a supplement combined with resistance exercise or as part of a weight loss or weight maintenance diet, to improve body composition parameters.”
Choose whole, single-ingredient foods over processed foods. The former are healthier, contain more nutrients, and tend be more filing. Processed foods are often packed with excess carbs and sugars - neither of which are good for weight loss or good health in general.
Is it hard to find time to cook and use natural, whole foods? Keep your home stocked with vegetables and fruits that can be easily incorporated into your daily meals. For example, snacking on carrot sticks, apples, or grapes is an easy way to reduce your tendency towards processed foods.
Too many people spend their days drinking sugary soft drinks and calorie-laden coffee drinks. Replace those with water (and green tea for the caffeine boost) and you’ll be ahead of the game.
Research shows that “drinking 2 liters of water per day would augment energy expenditure” and that “the thermogenic effect of water should be considered when estimating energy expenditure, particularly during weight loss programs.”
Sleep deprivation is no good for your health or weight loss. Your sleep cycle controls the release of many hormones, some of which are related to appetite control. Throw off this natural cycle and you run into trouble.
A meta-analysis of 696 studies “show a consistent increased risk of obesity amongst short sleepers in children and adults.”
Use these 5 natural methods to reach your weight loss goals. Be patient and keep making systematic changes in your diet and lifestyle. With time and hard work, you’ll be able to shed those pounds and enjoy the results.