Believe it or not, it is very easy to lose weight naturally just by eating food. The key though, is to know how much food that needs to be eaten on a daily basis. Many nutrition labels base the information on a 2,000 calorie diet - this may be too high for people who aren't living a real active lifestyle, causing them to actually gain weight.
To lose 1 pound per week, one would need to decrease the caloric intake by 3500 per week, or 500 calories per day. Without adding any physical activity into the mix, a person could expect to lose 1 pound a week. A great way to determine how many calories should be taken in during the day is to use one of the free calorie counters available online. Caloric intake requirements are calculated based on a person’s height, current weight and whether that person wants to lose weight, maintain a current weight or gain weight.
To be sure too many calories aren’t being taken in it’s a good idea to keep a food diary and write down everything that is eaten. Many people would be surprised to know what an actual serving size is of any given food. Keeping a food diary helps to control food portions and what is actually being consumed.
- Eliminate soft drinks and alcohol – they are full of empty calories and sugars.
- Eat 5 to 6 small meals per day – this keeps the metabolism revved.
- When snacking choose fresh fruits and vegetables like baby carrots or an apple.
- Some fats are good – like the fats in fish and nuts.
- Try to include sources of protein, carbohydrates and some fats at each meal.
- Keep the body hydrated with plenty of water.
How to Lose Weight Naturally with Exercise
Exercise helps to burn calories, which is what needs to be done for anybody to lose weight naturally with exercise. If an extra 500 calories is burned every day for 7 days, that person could expect to lose 1 pound that week without changing anything else because 3500 calories have been burned which equals 1 pound.
- Walking at a moderate pace for 45 minutes can burn up to 500 calories.
- Jump roping for 1 hour burns up to 750 calories.
- Weight lifting helps to build lean muscle mass, helping the body burn more calories while at rest.
When it comes to know how to lose weight naturally with diet and exercise, it really is fairly simple. Burn more calories than you take in during any given day and the weight will start coming off.
