Categories: weight loss

How to lose weight naturally

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Discover how to lose weight naturally.

Overweight and obesity represent a major public health concern, which affects more and more people, especially in industrialized countries.

Different factors are involved in their development and, in addition to the impact on health, life expectancy is greatly reduced. In the U.S., 32.5% of the population is overweight and 36.5% obese.

Dietary practices to lose pounds are numerous and are often adopted for aesthetic reasons.

There are also multiple diets to lose weight, burn fat, lose calories and lose weight quickly, but these diets often turn out to be ineffective or inconclusive. How to lose weight naturally

Nevertheless, it is important to respect this need for thinness, which can affect physical and psychological well-being.

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To know how to lose weight naturally and for this weight loss to be effective and lasting, it is advisable to do so in an adapted and personalized way, respecting your caloric needs and your metabolism, while avoiding creating frustrations.

If you want to know how to lose weight naturally, we share some tips in this article.

What is weight gain?

According to the WHO, overweight and obesity are defined as “an abnormal accumulation of fat which can harm health”.

Weight gain results in a change in body mass, ie excess fat linked to an imbalance between energy intake and expenditure by the body.

Weight gain is not necessarily an increase in adipose tissue (fat), extra pounds can correspond to muscle mass gain or water retention in the body.

To assess whether or not there is real overweight linked to excess fat, certain body indices make it possible to situate oneself about ideal weight.

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Body mass index

Before knowing how to lose weight naturally, it is interesting to evaluate your ideal weight using the body mass index, or BMI, which indicates the increase in fat mass and allows you to estimate a person’s corpulence.

The WHO defines the BMI by dividing the weight (in kilos) by the square of the height (in meters): weight/height 2, and gives a classification according to the values obtained:

•BMI < 16.5 = malnutrition or starvation

•BMI > 18.5 = underweight

•BMI 18.5 to 24.5 = normal build

~BMI 25 to 29.9 = overweight

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•BMI > or equal to 30 = obesity

Obesity is distinguished according to 3 stages:

~BMI between 30 and 34.9 = moderate obesity

•BMI between 35 and 39.9 = severe obesity

•BMI > or equal to 40 = morbid obesity

These values are only valid for adults over the age of 18.

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You should still know that the BMI has its limits and does not take into account certain parameters such as the type of frame, the proportion of lean mass, and the proportion of abdominal fat.

Thus, two people of the same height and the same weight with an identical BMI will not necessarily have the same silhouette: one may appear thinner and the other thicker.

Body mass index generally increases when physical activity is insufficient and the diet is too high in calories. The BMI is therefore the first indicator to know before trying to find out how to lose weight naturally.

The metabolism

The basic metabolism is the energy consumed by the body at rest to enable it to carry out its vital functions at rest: functioning of the heart, respiration, temperature regulation, digestion, brain, tissue repair, etc.

The basic metabolism accounts for 60% of daily expenses and varies according to the sex, height, weight, age, and physiological state of the person.

For instance, basic metabolism decreases with age, which explains why it is more difficult to lose weight at 40 than at 20.

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It also decreases in the event of repeated calorie restriction: the body understands that it is in “starvation mode”, and in anticipation, it will seek to store fat to make its reserves in case such a situation occurs again.

In other words, as soon as the fat reserves decrease significantly, the body burns fewer calories, and the metabolism drops.

Thus, weight loss diets are irrelevant because they tend to decrease basal metabolism.

On the other hand, the more the metabolism increases, the more the fats melt.

One of the ways to increase your metabolism is physical activity, so if you’re looking to find out how to lose weight naturally, you should know that sport is a good way for your muscles to consume a significant amount of energy.

The energy balance

To know how to lose weight naturally, it is also interesting to understand that our body needs the energy to live and this energy is brought to the body by food in the form of calories.

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The energy balance corresponds to the difference between the inputs and outputs of the body.

