Losing weight intentionally presents many life benefits. In addition to becoming healthier, it makes you more confident about yourself and have a greater social life. On the other hand, unintentional weight loss can be unpleasant, especially if that’s not what you want for yourself. This article focuses on intentional weight loss, how to achieve it, and outlines steps you need to take.
Other benefits of intentional weight loss include better heart condition, reduced risk of having diabetes, improved sleep, and enhanced self-esteem.
Here are 8 ways you can lose weight naturally:
1. Eat Nutrient-Dense Foods
The amount of food consumed can influence weight gain. When you eat more, you can add weight quickly. Food is a necessity, so cutting it off is impossible. However, you can be mindful of how and what you eat.
Eating nutrient-dense foods helps to lose weight because they take a long time to digest. You feel less hungry as they remain in your system for a while. This reduces your eating frequency and food portions.
Consider eating lots of fruits too because they are rich in fiber with natural water that fills your stomach and limits hunger. Create a meal plan and ensure each meal has 50 percent fruit and vegetables, 25 percent whole grain, and 25 percent proteins.
Foods like fresh fruits, vegetables, fish, legumes, nuts, seeds, and whole grains are healthful and rich in nutrients. Taking water frequently also reduces hunger. When you substitute frequent eating with drinking water, your body detoxifies more harmful substances.
2. Keep a Food Diary
Most times, people aren’t aware they are gaining weight until it becomes obvious. Monitoring your weight prevents you from falling into this category. A food diary comes in handy. Write the foods you eat and when you eat them. It’s helpful to know the nutrients in the foods as well.
The good old pen and paper could be used for this. However, if you want your diary to be flexible, so you can always have it on you, consider creating a digital one. You can find several food diary apps on app stores.
If you notice you are gaining weight while on a particular diet, that's your clue to switch it. Feel free to experiment with various diets until you find what works best for you.
3. Engage in Physical Exercise and Activities
Exercising regularly helps you lose weight and keep fit. The physical pressure exerted on your body during a workout burns excess fat and tones your muscles. Exercise also enhances mental health. Not only do you get to lose weight but you also enjoy healthier mental health.
You must be disciplined with your workout routine and ensure that you exercise even when you don’t feel like it, otherwise, you won’t achieve the desired results.
Going to the gym helps. However, it’s not mandatory. You can engage in other forms of exercise like jogging, dancing, walking, etc.
4. Cut Down Liquid Calories
Liquid calories contribute to weight gain. While it’s tempting to drink often, it adds calories to your body. Pay attention to your dehydration. When you feel thirsty, having water should be your first option. Consuming drinks with high calories builds up fat in your body.
Consider cutting down the amount of soda and other sweetened drinks you take. You will be surprised at the difference this would make in your weight loss journey.
5. Control Food Portions
Large portions of food lead to high weight gain in the long run. On the other hand, small portions help keep weight in check. If you are used to eating large portions, reducing it drastically could be challenging. Start with little reductions, and take it further gradually.
Use measuring cups and plates to serve a suitable portion. The idea is to reduce your portions, not to starve yourself. Eat healthily with caution.
6. Control Your Appetite
The temptation to give in to your appetite for food can be strong, especially when your favorite foods are involved. Although it’s not easy to resist, it’s doable. A good tip is to remind yourself about your reason for wanting to lose weight. This helps you stay focused on the big picture, resisting distractions like eating your favorite foods outside your diet plan.
Include the meals you enjoy in your diet at specific times. When you crave them, remind yourself that you will have them according to your diet calendar.
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7. Seek Social Support
If you are struggling with losing weight, seek support from family and friends. Speaking to loved ones about your weight loss journey and asking for their help in areas you need it can make a lot of difference. These are people who love and care about you regardless. They will be willing to give you all the support you need.
If you feel brave and confident about your weight loss journey, you could share your progress on social media to create a sense of accountability. Knowing that others are watching your progress will motivate you to keep pushing even when you feel like giving up.
8. Stay Positive
Losing weight can be hard. Sometimes, significant results take a long time to show. This can be discouraging, making you feel like you are wasting your time and efforts. It takes being intentional about staying positive to keep going.
It may look like you are not progressing, but as long as you are consistent, rest assured you are doing okay. Eventually, the results you desire will begin to show. Weight loss isn’t temporary; it’s a lifestyle. When you get used to it, your results will be sustainable.
Lose Weight Naturally for the Long Haul
Many people embark on a weight loss journey but only a few make it their destination. This is because they focus on short-term gains. To lose weight, develop a long-term mindset. See it as an investment in your health. While it’s okay to monitor your progress, don’t be discouraged if the numbers aren’t looking good in the beginning. As long as you remain dedicated, you’ll lose as much weight as you want in the long run.