Losing weight naturally isn’t as difficult as you may think it is. It’s also not as easy as some make it look. If you’re lifestyle doesn’t already include fitness and an overall healthy diet, then starting and finishing a diet could be a bit more difficult. It seems like most people spend a good part of their lives “dieting”. They go on a diet when their clothes start getting tight or they make a New Year’s resolution to lose so many pounds in so many months.
They lose weight for special occasions and blah, blah, blah. The problem with this approach is that the weight doesn’t stay off. You’re basically fighting a no win weight loss battle year-after-year. The only way to lose weight naturally and keep it off is by choosing a healthier and more sustainable lifestyle that consist of eating properly, exercising and reducing stress.
Stress is so bad for your waist line. Stress raises your cortisol levels and makes it very hard to shrink fat cells. When your body releases this hormone, it affects your blood sugar levels and has a terrible impact on your metabolism.
Some of the most common symptoms of high cortisol:
1. Fatigue
2. Headaches
3. Mood Swings
4. Low Libido
5. Memory Loss
6. Trouble Sleeping
7. Swelling of the limbs
Tips To Lose Weight Naturally:
Start with some simple things like getting all of the junk food out of the house. Having chips, ice cream and other heavily processed sweets and snacks laying around the house is a problem for those who are serious about losing weight. It’s so easy to talk yourself into having one more cookie when they’re in the cupboard calling your name. If you leave the junk in the grocery store, it’s much easier to say no.
If you absolutely kill it in the gym, you won’t have the energy to drive to the store when the cravings hit. Drinking adequate amounts of water is a big must for me. Water keeps your muscles hydrated, your skin looking beautiful, is vital for organ and body function and helps keep the cravings down.
I keep a 28 oz. shaker cup aon my desk at all times and drink water throughout the day. My workouts are early in the morning. I get at least 16-20 oz. with my pre workout. After I down my pre workout shake, I fill my shaker up with water and BCAA’s. I drink about half and refill with water. By the time I’m done with my workout, I’ve drank close to 64 oz. of water.
Why your not losing weight:
Did you know that dropping your calories too much can also hinder your ability to lose weight. Many people fail at dieting because they drop their calories too much and essentially put their bodies in starvation mode. Cutting too many calories has a negative effect on your metabolism, and it can lead to cravings. People get this idea in their head that if I just eat a little, I’ll lose more weight. Remember, everything in moderation and that includes losing weight. You want to ideally lose about 1-2 pounds a week. In some instances like extreme obesity, you might lose weight at a faster rate before slowing down.
For those who aren’t extremely obese and healthy, a sustainable and realistic goal is about 1-2 pounds of fat loss a week. What foods are you eating? Your diet should consist of mostly lean proteins, natural carbohydrate sources (like potatoes and rice) and vegetables. I try to avoid highly processed foods that can rob you of your weight loss goals.
Eating high fructose corn syrup, and refined carbs in high amounts causes poor insulin resistance and has a very negative effect on your whole body and brain. If you’re crashing during the day or always crave something sweet to eat, you need to change your diet. I get most of my carbohydrates in the morning and the rest of the day is mostly protein, fats and veggies.
Meal timing and how many meals your eating is as equally important as to what you’re eating. When losing weight naturally, you’re not relying on supplements to suppress your appetite so it’s important that you get enough nourishment throughout the day. Eat small meals throughout the day and plan those meals ahead of time. One of the worst things you can do when dieting is wait until your starving and go eat. You’re guaranteed to make bad meal choices.
If you eat a small meal before you’re really hungry, a couple of eggs and maybe some fruit will do. If you skip a meal and let hours go by before eating, you’re more likely to get a double cheeseburger or a few slices of pizza. It’s weird how our bodies and minds respond to cravings. If I eat a meal shortly after working out, nine times out of ten, it’s going to be something healthy. If I wait a few hours and go to work, when I do eat, there is no telling what might end up on my plate. That’s why it’s important to stay consistent with your meals.
What foods to eat?
I eat whatever I want when I’m dieting. There is nothing wrong with eating what you want and like as long as it fits your macros. With that said, I’m not talking about a half a cheeseburger for breakfast, a bowl of mac-n-cheese for lunch and three pieces of pizza for dinner. You still have to be mindful of your micro nutrients. Don’t just track your macros, track your micros to. Don’t be afraid to have a cheat meal here and there.
Losing weight should be about slowly and gradually changing the way you eat forever. It shouldn’t be every time a new fad diet comes out, you’re going to start dieting and get in shape. If you eat right and watch what you’re eating, everyday – you’ll never have to diet. Stay within your macros, keep your stress levels down, sleep, drink plenty of water and have fun. These are all the things you need to lose weight naturally and keep it off.