Weight loss, two words that can make just about anybody cringe. Losing weight doesn’t have to be a battle and keeping it off shouldn’t be either. I’m going to show you how with 5 simple and natural strategies.
Everybody has reasons for wanting to lose weight. Whatever yours is remember to be sensible and safe. This is a good place for me to add a disclaimer. I am not a medical professional so please consult a physician or a therapist if necessary before following anything listed below.
Now that that is out of the way I will say that if you implement any one of the strategies on this list you have a really good chance of seeing some change in your life. Let’s get started.
- Make the decision. This is a big one and I present this idea first because without it nothing much is going to happen. If you want to lose weight you have to make the decision to lose weight. It sounds simple but it can be the most difficult decision to make. No matter how much you want to lose the weight making the decision is often the hardest. Once you make the decision you’ll find the rest isn’t so hard.
- Get moving. I know, you’re tired of hearing this one, but it’s true. To burn off fat and calories you have to get moving. Don’t fret. You don’t have to have a gym membership or hire a personal trainer. Although, if you want to you certainly can. To get moving, all that you have to do is increase your activity level. So, get up and walk around, increase the number of steps that you take each day and you will begin to notice a difference. Remember, slow and steady wins this race.
- Reduce your calorie intake (especially if you’re not going to exercise). The reality is, if you’re eating and not matching your intake with what you’re burning through exercise or some other type of movement you are going to gain weight. Reducing the amount that you eat (or drink) doesn’t have to be painful. If you usually have 4 spoons of rice, have 3 or even 3 ½ instead. If you drink 5 cans of soda (even if it’s diet), reduce it to 4. Each week, gradually decrease your intake. You want to be healthy though so don’t decrease your intake too much. There are some great online resources that will let you know how many calories you should have each day. Stay within the recommended guidelines. Remember, you’re in this for the long haul. You want to lose the weight and keep it off. By gradually reducing your food intake you are more likely to keep the weight off.
- Supplement. Supplements can be added to your weight lost regime. It’s best to get your vitamins and minerals from foods, so that’s always the number one recommendation. However, there are some good quality supplements out there that you can try. I’m no medical doctor so always check with your physician before taking any kind of supplements. I’m only going to tell you about 2 supplements (there are tons). I thought these two were pretty interesting.
Fish Oil: Fish oil along with exercise has been shown to reduce body fat ( Hill, Murphy, Buckley, & Howe ,2007). You can get your fish oil (omega 3s) from foods like fish (salmon, mackerel, sardine), walnuts, and even beef (grass-fed is best).
L-glutamine: L-glutamine is an amino acid and it has been demonstrated to reduce waist size (Laviano, A., Molfino, A., Lacaria, M., Canelli, A., De Leo, S., Preziosa, I., & Rossi Fanelli, F., 2014). Foods rich in l-glutamine include red cabbage, lean cuts of beef, poultry, eggs, and dairy products.
- Know your “why”. This is a big one because this is why you will make your decision to lose the weight and it is also why you will keep the weight off once you have lost it. You’re the only one who knows why you want to lose weight. Be honest with yourself about what that reason is and watch things begin to change for you.
I applaud you for taking steps to losing the weight and keeping it off. I think you realize by now that weight loss has a lot to do with your mindset. If you can find a reason for wanting to lose weight and make the decision (commitment) to lose weight you will more than likely lose the weight and keep it off (that’s if some other health issue isn’t going on).
Hill, A., Murphy, J., Buckley, K., & Howe, P. (2007). Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors. American Journal of Clinical Nutrition, 85 (5), 1267-1274.
Laviano, A., Molfino, A., Lacaria, M., Canelli, A., De Leo, S., Preziosa, I., & Rossi Fanelli, F. (2014). Glutamine supplementation favors weight loss in nondieting obese female patients. A pilot study. European Journal of Clinical Nutrition, 68(11), 264-266.