If the intake is greater than the need, the energy balance is positive and the body stores the excess fat: we gain weight and grow.

~If the intakes are lower than the needs, the energy balance is negative and the body destocks the fats in reserve to provide energy to the body: we lose kilos and we lose weight.

If the intakes are equivalent to the expenditures, the energy balance is balanced and the weight remains stable.

It, therefore, seems obvious that to lose the extra pounds and lose weight naturally, it is necessary to act on two complementary levers: food and physical activity.

However, we will see that there are other natural solutions when trying to find out how to lose weight naturally because weight loss is not always linked to a diet that is too rich and/or exceeds one’s needs.

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The causes of weight gain

Nutriment

As we have seen, a diet that is too high in calories is often the cause of weight gain.

Industrial products and the consumption of fast food, foods rich in fats, sugars, and salt, automatically induce excess fat in the body, especially if these products are consumed regularly and excessively.

If you want to lose weight naturally, it is, therefore, necessary, first of all, to adopt a healthy and balanced diet, rich in fruits and vegetables, while eliminating industrial products and limiting excess fat, sugar, and salt.

Heredity

A genetic predisposition to obesity exists: genes are involved in obesity and make people more prone to weight gain.

A child whose one parent is obese is more likely to become so, and this risk increases if both parents are obese.

The food education received from an early age is also a factor to be taken into account.

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However, the cause of heredity is not inevitable: it, therefore, remains interesting to find out how to lose weight naturally by playing on other factors and paying more attention to a healthy lifestyle and a balanced diet.

Medications

Some medications increase appetite and promote weight gain.

It is therefore important to find out about a possible link between your treatment and weight gain and to discuss it with your doctor if you are looking to find out how to lose weight naturally.

Hormonal factors

Hormones play an important role in weight gain because they influence the storage and release of fat as well as the hunger-satiety system.

For example, insulin and cortisol (stress) are the hormones that come into play in fat storage; adrenaline, thyroxine, and adiponectin participate in adipose destocking; leptin and serotonin regulate satiety; ghrelin and cortisol affect hunger.

There are also ovarian hormones that impact weight gain in women.

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The dosage of these hormones prescribed by your doctor makes it possible to distinguish whether a hormonal cause is linked to your weight gain.

You can then consider appropriate solutions with your doctor while ensuring a balanced lifestyle.

Smoking cessation

Smoking tends to accelerate basal metabolism and when smoking is stopped resting energy expenditure decreases, leading to weight gain.

On the other hand, when you stop smoking, you try to compensate by eating more to calm stress or emotion.

It is therefore recommended to be accompanied when quitting smoking and to increase physical activity to avoid gaining weight.

Stress, psychological and emotional factors

Hunger is the feeling that drives us to eat to meet a physiological need of the body. However, we do not always eat for this reason.

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It often happens to eat without feeling really hungry and to use food to satisfy an emotion such as sadness, anger, depression, or stress.

Such behavior can lead to weight gain and is then referred to as “emotional pounds”.

This reaction is human and should remain occasional, but if it represents the only response to emotional difficulties and psychological suffering, this eating behavior then becomes problematic.

In this case, it is preferable to be accompanied by a psychologist, to speak to a trusted person or a therapist to get to the root of the problem, work on the sources at the origin of this behavior, and consider solutions for managing stress and healthier and more natural emotions such as breathing exercises or the use of plants.

Also, adopt a diet that will help reduce fatigue and stress in your daily life if you want to know how to lose weight naturally.

Lack of sleep

Insufficient sleep disrupts the activity of hormones: the hunger hormone, ghrelin is increased, while leptin, responsible for satiety, is decreased.

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This explains why the feeling of hunger is disturbed and we eat more.

Studies have shown this correlation between lack of sleep and weight gain: A sleep duration of five hours results on average in a higher BMI of 3.6% compared to people who sleep eight hours.

In short, the less you sleep, the more pounds you gain. It is therefore important to promote quality sleep.

