People often struggle to lose weight and find this journey to be intimidating, frustrating and unachievable. Some people indeed succeed while the majority fail in the long term and see their weight quickly bounce back in a matter of no time. Yes, it is disheartening and demotivating. But the good news is that long-term sustainable weight loss is very much possible if you learn a few fundamental rules to fitness and observe them by heart. These natural weight loss tips will help you accomplish your fitness goals, and make you active and healthy for life.
5 Natural Weight Loss Tips To Achieve Sustainable Weight Loss
Here are five natural weight loss tips for accomplishing long term sustainable weight loss that everyone should know:
1. Maintain a calorie deficit to lose weight
It is the most fundamental rule to weight loss. You can only lose weight only when you maintain a calorie deficit. If the number of calories you burn exceeds the number of calories you consume you will lose weight. If the number of calories you intake matches the calories you expend, you will maintain a stable weight. And if you eat more than what you expend, you will surely gain weight. Therefore, if you want to lose weight, maintain a calorie deficit.
Calorie In > Calorie Out = Weight Gain
Calorie In < Calorie Out = Weight Loss/Fat Loss
Calorie In = Calorie Out = Weight Management / Maintenance
Take Away: Maintain a calorie deficit for effective weight loss or fat loss.
2. Focus on fat loss rather on weight loss
To achieve the best fitness goal, we must understand the difference between weight loss and fat loss. Your body weight is the sum total of your muscle, bones, organs & and water your body retains.
Losing weight doesn’t always mean you are fit: A fit body has lower levels of fat percentage. Your fat percentage is the correct measurement of how fit your body is. It also decides in what shape your body is. Bodyweight is essentially the water weight of your body. When you diet, you feel that you have lost weight. But it is largely because you lost a lot of water weight. The carbohydrates in your body bind with water and therefore lead to weight gain. Therefore, a reduction in carbohydrate levels leads to a loss in weight. It is the main principle of many health and nutrition tactics.
Weight loss = Muscle loss + Fat loss + Water loss
Losing fat leads to real fitness: Losing weight can backfire at times. How? Weight loss may also lead to a loss in muscle mass and lead to weight loss. But this is not healthy, as the more muscle you lose, the less your body expends energy, and the slower your metabolism becomes. It means all the weight you lost comes back. It doesn’t mean you should not lose weight. If you are overweight, some weight loss is necessary to keep fit. But at the same time, you should also focus on fat loss. The best way to do this is by combining cardio exercises with weight training. It will help you lose weight that comes primarily from fat loss and not muscle loss.
Fat loss = Reduction of stored body fat
Here is a chart explaining the difference between weight loss and fat loss. It is one of the most natural weight loss tips you need to know before starting any fitness program.
| Fat Loss | Weight Loss |
|---|---|
| Weight Training, Cardio, Rest & Sleep | Cardio Only: results in skinny Fat |
| Proper Nutrition | Improper Nutrition & Crash Dieting |
| Increased Fitness & Energy Levels | Decreased Fitness & Energy Levels |
| Increased Body Strength | Decreased Body Strength |
| Reductions in fat percentage only | Reductions in muscle mass & structure |
| Increase in metabolism | Decrease in metabolism |
| Low probability of weight bouncing back | High probability of weight bouncing back |
Two people of the same weight and height can look different! Why? The differentiator is the fat percentage. If one person has a lower fat per cent with a higher muscle mass vis-a-vis the other person, he or she will appear fitter despite weighing the same.
Take Away: Focus on fat loss instead on weight loss.
3. Eat the right food but at the right time to lose weight.
The old saying that ‘timing is everything,’ applies to nutrition as well. It means that when you eat is just as important as what you eat. It does not, however, mean that you have a license to consume any amount of calories. It is advisable to be mindful of when those calories are consumed. Therefore meal timings are as important as meal nutrition.
As per the research, mealtime has a positive impact on body mass index (BMI). Those with a lower BMI (more healthy individuals) ate meals on time, with breakfast as their largest meal. Those with higher BMI (less healthy individuals), on the other hand, were breakfast-skippers and ate a larger proportion of meals during the second half of the day.
Also Read: Holistic Health and Wellness – Holistic Approach to Health & Weight Loss.
Follow these five simple rules for accomplishing sustainable weight loss:
Start your day with a wholesome & protein-rich meal
If you are looking for some natural weight loss tips, here are some natural weight-loss food ideas to follow. It is always good to start your day with wholesome and protein-rich meals like rolled oats, wholegrain cereals, eggs and cheese. A wholesome and protein-rich meal not only satiates you for longer but also keeps blood sugar spikes at bay. It keeps you fuller longer and prepares you for a long day ahead.
