7 Natural Weight Loss Tips
Unfortunately, if you are overweight or obese, you should be worried. That’s because you are vulnerable to numerous ailments, including heart diseases, strokes, diabetes, cancer, sleep apnea, osteoarthritis, etc. You are probably wondering: “How do I know that I am obese?” Well, you can determine whether you are overweight or obese using your body mass index (BMI). By and large, your weight is normal if your BMI ranges from 18.5 – 24.9kg/m2. However, when it is 25.0 – 29.9kg/m2, then you are overweight. Furthermore, if your BMI is 30.0kg/m2 and over, then you should be worried because you are obese. What next? Now, you need to try the techniques below in order to stay healthy and build an attractive, normal body.
7 Ways of Achieving Weight loss
These ways will help you achieve weight loss
Eat fiber and protein-rich meals: One way you can achieve positive weight loss is to always keep feeling full. Sure, eating food rich in fiber helps you to keep feeling full. It is also worthy to mention that soluble fiber helps your gut bacteria stay healthy and promotes overall fat loss by reducing your appetite. To ensure that fiber is part of your meals, you should eat more fruit, veg, oats, wholegrain bread, brown rice and pasta, beans, lentils, and peas. Likewise, you should eat plenty of protein because it regulates appetite hormones. In this case, you should consider eating plenty of eggs, nuts, sardines, and chia seed pudding.
Reduce alcohol consumption: Today, it is not uncommon to see men and women who love to unwind with bottles of alcoholic drinks after a long day at work. If you fall into that category, you need to quit drinking or cut down on alcohol consumption to drop some calories. You see, alcoholic drinks (such as beer, wine, and sugary alcoholic beverages) are high in calories and boozing over time significantly contributes to weight gain. To be clear, alcohol itself contains 7 calories per gram, meaning that it is extremely high. Do you love to booze? If so, you need to reduce it or quit now.
Get acupuncture sessions: Acupuncturists have cause to believe that the traditional therapy can help obese people improve their BMI by stimulating the body’s energy flow (Qi). To attain this, acupuncture increases metabolism, reduces appetite, lowers stress and affects the part of the brain that triggers hunger. Furthermore, the practitioners of traditional Chinese medicine believe that weight gain is due to imbalance. The imbalance usually affects certain parts of the body, including liver, spleen, kidney, thyroid, and endocrine system. Therefore, acupuncture targets these parts of the body in the course of reversing overweightness or obesity, thus leaving you with a normal BMI.
Manage your stress level: If you are always involved in activities that cause stress, adrenaline and cortisol will always be released in your body. These are hormones that decrease the appetite as part of the body’s fight and flight response. Cortisol typically works by staying in the bloodstream much longer, thereby increasing your appetite. By always increasing your appetite, you will always crave food. Nevertheless, researchers have developed an eight-week stress management intervention program that helps you to considerably reduce your BMI, especially if you are overweight or obese.
Engage in regular physical exercise: It is a no-brainer that if you wish to achieve weight loss, you need to scale up your regular exercise. More importantly, this has to be done in a disciplined and purposeful manner. You can start by participating in simple exercises like walking with a dog, dancing, playing outdoor games, gardening, raking leaves, etc. But then, you will require medical assessment if you have diabetes or at risk of developing coronary heart disease before starting an exercise regimen. Apart from those health conditions, you should get involved in regular physical activity to shed some calories.
Eat mindfully: Being fully aware of why, how, where, and what to eat may just be the magic you need to achieve weight loss in no time. When you consider those factors before eating, you are automatically making healthful food choices. For instance, making your meal last for 20 minutes allows your body to be in tune with all the safety signals. You should also focus on getting satisfaction from your meals as opposed to being full. Also, you should know that all natural or low-fat foods are not necessarily healthful. Plus, you should consider sitting down to eat, eating slowly, and avoiding distractions while eating. Yes, it works!
Reduce sugar and carbs: When you look around you, you will realize there are white rice, bread, sugar snacks, high-sugar sodas, pasta, etc. All these food options contain sugar and carbs, which are foods you need to cut down to achieve weight loss. Refined carbs are heavily processed, which eliminates their fiber content. When you eat heavily processed foods, they digest at the drop of a hat and convert to glucose. Excess storage of glucose triggers your insulin, which promotes fat storage in the adipose tissue. In the end, this leads to weight gain. Therefore, you should not eat plenty of sugar and carbs if you really want to positively lose weight.
In this informative guide, you have learned 7 lifestyle changes that can help you achieve weight loss without taking any medications. Of all the 7 ways, acupuncture is critical because much as it is potent, people don’t really know about it. Many acupuncturists employ auricular acupuncture for achieving weight loss because it drastically reduces people’s food cravings. Generally speaking, attending acupuncture sessions for 6 to 8 weeks is enough to lose 10 – 15 pounds. More importantly, you have to agree with your specialist on how to schedule the sessions.
If you are still thinking about its potency, don’t sweat it because the traditional therapy is effective! In fact, there are several studies that support the use of acupuncture for weight loss because it works! Plus, having a certified acupuncturist perform the treatment means that you don’t have to worry about any side effects – no infections, punctured organs, collapsed lungs, or injury to the central nervous system. Therefore, if you want to shed some calories, you need to contact Zhou Wellness Center for consultation and scheduling a session.
- Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/obesity/symptoms-causes/syc-20375742. Revised Sept. 2, 2021. Accessed May 1, 2022.
- Raman R. How eating fiber can help you lose belly fat. https://www.healthline.com/nutrition/fiber-and-belly-fat. Revised April 2, 2017. Accessed May 2, 2022.
- Lockett E. How does alcohol affect weight loss? https://www.healthline.com/health/alcohol-and-weight-loss. Revised June 11, 2018. Accessed May 3, 2022.
- Frothingham S. acupuncture for weight loss. https://www.healthline.com/health/acupuncture-for-weight-loss. Revised June 28, 2018. Accessed May 2, 2022.
- Strudwick TW. How to naturally lose weight fast. https://www.medicalnewstoday.com/articles/322345. Revised January 18, 2022. Accessed May 3, 2022.
- Davis K. 10 tips for successful weight loss. https://www.medicalnewstoday.com/articles/303409. Revised January 18, 2022. Accessed May 2, 2022.