Repeated restrictive diets

As we have seen previously, following repeated diets to lose weight decreases the basic metabolism and promotes, in the long term, weight gain.

Not to mention the frustrations that a slimming diet can induce, leading to compensation once the diet is over or when an emotional or stressful situation is encountered.

Water retention

Weight gain by water retention is an accumulation of water (and not fat) that stagnates in the tissues of the body.

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Water retention can cause the weight to fluctuate by a few pounds and make you feel bloated.

This water retention is found especially in women, who are more prone to hormones and circulatory problems.

Sedentary lifestyle

The lifestyle we currently lead allows us to experience greater comfort in our daily lives but, at the same time, encourages a sedentary lifestyle.

However, a lack of physical activity does not burn excess fat and the body only accumulates excess calories and therefore pounds.

Hydration

Our body is made up of 60% water and if we do not hydrate ourselves enough during the day, the body functions less well.

Water carries nutrients, hormones, and other cellular compounds through the blood.

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It also cleans waste from the bloodstream and improves organ function.

Being well hydrated does not directly allow you to lose weight but calms your appetite and above all allows you to increase your basic metabolism: the organs work better, allowing the body to burn more calories.

Drinking enough water already helps promote weight loss naturally.

How to lose weight naturally

To know how to lose weight naturally, it is important to first determine the cause of weight gain.

Check, using an impedance meter scale, if the extra pounds come from excess fat or water retention or weight gain.

Knowing the cause or causes of weight gain will help you know how to lose weight naturally and you can work on these axes in a targeted and effective way.

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A healthy and balanced diet

Do you eat more than your calorie needs and want to know how to lose weight naturally?

First of all, stop restrictive diets and adopt a rather healthy and balanced diet, reasonably low in calories to allow fat destocking without causing frustration or weight gain after the diet.

Reduce the number of foods with high caloric values and choose foods according to their nutritional values (quantity of lipids, sugars, and salt). Avoid deli meats and fatty meats, limit fatty cheeses, and favor lean meats.

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Choose good fats: foods rich in omega-3 (sardines, mackerel, anchovies, rapeseed oil, flaxseed oil, etc.) and avoid calorie bombs such as pastries and pastries.

Adopt a reasonably low carbohydrate diet by choosing foods with a low glycemic index, eliminating those with a high glycemic index and sugary drinks. Also, limit the intake of starchy foods while increasing the share of vegetables.

To set up a diet adapted to your caloric and energy needs, which takes into account your psychological difficulties, your health problems, your treatments, and which will allow you to lose pounds without frustration, consider being accompanied by a therapist.

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Promote quality sleep

Do you not get enough sleep or your sleep is disturbed and you want to know how to lose weight naturally?

Promote quality sleeps naturally and sets up an evening ritual like reading a book or listening to soft music before sleeping.

Ensure an ambient temperature of 16° to 20° in your room and avoid late exposure to screens.

Stick to a fixed bedtime and wake-up schedule, and do not engage in any activity in your bedroom other than sleeping or having sex.

If you can’t sleep, get out of bed and get up to do some quiet, non-stimulating activity if sleep doesn’t come after about 20 minutes.

Have a regular physical activity

Do you have difficulty practicing physical activity and want to know how to lose weight naturally?

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Physical activity helps burn fat and kick starts metabolism.

It is important to practice a physical activity adapted to your needs and your state of fatigue: do not force your abilities but listen to your body and go gradually, without exceeding your tolerance threshold.

We generally recommend doing 3 to 5 sports sessions of 30 minutes to 1 hour per week.

To lose weight naturally and effectively, choose a sport that makes you happy to avoid getting bored and discouraged too quickly.

Compose your sessions with a cardio session to oxygenate the cells and sweat (cycling, running, brisk walking) with a muscle strengthening session for better use of the glucose and insulin found in the muscles and thus allow limited fat storage.

Eliminate water retention

Do you have heavy, swollen, or even painful legs and want to know how to lose weight naturally?

