If you're trying to lose weight, you’re not alone. Nearly 40 percent of US adults struggle with obesity according to the Centers for Disease Control and Prevention (CDC) report in 2017. Although most people know that reducing calories, eating healthy foods and exercising regularly will promote weight loss, many find it difficult to shed the pounds. This article addresses effective strategies to lose weight naturally.
Case of a Working Mom
Rebecca maintained a healthy BMI until her 37th birthday. Although she successfully lost the weight she gained from her second pregnancy, the pounds crept back over the next year. While juggling the demands of her high-pressure job, raising her two young children and caregiving for her mother after hip surgery, she found little time to exercise and even less time to prepare healthy meals. Plus, she often quieted her stress with her favorite treats: chocolate-chip cookies and kettle-cooked potato chips. When forced to shop for clothes to replace the ones that no longer fit, Rebecca vowed that she would cut the carbs and lose weight so she could feel like her old self again. But each dieting effort ended in a treat binge. What could help?
Tune up Your Body to Lose Weight
Lose weight more efficiently by identifying and addressing underlying medical conditions, hormonal imbalances, nutritional deficiencies, allergies and food sensitivities that may hinder your efforts. Schedule an appointment with your doctor for a weight-loss consultation. During that meeting, make sure to discuss if the below-listed suggestions are appropriate for you given your unique medical history.
Mind Your Gut
Unhealthy gut bacteria not only contribute to obesity, diabetes, digestive problems and joint pain but may also be contributing factors to anxiety and depression. Simple dietary changes can help you lose weight by improving your body’s metabolism and reducing mood disorder symptoms that encourage overeating and under-exercising.
Detox from Sugars and Refined Carbs
Sugars and refined carbohydrates are highly addictive! This explains why so many dieting efforts fail. Just as a person with an alcohol addiction must detox before pursuing recovery, a person with a processed food addiction must detox from these substances before pursuing a clean-eating lifestyle. Here are guidelines for detoxing from sugar and refined carbohydrates.
Choose a Healthy Plan to Lose Weight
Not everyone loses weight in the same way. While some people require fewer carbs, others lose weight by avoiding meat and dairy. Therefore, choose a food plan that best suits your medical needs, budget, time constraints and personal preferences. See the US News and World Report list of the top 41 diets in 2019 which were reviewed by a panel of medical authorities. Some modifications may be necessary to achieve your weight-loss goals.
Fast to Lose Weight
Intermittent fasting can help you to lose weight, especially if you find it hard to follow a specific eating plan. One fasting strategy is to eat only during a specified time frame (ranging from 8 to 12 hours) each day and fast for the remaining time. However, the timing of the fast can be adjusted to fit your schedule. Read here for more information on intermittent fasting.
Nobody’s perfect. We all need to cheat now and then. When you must indulge, follow these three rules:
- Savor your food or beverage slowly and mindfully. Experience it through all your senses. When possible, eat when you are hungry, stop when you are comfortably satisfied.
- Enjoy that glass or two of wine but follow these guidelines.
- When rules #2 and #3 go out the window at that fun wedding or Thanksgiving feast, practice some damage control by going for a walk or joining others on the dance floor.
For many people, the goal to lose weight can be a formidable challenge. However, with a little patience, persistence and positive thinking, you too can lose weight naturally.