Are you too busy to go on a strict diet or commit to a daily exercise routine?
Who isn’t right?
That doesn’t mean you should give up on trying to lose weight or strive to feel healthier.
On the contrary, a few tips and facts can help you get back on track. Before we dive into the details, bare in mind that there are many reasons you might gain weight easily and have a hard time losing weight.
Some you’ve inherited and other are caused by the natural process of aging.
Yet other well documented factors include:
- Lack of sleep
- Health Conditions
- Hormonal Imbalance
- Inactive Lifestyle
So what can you do about it?
Although some of these factors cannot be changed like being pregnant, genes and aging, you can still make simple changes to address many factors that can help lose weight.
Below is a list of simple and easy to do natural, tested ways to lose weight (link to studies included).
17 Natural Ways to Increase Your Metabolism & Lose Weight
#1 Increase the Fun Factor
Your activity, whether it be walking, jogging, dancing, aerobics, playing with the kids (or grand kids) or any form of activity that increases your heart rate, will also increase your metabolism. The key is to do something everyday that is Fun!
#2 Get Enough Sleep
Getting quality sleep matters. Your metabolism will work best in a deep sleep. Lack of sleep can also affect your body’s ability to produce hormones that balances your hunger.
#3 Avoid Stress
When you’re under a lot of stress, it’s easy to fall under the “stress eating” spell. Managing stress is a subject for a different article, however, a good option to avoid stress eating is to always have a bottle of water handy instead.
#4 Reduce Sugar Consumption
Reducing sugar consumption is as easy as drinking water instead of soda or juices containing high fructose syrup. If getting rid of your favorite sugary drink completely is not realistic to you, at least consider reducing the amount you consume of it.
#5 Eat Fermented Foods
An effective way to balance the microbiome in your gut is to eat fermented foods. Yogurt, sauerkraut and fermented vegetables contain “good bacteria” for your gut health.
#6 Add Turmeric To Your Spice Rack
Turmeric curcumin has the effect of blocking fat cells from dividing while adding flavor to your food. It is one of the spices used in curry. Bon apetit.
#7 Drink Tea
If you need a caffeine fix in the morning that simultaneously block fat absorbtion, drink green tea or Oolong tea instead of coffee. If you won’t give up coffee, then drink tea in the afternoon.
#8 Use Coconut Oil
A tablespoon of coconut oil a day will help you lose fat more than other oils. You can even use it as a substitute for butter when baking.
#9 Eat More Fat
Packing in more protein is a method used in many medical weight loss programs. Research suggest that fat makes a more efficient source of energy than sugars. Additionally, eating more fat will help you feel full longer.
#10 Balance Your Hormones
The latests in hormone therapies is Bio-identical Hormone Replacement Therapy. If you are over 40, balancing your hormones will help increase your metabolism. Better still, these bio-identical hormones can help increase your memory and attention, decrease anxiety, and help you get a better night’s sleep, which all affect your ability to lose weight.
#11 Sniff Food, But Don’t Eat It
Feeling hungry? Sniff a banana, apple or peppermint. According to the Smell & Taste Treatment and Research Foundation in Chicago, you can trick the brain into thinking you’ve eaten something just by smelling it frequently. The 3,000 volunteers who participated in this test lost on average 30 lbs. each.
#12 Drink Lemon Water First Thing In the Morning
Squeeze a lemon and add room temperature water. This acts as a great digestive tonic to stimulate good digestion. Some studies also suggest lemons may induce appetite suppression.
#13 Incorporate More Cinnamon in Your Diet
Cinnamon is know to have many health benefits. It’s great for your skin, your immune system and probiotics in your gut. As far as weight loss, cinnamon can help balance insulin levels which reduces the amount of fat your body stores.
#14 Drink Water Before Each Meal
This is as easy at it sound. Some studies also show that drinking water every two hours has similar effects.
#15 An Apple a Day Keeps Fat at Bay
If you are the type that eats until satisfied, then this is for you. Eating a low calorie fruit like an apple can help you eat less at lunch and/or dinner while having some other useful benefits.
#16 Manage Weight with Avocados
If you choose to eliminate grain carbs from your diet, then you need to increase your healthy fat intake. Avocados are a great choice, rich in heart-healthy monounsaturated fat that is easily burned for energy.
#17 Snack on Kiwi
Kiwi is a low calorie fruit with a high fiber content. People who eat more fiber in their diet tend to weigh less. You’ll also feel full longer.
As you can see, there are many ways to lose weight without dieting or strenuous exercising.
Kevin Earl, MD
Kevin Earl, MD is a board certified physician and graduated from Arkansas Tech University Magna Cum Laude.
Dr. Earl specializes in non-invasive and minimally invasive anti-aging and body contouring procedures.
His practice, EARLMD in Bentonville, AR, is a patient-centered medical aesthetic practice that uses the latest technology and medical advances to rejuvenate your skin and restore your body to a more youthful appearance.