Jakarta, TOPNews Indonesia —
There are a number of ways to lose weight. Not only by undergoing the method diet certain, losing weight can also be done naturally.
There are several strategies, which have been scientifically proven, can help you lose weight. These strategies include exercising, tracking calorie intake, intermittent fasting, and reducing the amount of carbohydrates in the diet.
Here are seven ways to lose weight naturally.
1. Intermittent Fasting
Intermittent fasting is a short-term fast, in which a person is only allowed to eat food for a shorter duration during the day.
As reported by Medical News Today, several studies found people who did intermittent fasting for 24 weeks experienced weight loss.
The most common method is the 16/8 method, where you are required to fast for 16 hours and eat for 8 hours. Most people set a time of 8 hours in the afternoon until the night before bed.
Studies have found that the 16/8 method can reduce calorie intake while helping you lose weight.
2. Eat slowly and mindfully
Mindfulness eating is a way of eating in which a person is aware of what he or she is doing. This practice allows a person to enjoy food and maintain a healthy weight.
In today’s era, many people eat food while doing other things such as work, watching television, and much more. As a result, many people do not realize what they are eating.
So, try to eat focused without distractions like watching a movie or holding your phone.
Eat slowly and take time to chew and enjoy food. This technique was found to help with weight loss, as it gave the brain enough time to recognize satiety signals that could prevent overeating.
3. Manage Stress
Stress triggers the release of hormones such as adrenaline and cortisol which initially reduces appetite. However, when people are under constant stress, cortisol can stay in the bloodstream longer, which can actually increase appetite.
Implementing an 8-week stress management program can result in a significant reduction in body mass index. You can start doing yoga, meditation, breathing techniques, relaxation to gardening.
4. Eat protein for breakfast
Breakfast with high protein foods can keep you full longer. High-protein breakfast options include eggs, oats, butter, sardines to pudding.
5. Reduce sugar and refined carbohydrates
Avoid drinks and foods that contain a lot of sugar. Also avoid heavy refined carbohydrates.
Excess glucose entering the blood can trigger the hormone insulin which increases fat storage in adipose tissue and contributes to weight gain.
6. Increase fiber intake
Adding lots of fiber to your diet can increase satiety and potentially lose weight. You can start eating fiber-rich foods such as vegetables and fruit, nuts, oatmeal, whole grains, and whole grains.
7. Sleep well
Sleeping less than 5-6 hours per night can increase weight. There are several reasons behind this, lack of sleep or poor quality slows down the process by which the body converts calories into energy called metabolism.
Lack of sleep can also increase the production of insulin and cortisol, which promote fat storage.