One of the most effective going natural weight loss strategies is using a meal plan to determine the amount of calories that you are going to consume in every meal. The amount of calories in every meal that we eat is determined by:
1. The amount of food we eat
2. The food preparation methods used,
3. The ingredients used in preparing the food we eat
Even when we are trying to lose weight our bodies require approximately 1200 calories per day to maintain the normal functioning of various organs in the body. If the amount of calories that you take daily is within the normal levels, instead of reducing the amount of calories in your meals you should increase your daily physical activity.
Do not eat fast foods and you should include some of the highly nutritious foods listed below in your meal plan:
1. Fruits: Grapefruit, apples, berries, bananas, papaya, oranges, melons, pomegranates, pears.
2. Protein: Eggs, yogurt, salmon.
3. Vegetables: Beans, broccoli, cucumber, potatoes, chickpeas, asparagus, lentils, celery, pepper, kale.
4. Nuts: Almonds, pine nuts, walnuts.
Research done by scientists has shown that the brain takes approximately 20 minutes to realize that the stomach is full. By eating quickly, you will end up eating more food than what your body actually needs. The excess carbohydrates and fat that you have ingested are stored by the body as fat, and as a result you will end up gaining weight. You should eat slowly so that you can be able to control the metabolism of your body and your servings
Eat A Meal That Is Rich In Proteins For Breakfast
By eating a meal that is rich in protein for breakfast your stomach will feel full the whole the day, and as a result you will eat less food. Some of the nutritious high protein foods that you can add to your breakfast include, oatmeal, eggs, yogurt, peanut butter, cheese, and salmon.
Take Safe and Natural Weight Loss Supplements
In addition to exercising regularly you use a safe and natural weight loss supplement to lose weight. Some good examples of scientifically proven safe and natural weight loss supplements include garciniacambogia and rasberry ketone.
Get Enough Sleep Everyday
You may not realize it, but weight loss and sleep go hand in hand. Sleep is involved in the regulation of the levels of several hormones in your body. Two hormones which play an important role in suppressing and stimulating your appetite are ghrelin and leptin.
Ghrelin is released by the stomach, and stimulates appetite. Leptin is produced by the fat cells and is responsible for suppressing hunger. Not having adequate sleep increases the levels of ghrelin and reduces the levels of leptin in your blood, which results in increased appetite. Getting enough sleep reduces hunger and as a result it helps in losing weight. According to the CDC (Center for Disease Control) adults (including older adults) are supposed to sleep for 7-8 hours per day.
Along with throwing off our hunger hormones, scientific studies have shown that lack of enough sleep can increase the levels of the stress hormone, cortisol. High levels of cortisol has been linked to weight gain and increased appetite.
Avoid High Calorie Drinks
To help you stay hydrated take drinks that have a low amount of calories such as water, low fat level milk, and sugar free tea. Avoid drinks with a high calorie level such as soda, sugared tea, sports drinks and soda. Although they usually seem to be sweet and harmless, they are a major contributing factor in weight gain. By taking a look at the color of your urine, you can easily determine how hydrated you are, urine that is pale yellow is a clear indication that you are adequately hydrated.
Before using any of the above going natural weight loss plans, first seek the advice of your doctor. You will be advised on the amount of weight that you are supposed to lose to reach your healthy body weight. The doctor will also be able to check for any drug interactions and allergies that may make the natural weight loss supplement that you may wish to take, harmful to your health. He or she will also advise you on the various weight loss methods that you can use to effectively lose weight without adversely affecting your health.