Today people eat for all kinds of reasons. We eat as a source of gratification, it’s a social activity, sometimes even a habit. How you eat and when you eat play an important role in weight loss and weight management. There are hundreds of diets and the University of Harvard says, “any will work, as long as you take in fewer calories, eat good food and stay away from bad food, change how you think about food and why you eat it, and curb your appetite.” But first you must understand, in order to achieve weight loss and keep it off, it takes practice. You have to make your efforts a habit.
In this article I have put together some simple tips to lose weight naturally, curb your appetite, and keep your weight managed.
Tip #1: Apple Cider Vinegar, Grapefruit Juice, and weight loss.
The Apple cider vinegar affects how blood sugar is regulated. A study done at the University of Arizona found that drinking Apple cider vinegar before a carbohydrate filled meal reduced blood sugar spikes that would normally occur after eating. And that’s not just good for weight loss, it’s also good for your overall health.
Researchers at the Nutrition and Metabolic Research Center found that simply adding grapefruit or grapefruit juice to your diet can result in weight loss. A 12-week study led by Dr. Ken Fujioka, monitored weight loss and metabolic factors of 100 men and women. In the study, the participants that ate a half of a grapefruit before each meal lost 3.6 lbs., while the participants who drank a serving of grapefruit juice 3 times a day, lost 3.3 lbs. Many lost more then 10 lbs. in the study.
In Dr. Oz’s secret slim down drink, they mix apple cider vinegar and grapefruit for a fat flush. It is organic and healthy for you. In this simple recipe, you mix 1 cup of grapefruit juice with 2 tbsp of apple cider vinegar, mix and enjoy. It not only helps flush fat away, it also flushes out toxins, and helps you to stay hydrated. The juice is loaded with vitamin C, which helps you burn fat fast. In fact a study showed people with adequate vitamin C burned 30% more fat then those who had low vitamin C levels.
Tip #2: Protein, Eggs for breakfast.
Try eating eggs for breakfast, eating eggs for breakfast helps you eat fewer calories for the next 36 hours, and when it comes to weight loss, protein is the king of nutrients. Your body burns calories when digesting and metabolizing protein. A high protein diet can boost your metabolism, it also makes you feel more full, in turn curbing your appetite. Studies show, people who ate a high protein diet ate 400 less calories a day then those that didn’t.
Tip #3: Drink water.
There is truth to the claim that drinking water helps you lose weight. Drinking 12 oz. of water increases the calories you burn by 25-30%, for an hour afterwards. Drinking water before a meal, also reduces the calorie intake during the meal. Water is especially good for weight loss when it replaces beverages that are high in sugar and calories.
Tip #4: Close the kitchen and be mindful of what you eat.
It is good to establish a time to close the kitchen after dinner. By shutting down the kitchen, you will be less likely to consume late night empty calories. It is recommended that you close the kitchen 2-3 hrs before you go to sleep.
Another strategy that has gained traction in the recent years is to focus less on what you eat, and focus more on why and how you eat. Practicing mindful eating teaches you awareness of how the food we choose to eat makes us feel. A review of dozens of studies published in the 2018 Current Obesity Reports conclude there is evidence that mindful eating helps significantly in weight loss and weight loss management.
Tip #5: Exercise.
Exercise is the other key factor to losing weight. It is important for your success to find a workout that you enjoy, so that you stick with it. It makes it easier to stick with something when you enjoy doing it. Here are a few examples of exercises that are recommended by trainers for weight loss.
- The first is interval training, which is any form of exercise where your heart rate spikes and comes down repeatedly. For example, run, bike, or row for 3 minutes, at full speed, then take 3 minute active recovery, (you are still moving but at an easy pace), then do that 3-4 more times.
- Another is indoor cycling, though this one leans towards cardio over strength, it requires you to use various muscles in your body, which translates to weight loss. The more muscles you use, the more calories you burn.
- Weight training, whether it is with your body weight alone or with added weights, it is an effective method to build muscle and burn fat.
- If you use running alone, find a hill you can sprint up or crank up the incline on the treadmill. Running uphill forces you to work your glutes and legs, 2 of your bodies biggest muscle groups. The more energy you are using, the more calories you are burning.
Most weight loss is followed by weight gain as people go back to their old habits. In order to lose it and keep it off, you have to maintain a healthy diet, have ongoing mindfulness, plenty of self acceptance, as well as a steady level of physical activity. Weight loss is hard, and many people fail before they succeed. Commit to doing better every day, if you get off track, forgive yourself and recommit the following day. No matter how you decide to lose weight, make it a habit and stick to it. Don’t give up! I hope you incorporate these tips to lose weight naturally into your life and succeed.