How to lose weight naturally?

Every year, especially in the spring, new diet trends emerge and attract attention with the promise of rapid weight loss. However, recent studies show that most of these diets cause weight regain after 5 years in 95% of cases. In this case, the question that comes to mind is: How to lose weight permanently and naturally?

Weight loss is the result of a calorie deficit in the body. Our bodies need calories from food to provide energy. Depending on the basic metabolism and physical activity level, the amount of energy we spend changes and this determines our calorie needs. In order to lose weight, the amount of calories taken must be less than the amount of calories burned.

If the calories we consume from food are more than we spend, the body gains weight by storing these excess calories. Conversely, if the calorie expenditure is greater than the calories consumed, the body draws energy from the body’s reserves and loses weight.

However, seeking rapid weight loss is often a bad idea. To lose weight fast, it is necessary to drastically reduce calorie intake or increase expenditure significantly. This requires a strict diet and a complete ban on certain foods. This type of diet can lead to disappointment as well as vitamin and mineral deficiencies.

Another disadvantage of rapid weight loss is that it is a difficult process for the body. The body activates survival mechanisms to adapt to low calorie intake. Thus, by saving energy, it slows down the metabolism and a decrease in the rate of weight loss occurs. In this case, further reduction of calorie intake may be required to lose more weight, which is an unsustainable approach in the long run.

Slimming: how to lose weight?

Weight loss is the result of a calorie deficit in the body. Our bodies need energy to function, which we provide in the form of calories from food. Depending on the functioning of our organs (basic metabolism) and our physical activity , the higher our energy expenditure , the higher our calorie requirement. We’re talking about the buying/spending balance that needs to be in balance for the weight to stay constant .       

  • When calories from food are more than calories burned, the body stores calories as body fat and weight is gained.
  • Conversely, if calorie expenditure is greater than calories consumed , the body must draw the energy it needs from body reserves: it is the only way to lose weight.  

Lose weight fast: Why is it a bad idea to want to lose weight fast?

The only way to lose weight fast is to drastically reduce calorie intake and/or significantly increase expenditure, forcing the body to attract fat reserves . So this means following a strict diet with risks of many food bans, significant disappointments, and vitamin and mineral deficiencies.    

The faster a diet causes weight loss, the more difficult it will be for the body, and this will gradually activate survival mechanisms that mainly consist of adapting the level of expenditure to the low calorie intake one receives. Thus, to get rid of this shortcoming, it will put itself into “energy saving” mode, just like a power tool goes into standby mode. 

After the initial phase of very rapid weight loss, there will be a slowdown in weight loss and further reductions in caloric intake will be required to continue losing weight at the same rate: this is impossible in the long run, because without it one cannot go hungry. cracking for years. At the end of the diet or at the slightest crack , the body automatically stores the calories taken and prevents a calorie deficit in the future. Weight gain is likely to be as rapid as weight loss, and often even faster. This is how it works when dieters consistently show an increasing sawtooth weight curve. with an organism whose resistance to diet is increasing day by day and which stores the weight gained more and more easily. 

Tips and tricks to lose weight without dieting: listening to your body to lose weight effectively and sustainably

This is why miracle diets unfortunately do not exist, because if it is possible to lose weight really fast, it is impossible not to regain the lost weight quickly and at the expense of great deprivation in the long run . In order to lose weight permanently, it’s essential to take time and reconnect with your body and the signals it sends to tell us its needs.  

Wait to be hungry to eat

As obvious as it may seem, it’s essential to sit and wait to get hungry to eat . Both humans and animals, we are all endowed with a very efficient and effective internal clock that sends the right signals at the right time for our bodies to function properly. Thus, when there is a calorie deficit and the contribution/expenditure balance is not in balance, it transmits the feeling of hunger to us.  

When we eat without feeling hungry, only some of the calories absorbed will be used and therefore risk being stored as fat quickly.  

In addition, eating before we are hungry prevents us from reaching satiety, which is the second most important point for successful weight loss without dieting – defined by the fact that we are no longer hungry.

Respect your toughness to lose weight easily

Satiety is the second essential signal you must respect in order to regain your healthy weight without going on a diet. It is the energy our body sends to us when it takes enough calories to balance the intake/expenditure balance. To continue eating when we are full is to risk storing calories that our bodies no longer need.    

This second point is as important as it is difficult to observe, because we are all conditioned to finish our plate so as not to waste or offend our host. So much so that most of us no longer know how to recognize him.

  • To be able to define and respect fullness, it is essential to eat slowly, to eat with focus and attention to everything we feel: textures, flavors, smells, flavors, colors… All our senses must be nourished by what we eat. Decreased taste buds are a sign that satiety is coming. 


Eating slowly is important because the message of fullness is not instantaneous and takes at least a quarter of an hour to reach the brain from the stomach. 

These first two points, once achieved, are the assurance of not overeating and meeting your energy needs without having to count calories every day.

