{"id":517,"date":"2019-05-22T09:56:38","date_gmt":"2019-05-22T09:56:38","guid":{"rendered":"https:\/\/www.diabetesasia.org\/magazine\/?p=517"},"modified":"2025-04-10T15:11:03","modified_gmt":"2025-04-10T09:41:03","slug":"what-is-the-most-natural-way-to-lose-weight","status":"publish","type":"post","link":"https:\/\/www.diabetesasia.org\/magazine\/what-is-the-most-natural-way-to-lose-weight\/","title":{"rendered":"What is the most natural way to lose weight?"},"content":{"rendered":"
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\u00a0Things You Can Do naturally for Your weight loss<\/strong><\/h2>\n
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EAT SLOWLY<\/h2>\n<\/div>\n
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This gives your brain the chance to get the signal that you\u2019re full, so you\u2019re less likely to overeat<\/a><\/strong><\/span>. And if you take it slow, you\u2019re more likely to think about what you\u2019re eating and make sensible, healthy choices.<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
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SOCIALIZE<\/h2>\n
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It\u2019s not about how many people you know or how often you see them. What matters is a real connection with others. It can make you happier, more productive, and less likely to have health problems. So call up a friend and go to dinner, or join a team or club to make some new ones.<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
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DON’T DRINK JUICE, EAT FRUITS<\/strong><\/span><\/h2>\n
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If you like orange juice, have an orange instead. Even 100% pure juice loses nutrition when you process it, and it can put a lot of hidden sugar in your diet. On the other hand, actual fruits<\/a><\/strong><\/span> are good sources of vitamin C, potassium, fiber, and folic acid. And they\u2019re low in fat, sodium, and calories.<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
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TAKE TIME OFF<\/h2>\n
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It\u2019s a time when you can bond with family and friends, which is good for your mental and physical health. People who take more vacations live longer and are less likely to have heart disease and other health problems.<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
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FAT<\/strong><\/span><\/h2>\n
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It\u2019s not as clear-cut as it sounds. You want to keep an eye on trans fats,<\/a><\/strong><\/span> which are added to some foods (like frozen pizza and baked goods) to keep them fresh. They\u2019ve been linked to heart disease. But some fat — from dairy, whole eggs, fish, avocado, or nuts, for example — is good for you as part of a balanced diet. And high-fat dairy may even help you lose weight better than low-fat.\u00a0 This may be because the fat satisfies your hunger better than other calories.<\/div>\n<\/div>\n

MANAGE YOUR STRESS LEVEL<\/h2>\n
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We all have stress in our lives. It makes your muscles tense and your heart race. If this happens a lot — during your daily commute, for example — and you don\u2019t handle it well, it can cause serious health problems, including high blood pressure, ulcers, and heart disease. So take time to breathe, do something that calms you, and try to accept what you cannot change — like rush-hour traffic.<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

CUT THE SUGAR<\/h2>\n
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Most of us get way more of it than we need. It\u2019s not just the added calories and the lack of nutritional value:\u00a0It also can make your blood sugar spike and then crash, and that leaves you tired, hungry, and irritable — \u201changry.\u201d<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
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BE ACTIVE<\/h2>\n
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Exercise is a proven way to improve your health, your mental well-being, and even your libido. You don\u2019t have to sign up for the New York Marathon — just get your heart rate up for 30 minutes or so a few times a week. Gardening works, and so does a walk around the block. If you can\u2019t make it a habit on your own, try to make it social:\u00a0Join a local sports league or plan regular runs with a friend.<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

KEEP MOVING<\/h2>\n
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If you work in an office, get up and walk around every hour or so, or try a standing desk for part of the day. You\u2019ll burn more calories, improve your circulation, and stay more alert. It may even help prevent certain health issues, like diabetes and high blood pressure.<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

TAKE GREEN VEGETABLES REGULARLY<\/h2>\n
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Kale, spinach, collards, Romaine, arugula, bok choy, broccolini — make sure you get plenty of these leafy green vegetables. They\u2019re chock full of nutrients, low in calories, and have loads of fiber, which fills you up and satisfies your hunger.<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

