Nutrition
Shed Pounds Naturally: Top Tips for Weight Loss
If you’re aiming to lose weight without turning to prescription medications like Ozempic, you’re certainly not alone. While such medications can be effective, there are numerous natural strategies that can help you achieve your weight loss goals. Here are four practical methods to consider for shedding those extra pounds.
One effective dietary approach is “volume eating,” which involves consuming foods that are low in calorie density but high in volume. This strategy helps you feel full without overloading on calories. A 2011 study in Eating Behaviors highlighted that individuals who opted for high-volume, low-calorie foods experienced more weight loss and reduced body fat compared to those consuming low-volume, high-calorie diets.
“By filling up on nutrient-dense foods such as fruits, vegetables, whole grains, and lean protein, you can reduce your overall calorie intake and promote weight loss,” says Trista Best, RD, a registered dietitian with Balance One Supplements. She adds, “Volume eating can also be a sustainable approach to weight loss, as it allows for plenty of variety and flexibility in the diet while promoting healthy habits.”
Another well-regarded dietary plan is the Mediterranean diet, which focuses on fruits, vegetables, whole grains, legumes, lean proteins, and healthy fats. The American Heart Association notes its effectiveness not only for weight loss but also for reducing the risk of heart disease and other chronic conditions. A 2014 study found that people following a Mediterranean diet lost more weight and saw greater improvements in cardiovascular risk factors than those on a low-fat diet.
“The Mediterranean diet is a healthy way to lose weight because it emphasizes whole, nutrient-dense foods that promote satiety and reduce overall calorie intake,” explains Best. She emphasizes that this diet is sustainable due to its variety and flexibility.
The flexitarian diet is another option, which primarily focuses on plant-based foods while allowing for occasional meat and dairy consumption. According to Best, “The ‘flexitarian’ diet is a healthy way to lose weight because it emphasizes whole, nutrient-dense plant-based foods while still allowing for occasional meat and dairy consumption.” This diet not only aids in reducing calorie intake but also provides essential nutrients. Research published in Frontiers in Nutrition supports the flexitarian diet’s benefits, including maintaining a healthy body weight and improving metabolic health.
Finally, incorporating more physical activity, minimizing sedentary behavior, and ensuring adequate sleep are crucial for supporting weight loss and enhancing overall health. A 2017 review concluded that engaging in more than 150 minutes of exercise per week leads to significant weight loss and improved health outcomes.
“A few tweaks to your daily habits can add up to major changes in health and weight,” Best suggests. She points out that simple changes like hydration, portion control, adequate sleep, and choosing whole foods over processed ones can significantly boost weight loss efforts.
Remember, while these strategies can be effective, it’s always important to consult with a healthcare provider for personalized advice tailored to your specific health needs.
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