The third important point is to exorcise the pleasure foods that are thought to be responsible for our excess weight: sweets, chocolate, cheese, biscuits, chips and others. Of course, these high-calorie foods should be limited in advance when you want to lose weight. However, they are not stored in the body as long as they are eaten hungry and with fullness and respect. 

When hunger is truly present and accompanied by very specific cravings – meat, cheese, chocolate… – our bodies are likely to crave the nutrients, minerals or vitamins that the coveted food contains: iron, calcium and fats for meat. for cheese, magnesium and sugar for chocolate. Such as the famous “desires” of pregnant women, in which this mechanism is exacerbated, since the needs are directly linked to the proper development of the fetus .  

Therefore, it is important not to reject these cravings or tempt them with other foods that have fewer calories and will not satisfy the cravings or needs.  If there is an irrepressible craving for chocolate, responding to it by eating 0% yogurt only risks not being able to meet our body’s needs and increasing our frustration. On the other hand, allowing ourselves to taste a few frames slowly and with all our senses awakened will allow us to both meet our needs and satisfy our desires.

Aromatic herbs, spices and seasonings: taste for few calories

In order to lose weight in a sustainable way, it is important to enjoy food and therefore not be fed bland and tasteless. A slice of zucchini with ham, which has little chance of appealing to your taste buds, leave without steaming: Adding flavor to our menus is a must!   

Aromatic herbs (coriander, chives, dill, basil, etc.), spices (curry, paprika, cinnamon, nutmeg), and other seasonings (soy sauce, Tabasco, Sriracha) are uniquely suited to evoke a bland meal, and in terms of oils and other calories . a lighter hand on rich toppings.    

Another advantage of these kitchen aids is their very high concentration of vitamins, minerals and antioxidants that allow them to limit deficiencies.

Foods with a low glycemic index (GI) to prevent cravings

Among the main enemies of a fixed weight: glycemic variations. The more stable our blood sugar levels are, the less prone we are to hunger, fatigue, and overeating. Conversely, eating a very high GI food causes a significant rise in blood sugar, and the body responds to this with an increase in insulin (hypoglycemic hormone) followed by what is often referred to as reactive hypoglycemia: sugar cravings as a result. Hence the phrase “sugar calls sugar” 

In order not to fall into this vicious circle, it is necessary to prefer low or medium GI foods as much as possible. There are several low-GI alternatives to white sugar: coconut sugar, acacia honey, and even agave syrup are excellent ways to treat yourself without raising blood sugar.

Among starchy foods, we will prefer to cook whole grains (whole, wild, brown or black rice), legumes, and al dente cooking . By integrating with each meal, they will limit snacking between meals.     

Also, don’t forget that the fiber content of a meal slows down the absorption of the carbohydrates it contains, so it’s important to always have vegetables and/or fruit on the menu.

We must move more!

Weight loss results from the gap between calorie intake and energy expenditure. Does doing sports make it possible to close this gap and lose weight? In a way yes. One thing is for sure: the more active we are, the higher our energy expenditure and the easier it is to lose weight. 

For the most sedentary, going for an intense jog during the night isn’t a question, but a simple change in lifestyle can change things up: walking more often, taking the stairs instead of the elevator or escalator, getting off the bus or subway station. ride a bike before you come…

For the most athletic, regular physical activity, preferably endurance (cycling, brisk walking, jogging, etc.) can be practiced for more than 20 minutes 2 to 3 times a week to allow the body to draw on its fat stores. Sport also helps maintain muscle mass, which consumes a lot of calories even at rest: at equal weight and height, a more muscular person will burn more calories even during sleep than a less muscular person. 

Which plants make you lose weight, which drinks to drink in the evening?

We all tend to believe that a bedtime drink can help us melt like snow in the night sun. Even if there are slimming herbs or essential oils that can help with weight loss, it should be kept in mind that these will not work unless accompanied by good eating habits and a better lifestyle. 

The article I read touched on a really important issue: permanent weight loss. Dealing with weight can be a different experience for each of us and can be a challenging journey at times. However, I can offer you some sincere advice and support you.

You should first congratulate yourself on being honest with yourself and being patient. Achieving a permanent weight loss goal often takes time and is not easy. Making small progress at every step will keep you motivated. Remember, this is a marathon, not a race. It is important to make a special plan for you to reach your goal. Create a diet and exercise program based on your own needs, preferences and lifestyle. This way, you take a sustainable approach.

I suggest you adopt a balanced and healthy way of eating. Focus on fresh and natural foods, avoiding processed foods. Choose a diet plan that includes vegetables, fruits, whole grains, protein sources and healthy fats. However, you should be ready for trial and error to find the best fit for your body. It is important to understand his body’s needs and observe how it responds.

I also want to encourage you to exercise. Regular physical activity is important for overall health and wellness as well as supporting weight loss. You can choose the one that suits you: there are different options available, such as walking, dancing, going to the gym or exercising at home. Try to move every day and don’t forget to add variety to your exercise program to motivate yourself.

 

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