What is the most natural way to lose weight?
Things You Can Do naturally for Your weight loss
EAT SLOWLY
SOCIALIZE
DON’T DRINK JUICE, EAT FRUITS
TAKE TIME OFF
FAT
MANAGE YOUR STRESS LEVEL
CUT THE SUGAR
BE ACTIVE
KEEP MOVING
TAKE GREEN VEGETABLES REGULARLY
DANCE
TAKE A PROPER SLEEP
GET OUTSIDE
Use smaller plates
It stands to reason that a larger plate will result in more food being placed on it to fill it up. Some studies indicate that using smaller plates can help you eat less by altering how you view portion size.
“The whole idea is to require less food to fill that plate,” Collazo-Clavell said. “People feel like they have to eat everything on their plate. This way you can finish that plate but not eat in excess.” Even if people have a second helping, they will still be consuming an overall smaller amount of food and cutting back on calories. “I believe that the plate method can help people; that’s something that I do at home.”
You should also focus on quality of the food on the plate. Make sure there are vegetables, quality carbohydrates and protein in the mix. The MyPlate guide from the U.S. Department of Agriculture can be helpful in making sure your portions are healthy and well-proportioned
Eat more slowly
Eating too quickly can cause you to consume more calories than you need even before your body gives you the cue that it’s full. Some studies have shown that people who eat more quickly are more likely to become obese compared with slower eaters.
“The whole rationale is to give your body an opportunity for the gut to send a signal to the brain that you are satisfied,” Collazo-Clavell said. She added that people who struggle with their weight have guts that empty faster, so they want food again very quickly after eating.
Putting your spoon or fork down between bites can help provide a sense of satiety or fullness. This could be a helpful alternative to cutting portion size. “If you purposefully give your stomach less food, you empty it quicker,” Collazo-Clavell said. “If people can adhere to that, it’s great, but there are physiological reasons people can’t. … We are trying to mindfully control something that is beyond our mindful control.” By eating slower and truly enjoying the food, you may feel more satisfied by your meal overall and more full.
Don’t eat while watching TV
In the same vein as eating more slowly, focusing on your food as the main event, not a distraction from the latest episode of your favorite drama, can help cut calories. “That way you are more mindful of eating and able to pay attention to your hunger cues so that you are eating not just out of habit,” said Dr. Zoobia Chaudhry, assistant professor of medicine at the Johns Hopkins School of Medicine.
The Cleveland Clinic notes that eating while watching TV becomes a pattern, and the two can become cognitively linked in our minds. This means the act of watching TV could start making us reach for the potato chips.
Add peppers and spices to your food
Chile peppers, including cayenne and jalapeños, contain the compound capsaicin, which may boost metabolism and increase fat burning. Research has shown that capsaicin could also curb appetite and calorie intake. Studies show several spices, including fenugreek, ginger and cumin, can help control appetite and burn fat. Adding these peppers and spices to healthy whole foods could give a boost to your weight loss goals.
Though the conventional wisdom on weight was that the amount of food caused fullness, there’s a growing body of literature that says some foods are very satisfying to the stomach even in small amounts, Collazo-Clavell said. It’s important to remember that peppers and spices don’t always have to make your mouth feel like it is on fire. Garlic, cilantro and red peppers can add great flavor to a meal without spicing it up too much.
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