While you may be mainly concerned with how you look when you're overweight, carrying extra pounds is bad for your overall health. It increases your risk of high blood pressure, type 2 diabetes, heart disease, stroke and osteoarthritis. Fad diets relying on chemical-based pills and potions do not work and can be dangerous. Losing weight naturally can be an overall healthier and more effective approach.
Lower Stress
About 40 percent of North Americans have health problems brought on by stress, states Bruce Krahn, author of "The Fat-Fighter Diet." Everyone experiences stress at some point, but chronic or long-term stress keeps cortisol levels elevated for a long period, which activates fat-storage enzymes, Krahn explains. Taking 15 to 30 minutes each day to meditate or do deep-breathing exercises can help you de-stress and boost your weight-loss efforts. Moderate exercise such as walking can also reduce stress, and you'll burn calories while you're doing it.
Eat Nuts
Nuts are often underestimated as diet foods due to their high fat content. Nuts contain essential fatty acids that provide benefits, including maintaining cardiovascular health. They also help to regulate weight naturally by helping to suppress your appetite and curb snacking, a common stumbling block for dieters. To ensure that you get nuts' appetite-suppressing powers without eating too much fat, the American Dietetic Association recommends eating 1 oz. of nuts each day.
Exercise at a Lower Intensity
A common perception among people trying to lose weight is that exercise has to be vigorous and intense. The Centers for Disease Control and Prevention indicates that moderate-intensity exercise can be just effective in helping you lose weight. It simply requires that you do it for a longer period. Furthermore, working out at moderate intensity will help you lose more inches from your waistline than vigorous-intensity exercise.
Drink More Water
The rumors that drinking water can help you lose weight are true. A study presented at the 240th National Meeting of the American Chemical Society indicated that drinking 2 cups of water before every meal caused dieters on a 12-week calorie controlled diet to lose 5 lbs. more than participants on the same diet who didn't drink the water. Drink at least eight 8 oz. glasses of water each day, preferably two before each meal.
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