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If weight gain is linked to water retention, there is lymphatic drainage which is a massage technique aimed at stimulating the lymph.

Lymphatic drainage acts on the general circulation and allows water to be evacuated from the tissues.

Contact a specialized physiotherapist to benefit from the benefits of this technique and lose the pounds linked to water retention.

Stay hydrated

You don’t drink enough during the day and you want to know how to lose weight naturally?

In weight loss, water helps to feel less hungry because the stomach will feel full.

It is advisable to drink a large glass of water before a meal or when the feeling of hunger appears between meals.

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The recommended daily allowance is to drink 1L to 1.5L of water per day.

Thus, by determining the cause or causes at the origin of the weight gain, it is possible to start losing weight naturally.

Optimize your weight loss

To help you in your search for how to lose weight naturally, here are some tips that will help you optimize that weight loss:

Cooking mode

Favor steaming, boiling, or stewing. Prefer raw oils with a first cold extraction and rich in Omega-3 such as rapeseed oil and linseed oil.

Snacking

Avoid snacking between meals. For this, the satiety index makes it possible to classify foods according to their “satietogenic” effect, ie their ability to satiate and calm hunger.

This parameter is interesting to avoid cravings and food urges between meals. It allows you to better choose your foods to help you lose weight.

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The main variables that increase the satietogenic effect of food are:

•its richness in proteins which modify the level of satiety hormones,

•its richness in fibers which increases the volume of the food bolus and slows down the emptying of the stomach,

•the volume effect of a low-calorie intake: certain foods are low in calories compared to their weight because they are composed mainly of water and fiber.

Slimming tips

•Eat in smaller dishes.

•Place the fork between each bite to take the time to chew slowly.

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•Eating in peace without television or computer.

•Eat meals at set times.

•Season your dishes with aromatic herbs and spices.

•Cook with simple, fresh, and seasonal foods.

•These tips for losing weight naturally can be combined with herbal supplements.

How to lose weight naturally with natural products?

Nature offers many solutions to improve our health and certain foods or certain plants can come in support if you are looking to know how to lose weight naturally.

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It is possible to consume them raw in food, in the form of herbal tea, or even in the form of food supplements, to benefit from the synergy of different plant extracts.

However, it is important to ensure that their use is part of a healthy lifestyle and a balanced diet for better results in your goal of losing weight naturally.

Foods to lose weight naturally

Fenugreek helps support and balance fat metabolism, helps maintain normal blood glucose levels, and contributes to normal glucose and insulin metabolism.

Rosemary is used to aiding digestion. It helps support the normal functioning of the liver, stimulates the production of digestive juices, and contributes to better digestion of fats.

Cilantro helps maintain normal fat digestion and maintain normal cholesterol levels.

Alfalfa contains herbs that affect metabolism and appetite, resulting in the reduction of body weight.

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Sweet Pepper, Paprika (Capsicum annuum) increases energy expenditure and calorie control.

The artichoke acts on the liver and promotes weight loss.

Bilberry normalizes the metabolism of carbohydrates, lipids, and proteins.

The cola nut is the fruit of the Collier, it promotes slimming and helps burn fat.

Herbs lose weight naturally

Tea helps control fat metabolism, increases energy expenditure, and prevents the accumulation of triglycerides in the body.

Green tea inhibits catechol-O-methyltransferase, an enzyme involved in the thermogenesis (combustion) of fatty substances.

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Mate participates in the management of the body’s weight by promoting lipid degradation.

German chamomile or chamomile normalizes lipid metabolism and promotes weight control.

Burdock is used to facilitating intestinal digestion and fat digestion.

Guarana is traditionally used to help control weight because it promotes fat metabolism.

Garcinia or Malabar Tamarind helps control weight, helps reduce fat storage, and reduces the feeling of appetite.

Ascophyllum is an alga rich in trace elements, which helps to reduce fat absorption.

