As 2022 begins, many people have made New Year’s resolutions to get healthier. How to lose weight naturally and easily is therefore on many people’s minds as they begin the new year.
If you are serious about losing weight and keeping it off, do not opt for trendy or crazy diets that leave you feeling tired, deprived, or hungry. For most dietitians and nutritionists, the easiest and best answer to how to lose weight naturally and easily is by committing to a few essential lifestyle and eating habits.
How to Lose Weight Naturally and Easily in 3 Steps
1.Become a Mindful Eater
The first step in learning how to lose weight naturally and easily is preparation and research. Mindful eaters take the time to consider what they are consuming, including when and how. This means you will need to track and keep accurate records of what and when you are eating, plus any exercise you get throughout the day.
After you have an accurate two-week picture of your regular eating habits, it should become clear where the easiest changes can be made. For example, if you are getting fast food lunches or dinners because you are short on time, it may be time to do some meal planning.
Making several large meals on the weekend that can be portioned and frozen for lunches or dinners during the week has multiple benefits. First, it is an excellent chance to spend time with family or friends. Enjoy meal prep time by trying different recipes and cooking methods using the same ingredients, such as slow cooking, baking, roasting, or steaming.
Once you get into the routine of pre-making meals for the upcoming week, it should be easy to see that you are also saving both time and money. And don’t forget that being a mindful eater means using more whole foods, less processed ingredients, and proper portion sizes.
Also, be sure to have nuts, seeds, fresh fruits, vegetables, and other healthy snacks readily available. Having pre-made, nutritious options readily available will make you much less likely to opt for junk food. That is why becoming a mindful eater is the first answer to how to lose weight naturally and easily.
2. Eat More Protein
Eating protein is essential for practically every part of your body. It helps create and repair muscles, is vital for healthy bones and blood, and is needed for your organs to function correctly. Protein also helps regulate your appetite hormones which are critically important when looking for ways how to lose weight naturally and easily.
Eating high levels of protein also boosts your metabolism
significantly, so there are several reasons why eating a protein-filled breakfast is essential. Protein has been shown to improve weight-regulating hormones that reduce feelings of hunger. High protein intake has also been proven to boost your metabolism, so it can help you burn more calories all day long when eaten at breakfast.
Quick and easy protein-packed breakfasts can include eggs, turkey sausages or turkey bacon, greek yogurt, nut butter, or cottage cheese. However, suppose you do not have time to cook and eat a full, healthy, protein-packed breakfast in the morning. In that case, another easy and quick option is to opt for a homemade smoothie made with water or milk, a scoop of protein powder, a handful of nuts, and fruits that are low on the glycemic index, such as blueberries and raspberries.
If you want to know how to lose weight naturally and easily, adding more protein to morning meals is an excellent answer. Choosing more protein over foods with more empty calories or carbs throughout the day will help keep the hunger pangs away.
3. Reduce Your Stress Levels
Studies have proven that stress triggers the release of cortisol and adrenaline hormones, which will initially decrease appetite because your body’s fight or flight response is kicking in. Unfortunately, cortisol has been shown to increase appetite in people who are constantly under stress because it stays in their bloodstream for much more extended periods of time.
So for all of you who have used the excuse of stress eating, there is medical proof that your body will begin craving more food, specifically carbohydrates. While carbs are the body’s first choice to replenish nutritional stores, they are also easily converted to fat storage when consumed but not used.
Several recent studies have shown that implementing a conscious stress-management intervention program for just eight weeks helped significantly reduce the body mass index (BMI) of obese and overweight adolescents and young adults. Some of the most frequently used stress reduction techniques were breathing techniques, meditation, yoga, and time spent outdoors.
So the third answer to how to lose weight naturally and easily is to de-stress. Be conscious of your triggers and take the time to alleviate your stress at regular intervals. Go for a walk, concentrate on relaxing your mind and muscles, give yourself time to rejuvenate, and you will have better control over your appetite.
So this is the answer to how to lose weight naturally and easily in 3 steps. Be a mindful eater who starts their day with a protein-packed breakfast and learn how to de-stress yourself throughout the day.
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