There is a lot of bad weight loss information on the internet.
Sometimes the simplest remedies really are the best. Here are 11 ways to lose weight naturally:
1.Don’t clear the table
Don’t tell your mom, but we’re giving you official permission to make a mess. As you eat, leave the candy wrappers, fruit peels, nut shells, chicken bones, and other scraps on the table. Seeing it is a visual reminder of exactly how much you’ve eaten and can provide a simple reminder to stop eating when you’re full, according to research done by the Cornell Food and Brand Lab.
2.Ditch the mood lighting
Low lighting may be ideal for a romantic dinner, but you’re going to want to turn the lights up if you’re watching your waistline, according to a study published in the Journal of Marketing Research. Diners who ate in well-lit dining areas were 16 to 24 percent more likely to order healthy fare, the researchers found.
3.Stop charging your phone in your bedroom
Resist the urge to wind down before bedtime by scrolling through Facebook on your phone. Not only do you not want to dream of your ex’s fabulous vacation (and why are you still following him anyhow?), but the blue light from your phone, tablet, or TV screen is messing up your circadian rhythm; this will, of course, make it hard to get a good night’s sleep.
4.Start the day with hot water and lemon
Lots of people love to jump-start their day with a warm beverage, but if you’re looking to lose weight, try a cup of hot water with a squeeze of lemon, says Lacey Lehman, co-founder of Sacred Paths Yoga. “It boosts metabolism and aids in digestion,” she says.
5.Hold your fork in your “wrong” hand
Want to be more mindful of what you eat so you don’t miss your satiety signals and overeat? Slow down, says a study done by Cornell University. A simple way to put a speed bump between you and your plate is to hold your fork with your non-dominant hand. Chopsticks could also help slow things down.
6.Make a bedtime and stick to it
“I refer to sleep as the third pillar of weight loss,” Dr. Apovian says. “Receiving fewer than seven to nine hours of sleep per night ramps up the hunger hormone ghrelin and decreases the satiety hormone leptin.” Sleep deprivation also torpedoes your impulse control, making it less likely that you will stick to healthy food choices and portion sizes the following day, she adds.
7.Eat More Fruits and Vegetables
Fruits and vegetables are extremely healthy, weight-loss-friendly foods. In addition to being high in water, nutrients and fiber, they usually have very low energy density. This makes it possible to eat large servings without consuming too many calories. Numerous studies have shown that people who eat more fruits and vegetables tend to weigh less.
8.Brush your teeth after dinner
Minty fresh breath is an easy way to prevent after-dinner snacking (not to mention have better oral hygiene), says Susan Bowerman, registered dietitian and director of Worldwide Nutrition Education and Training at Herbalife. “Once your mouth is clean, it’s a signal to stop eating, and most people tell me it works like a charm,” she says.
9.Take a morning stroll
Even if you’re just walking to your mailbox and back, getting some sunshine early in the morning can help you lose weight, according to a study from Northwestern University. You don’t even have to jog or power walk (although that’s cool too); simply catching some rays is enough to help your waistline. Plus, what better way to wake up than with some fresh air?
Probiotics are live bacteria that have health benefits when eaten. They can improve digestive health and heart health, and may even help with with weight loss. Studies have shown that overweight and obese people tend to have different gut bacteria than normal-weight people, which may influence weight. Probiotics may help regulate the healthy gut bacteria. They may also block the absorption of dietary fat, while reducing appetite and inflammation. Of all the probiotic bacteria, Lactobacillus gasseri shows the most promising effects on weight loss. Shop for probiotics.
11.Step on the scale every Sunday
Weighing yourself every day can be, well, disheartening, especially if your mood is tied to the scale readout. But if you never weight yourself, your weight is likely to creep up over time. Fortunately, a recent study from Cornell found there is a happy medium. People who weighed themselves at a set time each week not only didn’t gain weight but even lost a few pounds without making any other changes to their diets. They say that seeing the number can make you more mindful of what you eat throughout the week.