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Coleus forskohlii is a plant used in Ayurvedic medicine and an excellent fat burner. It helps to regulate the destocking of fats and thus helps to manage body weight.

Achyranthes Aspera is a species of tropical plant that helps balance excessive appetite and supports weight loss.

The Knotweed is a plant that contains herbs acting on the metabolism and appetite, which leads to the reduction of body weight.

Food supplements are used over short periods, in the form of a cure, to help lose weight naturally, but these natural products do not dispense with working on the various factors at the origin of weight gain if you want to lose weight permanently.

How long does it take to lose weight naturally?

To lose weight naturally, it is important not to set too big goals in terms of kilos, to go gradually, according to your abilities, with the right motivations, a resistant mind, and good shape.

It is therefore not recommended to follow a slimming program if you are going through a difficult period psychologically or if you lack vitality.

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Indeed, losing weight takes effort – even when it comes to losing weight naturally – and could cause more fatigue or frustration if you are physically and/or psychologically fatigued.

It will therefore be wiser to work on vitality and mental well-being before considering losing your extra pounds.

Similarly, for some people, it is interesting to work upstream on the intestinal flora if it is unbalanced.

If this work is not done, an unbalanced intestinal flora can induce food urges that will be difficult to suppress during a weight loss program, which would affect mental well-being.

Taking all these parameters into account, weight loss can take more or less time depending on the individual.

Adopting new habits and learning to lose weight naturally takes time and everyone has their adaptive capacity, so it’s important to listen to each other and go at their own pace.

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It’s not about making weight loss an obsession but about taking a step back and focusing instead on acquiring new reflexes and long-term lifestyle habits.

To do this, set yourself a reasonable goal and then estimate the time needed to lose weight naturally and reach your ideal weight: for lasting weight loss, do not lose more than 500g per week or 2kg maximum per month.

Do a weekly weigh-in and take your measurements (waist, hip, thigh) once a week, on an empty stomach.

Above all, do not try to lose more weight than you should. Ideal weight is the weight you feel good about yourself, so be sure to stop and stabilize your weight when your weight loss goal is reached.

Losing weight naturally is good, but how to lose weight permanently?

If you want to know how to lose weight naturally, it is also essential to know how to stabilize your weight.

Very often, after a diet, even if it is a natural weight loss program, it is possible to regain the lost pounds, or even more.

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After reaching your ideal weight, care must therefore be taken to ensure a stabilization phase that allows you to maintain this weight sustainably.

Generally, this stabilization phase is equal to the time it took to reach the optimal weight.

It takes some time for the brain to adjust its “ponderosa” and to be able to readjust its program to the new weight, and this time corresponds to the stabilization phase.

During this phase, it is simply a matter of maintaining the good eating habits acquired during the diet to lose weight naturally and of reintroducing the foods that have been removed or limited in a reasonable manner, taking care not to overindulge.

Stabilization will also be optimized by maintaining regular physical activity and nutritional reflexes acquired during food rebalancing.

So, if you are looking to know how to lose weight naturally, it is also important to try to stabilize this weight to lose weight permanently.

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Conclusion

Losing weight naturally is above all a way of life to adopt in the long term. It’s not just about losing weight for aesthetic reasons (although that reason is legitimate) but about ensuring better health and maintaining good habits.

Guilt can very quickly be felt when you decide to start a slimming program, but to avoid this, it is advisable to prepare well, not to start without determining the cause, and to go slowly, without frustrating or upsetting your body.

Taking your metabolism into account, really distinguishing the feeling of hunger, choosing the right foods while ensuring an adequate calorie intake, practicing regular physical activity to burn fat, promote quality sleep and stay well hydrated, will already give positive results.

It is therefore important not to neglect a healthy lifestyle, and to use food supplements and natural products only in this context.

However, it can be difficult to know how to lose weight naturally without support, which can affect mental well-being, so do not hesitate to seek support from a practitioner if necessary.

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