Losing weight is a simple matter of consuming fewer calories than you burn. Eating a healthy and sensible diet combined with increasing your daily activity level is the only way you will lose weight. However, there are many natural ways to jump-start weight loss -- just make sure that the basis of your weight loss program is eating fewer calories and exercising more frequently.
Drink More Water
Drinking more water daily might help you drop pounds, but studies are mixed. The amount of water you need varies, depending upon your size, how active you are and even how much you sweat. As a starting point, women need about 11 cups of water in a day and men require about 15.5 cups, according to CNN Health. If you are more active, drink even more than this. Drink water throughout the day but also time your glasses of water according to your meals. Drink one to two glasses of water 20 minutes before each meal to help you eat less.
Get Active
Regardless of how active you are right now, if you want to increase your weight loss you need to increase your activity level. Adding 10 to 15 minutes of exercise per day may help jump-start weight loss. If you are already exercising each day, increase either the amount of time you spend working out each day or try adding another day of exercise per week. Your goal should be to get at least 2.5 hours of aerobic exercise and at least two strength-training sessions per week.
Increase Intensity
Increase the intensity of your workouts by switching from a lower calorie burning activity to a higher one. If you weigh 160 lbs., walking at a pace of 3.5 mph burns 277 calories in 1 hour. Switching to jogging 5 mph would increase that to 584 calories burned in 1 hour. Taking it up another notch to running 8 mph would burn even more -- 986 calories per hour. Choosing running would burn the most calories and help you lose the most weight. Use a chart to find the number of calories your planned activity burns.
Sleep More
This one may seem too good to be true, but it is. If you want to jump-start your weight loss, be sure you are getting enough sleep each night. While you sleep your body releases hormones. Some of them control hunger. If you are sleep deprived, your body produces more hunger-causing hormones and less hunger-curbing hormones, according to the National Heart, Lung and Blood Institute. In addition, you will crave higher calorie and higher carbohydrate foods that can also lead to weight gain. Aim to get 7 to 8 hours of sleep each and every night, the institute advises.
References
- Centers for Disease Control and Prevention: Balancing Calories
- CNN Health: Trying to Lose Weight? Drink More Water; Denise Mann; August 23, 2010
- Health.com: How Much Water Do You Really Need?
- MayoClinic.com: Exercise for Weight Loss
- National Heart Lung and Blood Institute: What Causes Overweight and Obesity?
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