Eat a healthy meal after your workout
You can make the most of your daily workouts like yoga, jogging, aerobics, or weight training by providing the necessary nutrition immediately after your physical activity. Make sure to make your post-workout meal loaded with healthy carbs, fats and protein.
Eat big and nutritious food at the lunchtime
As per the study, those who ate their major meal post 3 pm lost less weight than those who ate earlier in the day despite similar calorie consumption and activity level. Therefore time your meal accordingly and eat a healthy and fulsome meal at lunchtime. Make sure to eat healthy carbs, fats, proteins, roughage etc.
Eat right and sleep tight
Are you struggling to sleep? The dinner menu could be the reason. As per one study, eating high fibre, high protein dinner and less saturated fat for dinner helped people fall asleep faster vis-a-vis the others. So eat a healthy dinner on time, at least two to three hours before sleep time, and enjoy a night of deep, restful sleep.
Skip bedtime snacks
Eating late at night leads to poor sleep. As the day passes, our metabolism slows down and makes it tough to digest the food. It happens because the body gears up for sleep. So it is best not to eat larger meals at night or eat snacks at bedtime. But if you are famished at night, light and healthy snacks are okay.
The best way to live is to have breakfast like a king, lunch like a prince and dine like a pauper.
Take away: Eating right is important. Eating right at right time is more important.
4. Focus more on the waist to hip ratio measurement rather than BMI alone
The body mass index (BMI) had been one of the main criteria used to determine whether a person is overweight or obese. But it is far from perfect. Recently, BMI has drawn a lot of criticism on whether it is an accurate assessment of health, as it does not take into account the muscle mass and other factors that may impact a personal overall fitness and health. BMI measures body composition and does not actually measure actual body fat. Rather, it is calculated based on a person’s height and weight parameters only. It means a person with high muscle mass can be categorized as obese and a person with high body fat and low body weight may have a normal BMI yet an unhealthy amount of fat.
Therefore, many health practitioners are turning to waist-circumference measurements as a true measurement of health and fitness. Waist circumference is more reflective of visceral (deep) fat levels and future health risks. As we learn more about the dangerous role excess levels of visceral fat play in the body, tracking and monitoring changes in waist circumference is becoming more critical to disease prevention. The increased visceral fat coats the internal organs like a blanket. Although this fat provides stored energy, it can also secrete inflammatory chemicals called cytokines, which can trigger body-wide inflammation, increasing disease risk.
Although everyone should be aware of their own waist circumference measurement, individuals who have a BMI within the normal range may stand to benefit from tracking this measurement the most. People who have a normal BMI may carry a good amount of their weight in their stomachs. It poses a serious threat to health. For men, waist-circumference levels should be below 40 inches, and for women, they should be below 35 inches. Even if your waist is within the normal range, you should monitor it for changes over time. A widening waistline may highlight an increased risk for disease.
Take away: Focus on the Waist to Hip Ratio or Waist Circumference Measurement technique rather than BMI alone.
5. Do not be misled with low-carb, low-fat labels and focus on a wholesome diet
When it comes to shedding pounds, the debate has raged about whether low-carb diets are better than low-fat ones. But I do not believe in such fads. Instead, I suggest focusing on a wholesome diet. Focus on food-real food and do not be misled by low carb, low-fat fancy labels available in the market. The real food is unprocessed, chemical-free, organically grown & pesticide-free. Eat a wholesome diet that is rich in nutrients.
Also Read: Addicted to Sweet Poison? What happens when you stop eating Sugar?
Include lots of vegetables, fruits, legumes and whole grains with minimal processing. If you are non-vegetarian eat healthy, fresh, home-cooked lean meat, fish, and poultry. The idea is to eat fresh and healthy. Eat clean and do not fret about low carb and a low-fat diet. Focus on a whole food diet that is a way of life, not a temporary one. A whole food diet is a lifestyle and emphasizes healthy, real foods.
| What to eat | What not to eat |
|---|---|
| Fruits and vegetables | Prepared and ready-to-eat foods |
| Nuts, seeds, and beans | Heavily processed foods |
| Milk and some dairy products | Refined carbohydrates |
| Meat, poultry, and seafood | Foods with added sugars |
| Minimally processed foods |
Take away: Low-Carb diet or a Low-Fat diet might work in short term. But It is more important to focus on foods that are wholesome, less processed, less refined rather being fooled by misleading Low-Carb, Low-Fat labels in markets.
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Disclaimer: This article is based on the author’s experience over a period of 15 years in the field of health & nutrition. He has applied the same principles and followed these fundamentals to stay fit and lead a healthy lifestyle for the last 20 years. This article is for reference purposes only. Please consult your General Practitioner, Nutritionist or Doctor, before starting any kind of fitness regime or nutrition program.
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