DANCE<\/h2>\n
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It keeps your mind sharp because it\u2019s a skill that involves body movement, and that\u2019s especially good for your brain. It\u2019s also social and can be lots of fun, which bring health benefits of their own. And you might not even notice that you\u2019re exercising!<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

TAKE A PROPER SLEEP<\/h2>\n
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A lack of sleep can lead to diabetes, heart disease, obesity, and depression. If that\u2019s not enough reason to get your ZZZs, it also makes car crashes and other accidents. Adults should get 7 to 9 hours each night.<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

GET OUTSIDE<\/h2>\n
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The sunlight helps set your sleep clock and leads to more exercise. You\u2019ll also get more vitamin D, which many Americans don\u2019t get enough of. It\u2019s important for cell function, mental health, and heart health. But don\u2019t stay in the sun too long, and wear sunscreen. Too much sun\u00a0is linked to skin cancer.<\/div>\n
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Use smaller plates<\/h2>\n

It stands to reason that a larger plate will result in more food being placed on it to fill it up. Some studies indicate that using smaller plates can help you eat less by altering how you view portion size.<\/p>\n

\u201cThe whole idea is to require less food to fill that plate,\u201d Collazo-Clavell said. \u201cPeople feel like they have to eat everything on their plate. This way you can finish that plate but not eat in excess.\u201d Even if people have a second helping, they will still be consuming an overall smaller amount of food and cutting back on calories. \u201cI believe that the plate method can help people; that\u2019s something that I do at home.\u201d<\/p>\n

You should also focus on quality of the food on the plate. Make sure there are vegetables, quality carbohydrates and protein in the mix. The\u00a0MyPlate guide from the U.S. Department of Agriculture<\/a> can be helpful in making sure your portions are healthy and well-proportioned<\/p>\n

\u00a0Eat more slowly<\/h2>\n

Eating too quickly can cause you to consume more calories than you need even before your body gives you the cue that it\u2019s full. Some studies have shown that people who eat more quickly are more likely to become obese compared with slower eaters.<\/p>\n

\u201cThe whole rationale is to give your body an opportunity for the gut to send a signal to the brain that you are satisfied,\u201d Collazo-Clavell said. She added that people who struggle with their weight have guts that empty faster, so they want food again very quickly after eating.<\/p>\n

Putting your spoon or fork down between bites can help provide a sense of satiety or fullness. This could be a helpful alternative to cutting portion size. \u201cIf you purposefully give your stomach less food, you empty it quicker,\u201d Collazo-Clavell said. \u201cIf people can adhere to that, it\u2019s great, but there are physiological reasons people can\u2019t. \u2026 We are trying to mindfully control something that is beyond our mindful control.\u201d By eating slower and truly enjoying the food, you may feel more satisfied by your meal overall and more full.<\/p>\n

\u00a0Don\u2019t eat while watching TV<\/h2>\n

In the same vein as eating more slowly, focusing on your food as the main event, not a distraction from the latest episode of your favorite drama, can help cut calories. \u201cThat way you are more mindful of eating and able to pay attention to your hunger cues so that you are eating not just out of habit,\u201d said Dr. Zoobia Chaudhry, assistant professor of medicine at the Johns Hopkins School of Medicine.<\/p>\n

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The\u00a0Cleveland Clinic notes<\/a>\u00a0that eating while watching TV becomes a pattern, and the two can become cognitively linked in our minds. This means the act of watching TV could start making us reach for the potato chips.<\/p>\n

Add peppers and spices to your food<\/h2>\n

Chile peppers, including cayenne and jalape\u00f1os, contain the compound capsaicin, which may boost metabolism and increase fat burning. Research has shown that capsaicin could also curb appetite and calorie intake. Studies show\u00a0several spices<\/a>, including fenugreek, ginger and cumin, can help control appetite and burn fat. Adding these peppers and spices to healthy whole foods could give a boost to your weight loss goals.<\/p>\n

Though the conventional wisdom on weight was that the amount of food caused fullness, there\u2019s a growing body of literature that says some foods are very satisfying to the stomach even in small amounts, Collazo-Clavell said. It\u2019s important to remember that peppers and spices don\u2019t always have to make your mouth feel like it is on fire. Garlic, cilantro and red peppers can add great flavor to a meal without spicing it up too much.<\/p>\n<\/div>\n<\/div>\n<\/div>\n

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