You cannot find a shortcut to long-term weight loss, especially if you want to get lean while staying healthy. Finding and maintaining your healthy weight is important to help lower your risk of breathing problems, certain cancers, Type 2 diabetes, high blood pressure, heart disease and gallstones. Natural weight loss can seem challenging at first. But changing your diet and lifestyle to lose weight naturally rather than relying on liquid meals or diet pills may help ensure that you never have to diet again.
Set Realistic Goals
Losing as little as 5 to 10 percent of your total body weight can be enough to lessen your risk of certain chronic diseases and conditions that are related to being obese, according to the Centers for Disease Control and Prevention. A goal of 10 to 20 lbs. may seem easier to attain then starting right off with the intention to lose 50 or 100 lbs., and you will still reap the health benefits.
Understand Calories
Multiply your current weight by 15. The resulting number is about how many calories your body needs to function if you engage in 30 minutes of moderate exercise per day, according to Harvard Health Publications. One pound of fat contains 3,500 calories. To lose one pound per week, you need to take in 500 less calories than your calories needs per day. For example, if you weigh 160 lbs you need 2,400 calories per day to maintain your weight in a moderately active lifestyle. If you are taking in 3,400 calories per day, reducing that amount by 500 calories won't encourage weight loss because you're still taking in more than you need. You would need to plan your diet around a caloric intake of 1,900 calories per day.
Learn Diet Basics
A diet that is low in saturated fats and high in healthy fats, vegetables, fruits, lean protein and whole grains nourishes your body, allowing it to function efficiently. Processed foods that contain high amounts of sugar, salt and empty calories help make you fat because it takes too much of them to fill you up and keep you satisfied. Foods rich in protein and fiber not only make you feel full faster, they keep you satisfied longer. Healthy fats include olive oil and the oils found in fish, avocadoes, nuts and seeds. Lean protein can be consumed by eating grilled, steamed, baked or broiled fish, poultry and meat. Avoid deep-frying foods or adding cream-based sauces. Eating whole grains instead of processed starches helps you regulate your blood sugars, which can decrease sugar cravings. Cooking and serving foods yourself allows you to control portion sizes and ingredients.
Exercise
Exercise not only helps you burn calories, it can increase circulation, build strength and endurance, balance out your moods and even help you sleep better. The American College of Sports Medicine recommends that people under 65 years of age do moderate cardio workouts five days per week, for 30 minutes each. You can also combine 20 minutes of intense cardio workouts three times per week with eight to 12 repetitions of eight to 10 strength-training movements, at least twice every week. Muscle tissue is more dense than fat, so inch per inch, it weighs a little more. If you're building muscle as you diet, rely more on the tape measure than the scale to chart your progress.
Stay Hydrated
Drinking water is an important part of natural weight loss, because when your body is dehydrated, your kidneys process water more slowly. This can lead to your retaining water weight, according to University of Maryland Medical Center for Diabetes and Endocrinology nutritionist Andrea Wenger Hess. Water also fills your stomach and can help stave off hunger pangs between meals. Drink eight to 10 glasses of water every day to keep yourself hydrated.
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