Loose Weight Naturally : Lifestyle & Dietary Adjustments

When trying to lose weight it’s easy to get caught up in a cycle of weight loss > weight gain > weight loss > weight gain, and so the cycle continues. This is usually because you pursue a diet and fitness regimen which is simply outside of your comfort zone.

Going from one extreme to the other in a mad bid to lose weight is not the best strategy. Firstly, the body responds best to gradual changes. Secondly, if you aren’t comfortable with a diet and fitness regimen then you’re not going to sustain it. That’s why today you’re going to learn how to make small dietary and lifestyle adjustments that can have a big impact.

How to Lose Weight Naturally

Calorie Counting

If you’re going to successfully lose weight then you need to burn more calories than you consume – period. Use a spreadsheet to make a list of the foods in your diet and then determine your average weekly consumption of calories pertaining to each food. Doing this will help you better determine the sneaky high calorie foods that may be hindering your weight loss efforts.

Cook Your Own

Sourcing, preparing and cooking meals from fresh ingredients is the best way to ensure you have full control over your diet. Ready-made, convenience foods are loaded with additives, preservatives, flavorings and an abundance of other nasty chemicals. Avoid this trap and ensure your body is properly nourished by sourcing fresh produce and preparing your meals from scratch.

More Fruits & Vegetables

Fresh produce should make up a large part of your diet. You should add at least two servings of vegetables with each meal, or perhaps a healthy portion of salad. Also, incorporate a healthy amount of the nutrient rich dark green veggies into your diet. Finally, aim for two servings of fruit daily, replacing snaky type foods for fresh fruits.

Reduce Fat Intake

If you follow through on switching processed convenience foods in place of freshly prepared meals then you’ll naturally achieve this. However, be mindful of the unhealthy fats in your diet and try to reduce them as best you can. Switch to low-fat milk, cut fat off meat before cooking, use butter sparingly, use less oil in cooking, use olive oil, these are great examples of ways you can cut fat out of your diet.

Eat Slower

When you eat to quickly, you tend to over eat as the body doesn’t have enough time to signal the brain that you’ve had adequate food intake. Slow down at meals to better prevent this, put down your cutlery between bites, incorporate chewy foods into meals, and generally strive to be more mindful of the rate at which you consume food.

Manage Portion Sizes

Portion sizes are generally way too big! It’s easy to get stuck in to a meal and clear your plate without even realizing you’re over-eating, this is particularly true of you tend to eat fast. Consider using smaller dinner plates, and consume a full glass of water prior to sitting down to big meals as this will help your body signal the brain that you’re full.

Drink More Water

Water is without a doubt your no.1 weapon for weight loss and healthy living. It contains zero calories and helps to cleanse the body of toxins. You should switch all sugary, processed carbonated beverages for water for an instant impact on your diet healthy living plan.

Get Some Exercise

The term exercise can often leave people with images of having to endure punishing workout regimens yet it really needn’t be like this! In fact, it’s important to only work to fitness levels you’re comfortable with so you can get a routine going. Start by walking and build up from there. It’s not about how much you do in one sitting but rather consistency.

Manage Stress

Stress can affect your weight more than you’d imagine. In particular, the stress hormone cortisol is directly linked to excessive abdominal fat which is the most dangerous type of fat accumulation. Managing your stress will prevent stress hormones being over-stimulated, and can also help curb binge eating as some people turn to comfort foods when feeling down or pressured.

Wrapping It Up

In today’s article we’ve discussed 8 simple dietary and lifestyle adjustments that can help you lose weight naturally. Remember, the key to successful long-term weight loss is consistency! Incorporate the tips discussed one at a time and give yourself time to adjust before making new changes. These small changes may not seem ground-breaking but when combined they can soon start adding up!

Fed up with yo-yo dieting where you lose weight and gain it back?

Learn how you can stick to a diet plan forever by applying these 5 golden rules!

Stretch & become Powerful

Your muscles ache from a good stretch. This is quite normal and is part of the process. Stretching has seemingly been with us and particular with athletes since the beginning of time.

A very key point to good stretching is to hold the stretch for at least seventeen seconds. This is a pearl of wisdom gleaned from a ballet teacher a few years back. She said that any stretch under 17 seconds was just not effective.

The 17 second rule is exceeded in the high intensity Bikram’s yoga where stretches are held for about 30 seconds. Don’t forget the high level of heat that is used in Bikram’s to extract that last little bit of stretch out of your muscles. An interesting twist that is not necessary to gain benefits from stretching. But, it can’t hurt, right?

So what kind of benefits can you expect from stretching? That’s an easy one. Have you ever seen the movie, Blood Sport? Did you know that Frank Dux could truly stretch his body to the extreme. The actor that played him was quite elastic as well.

Great elasticity is also something you might see in well trained Spetsnaz(Russian)agents. They often work out with Russian kettlebells too. They are for superior strength gains and the ability to withstand ballistic shocks.

Why are stretching and flexibility considered important to these people? Stretching gives one the ability to have explosive power available at one’s fingertips without the need to warm up. Of course most of us are not martial artists or agents. But, you’ll be happy to know there are plenty of other benefits.

Let me give you an example. After learning to sit in the full lotus position for long periods of time, my ankles became very flexible. One day I was walking along and my left foot fell into a pothole. This mishap pushed my ankle sideways to about 90 degrees from it’s normal position.

Amazingly, this didn’t even hurt, not one bit. If my ankle hadn’t been so flexible, I may have suffered a sprained ankle. At the very least, it would have hurt for days.

Key point: stretching helps us to avoid injuries. Not only that but if you do have a muscle, tendon or ligament injury it should heal faster, theoretically speaking.

Stretching actually grows the ligaments, tendons and muscles being stretched. They really grow longer over time.

Check with your physician before undertaking any type of exercise, including stretching.