10 easy tips to lose weight safely and naturally

So you are trying to shed some extra pounds? Feeling too lazy to achieve your goals? Here are some easy ways, following them you could lose weight safely and naturally.

1.     Walk more

Walking is one of the cardio exercises that boost your metabolism and tone your leg muscles. You could enhance or maintain your overall health by walking for 30 minutes or more five days a week.

The CDC advises that individuals of all ages, including elders, receive at least 150 minutes of cardiovascular exercise each week, such as brisk walking. Brisk walking equals around 100 steps per minute, on average.

2.     Eat slowly

Eating slowly could lead you to feel more satiated after a meal. It took around 20 minutes of eating for our brain to register that our stomach is full. Eating slowly would lead you to eat less and leave you feeling more fulfilled.

If you want to eat more slowly, make sure to chew your food well before you swallow it. You may be able to lower your calorie consumption as a result and shed some pounds. In reality, research shows that obese people chew their meals less than normal-weight persons.

3.     Drink more water

Drinking water aids weight loss by increasing your feeling of fullness, improving your metabolism, assisting your body's fat-burning process, decreasing your intake of sugary beverages, and aiding digestion. Women should drink 2.7 liters of water per day and males should drink 3.7 liters per day to aid in weight reduction.

To aid digestion, sip on one glass of water 30 minutes before a meal. Drinking water too soon before or after a meal dilutes the digestive juices. An hour after a meal, drink water to help the body absorb the nutrients.

4.     Drink green tea

Drinking green tea boosts your blood's level of antioxidants. Catechins, powerful antioxidants found in green tea, make this a powerhouse of a beverage. The most significant of them is epigallocatechin gallate (EGCG), a chemical that can boost metabolism. An average of 75–100 more calories per day can be burned by drinking green tea.

5.     Wake up early

Set your sleep and wake-up routine. It helps you to stay away from depression and overeating. Sleep deprivation raises ghrelin levels and lowers leptin levels, resulting in increased hunger and appetite. Due to this, it's more probable that you'll overeat because you'll have more time to do so.

6.     Exercise regularly

Follow any lighter mode exercises in the morning that suits your stamina. 5-10 minutes of exercise daily could boost your metabolism and help you digest your food efficiently throughout the day. It also aids in the maintenance and growth of lean body mass, increasing the number of calories you burn each day.

7.     Include fruits and salads in your diet

Due to the water and fiber found in fruits and vegetables, you may consume the same amount of food while consuming fewer calories. Natural low fat and calorie foods, such as most fruits and vegetables, help you feel full for longer.

Pro tip: Must take an apple in the morning, if available. It helps you to get rid of constipation and helps in better digestion.

8.     Cut off sugary drink

There is an influx of sugar while you take some sugary drinks like coke, tang, Pepsi, etc. Your could drink simple water instead.

Drinking water helps keep your mouth healthy and stimulates the production of saliva, which aids in digestion. Water also helps to keep your lips, nose, and eyes moist, which is essential. Increasing your soda consumption will lead to additional fat in your body. Drinking more water, on the other hand, contributes to weight reduction.

Tips: You could have lemon water if you are too keen to drink some sugary liquid but try to put low sugar. You could drink shakes too but within a limited quantity. It’s better to eat fruits as it is instead of grinding them to make a shake because it would make you feel more fulfilled as it contains a good amount of fiber that takes time to digest and leave your stomach feeling more fulfilled.

9.     Avoid fast food

Most fast food is loaded with sugar, fat, and carbohydrates, but is low in minerals and vitamins. If you eat a lot of fast food, you're indulging in a lot of empty calories, which leads to weight gain and eventually obesity. Fried and fast foods are rich in fat and sodium and poor in fiber. Constipation is more likely if you consume this kind of food.

Pro tip: While on diet, you could have one cheat meal (any one of your favorite dishes) per week if you wish but only one cheat meal while being within the calorie intake boundaries.

10. Have protein-rich meals

Include more protein-rich foods in your diet. It increases your feeling of fullness while consuming less food. This is due in part to the fact that protein lowers levels of the hunger hormone ghrelin. You'll also feel fuller longer because of the increased amounts of peptide YY, a hormone that promotes fullness.