How to lose weight fast naturally and permanently
Ever noticed how many companies try to sell you weight loss tablets and supplements everywhere you look? You may have even tried one or more of those products that claim miraculous results.
The truth is that healthy weight loss can only occur with specific changes to your diet and lifestyle. More importantly, you keep that weight off when you stay consistent with those changes.
Now, this may sound difficult, but it doesn’t have to be. There are simple steps you can take daily to achieve successful weight loss naturally and permanently.
I myself have used some of these methods and saw success in the past, especially when losing weight postpartum.
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How to Lose Weight Fast Naturally and Permanently
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Things to consider when trying to lose weight
It’s important to remember you might not just be battling fat but also other factors causing you to feel bigger.
That’s why I talk about some of the possible contributing factors to your weight gain here. It may or may not apply to you, but it’s worth checking and monitoring.
Here is one take-home message to remember, usually weight loss will happen when you make at least one lifestyle change and stay consistent with that change.
Everyone is different in the way their body metabolizes food, burns calories and loses weight. But generally speaking, I’ve noticed this concept to be true most of the time.
So here are some actionable steps you can take today to help you lose weight easily and keep it off.
Cut out two bad habits
Here is one thing that has really worked for me in the past. Think of two carb-dense or processed unhealthy foods that you eat regularly and then cut them out of your diet for six weeks. No, this is not a fad diet. I’ll explain.
For this to work, it must be something that you eat or drink more than three to four times a week. This could be any sugary, greasy and other foods with empty calories such as white processed bread and rice, alcohol, those greasy chips from your favourite takeout joint.
It can even be a carbonated drink such as coke or sweeteners you add to your morning coffee. Now, try replacing those two foods or drinks with a healthier alternative.
If your vice is white rice (which is really empty calories), try replacing it with cauliflower rice or quinoa. If it’s pasta, try using zucchini to make delicious (no, I’m not kidding) lasagne dishes or zoodles.
If cutting out two habits in one go seems too much for you, try cutting out one instead for six weeks. Give it six weeks. That’s all you have to do. Why six weeks, you may ask?
Well, I’m thinking if you stick to eliminating that bad habit for six weeks, you’re going to start seeing results. And since you made it through the toughest part (the first few weeks), you’re more than likely going to make it a lifestyle.
Reduce fluid retention
Fluid (or water) retention can happen for many reasons causing you to feel and look bigger than you actually are.
Women on their period may experience slight weight gain during their monthly cycle. It may also occur due to excessive salty food intake. It may even be a sign of an underlying condition related to the heart or kidneys.
But in healthy individuals, water retention can be caused by eating excess salty and processed food. This could be why you’re trying and be failing to lose weight. Try cutting back on salty food and drink more water.
Keeping adequately hydrated and reducing salt intake will usually result in less fluid retention in healthy individuals. If you have fluid retention that you’re concerned about, always see your medical doctor.
Bloating can cause you to feel bigger in your belly even when you’ve been exercising and losing weight. It can make it look like you haven’t lost weight at all.
Though there are many causes of bloating, the most common are diet related. Certain foods such as beans, onions, dairy products and carbonated drinks can cause you to feel bloated.
I always notice excessive milk causes my belly to look bigger than it is, and certain foods make me bloated.
If you suspect it might be due to certain intolerance or allergen, try cutting out one food at a time for a few days. That way, you can more easily identify what could be causing your bloating and eat less of it.
To reduce bloating, eat slowly, drink adequate water, try alternatives for foods that are causing bloating, and move more. Walking after a meal can help alleviate bloating.
Stress will wreak havoc on your body. You probably already know, the obvious consequence of stress for overindulging in unhealthy foods.
But it can also raise stress hormones in your body such as cortisol which can sabotage your weight loss efforts.
So it’s not corny to pursue a Zen lifestyle and environment. Go ahead and use relaxation techniques and fancy candles if you have to.
Being happier will not only help you lose more weight, but it’s good for your health in numerous ways.
Lack of sleep
Sleep is when your body repairs and restores itself in many ways. It’s easy to think that lack of sleep will only cause you to feel tired and maybe get dark circles under your eyes.
But lack of sleep has many negative health effects one of which can be weight gain. Get at least seven hours of shut-eye as part of your weight loss goals. If you have trouble sleeping, try some of these tips.
Make it easier to eat healthily
Eating healthy and counting calories can be draining and daunting for some. But there are ways to make eating the right foods easier on yourself.
Drink your veggies and fruit
Vegetables (especially green leafy vegetables like spinach) and some fruits are great for losing weight. Most veggies are very low carb and high in nutrients that actually help speed up weight loss.
Of course, eating vegetables can be a challenge. I personally believe one of the most amazing inventions for losing weight is this little gadget.
Make smoothies out of vegetables and no it doesn’t have to taste like cardboard. You can make tasty smoothies that are packed full vitamins and minerals using veggies and low carb fruits. There are so many great smoothie recipes out there.
Plan your meals
Another way to make it easier to eat the right foods is to plan your meals and snacks ahead of time.
The last thing you want is to be caught hungry with no healthy food in sight. We all know that scenario. It’s easier to grab unhealthy processed snacks or takeout if you’re unprepared and hungry.
Keep healthy snacks in stock or prepare them in advance. If you really find you’re too busy to plan your meals ahead of time, try a meal planning service like the $5 meal plan.
It can go a long way in helping you lose weight. It might even save you money in the long run because you will spend less money on last-minute takeout.
Eat foods that burn calories
Certain food such as cinnamon and cayenne pepper and drinks like green tea and even coffee have been shown to help burn calories. Just make sure you cut out sweeteners and syrups from your coffee if you drink it.
Exercise without really trying
Exercising is a pain unless you enjoy it right? Usually, gym or running is the first thing that comes to mind when we think of exercise.
I always hear people saying things like “I’m going to start running five times a week to lose weight.”
But if you don’t actually like running, then don’t do it. You do not have to subject yourself to hours of jogging or running every week if you don’t enjoy it.
If you like music or dancing, why not try a dancing or Zumba class? There is even Zumba in the dark for those who would rather not show off their dance moves to the rest of the class.
How about trying other activities like hiking or swimming? Most activities have many options for different fitness levels so you can do them even if you’re a beginner.
If you enjoy it, you won’t even know you’re exercising and it will help you stay consistent. That’s a really easy way to lose weight without really trying.
Take on a short-term challenge
Consistent exercise is great but short-term fitness challenges and programs like the couch to 5K challenge are great for a few reasons. First, they motivate you to get started on exercise especially if you’re a beginner.
And second, if you find it hard to stay consistent with your fitness regimen, short-term challenges can help you get into a good daily fitness habit.
Another reason to try challenges every few months is that in most cases you do these challenges as part of a group which gives you extra motivation to stay accountable.
Well, that’s it for today. I hope can try some of these helpful tips on how to lose weight fast naturally and permanently. If you have any questions, let me know in the comments below.
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