13 All-Natural Weight Loss Strategies

When you combine a limited diet with plenty of activity, your body will raid its fat reserves in quest of energy in the short term. You'll lose weight—possibly a lot of weight, depending on how much you ate and exercised before you started.

However, experienced dieters know, and much of research demonstrates, that almost all calorie-restriction strategies fail. Most people regain their original weight and then some.

So, without further ado, here are 13 science-based dietary ideas to kick-start your trip to slim-Ville.

1. VALUE REAL, WHOLE FOODS

Make sure that everything you consume is entire, meaning that it isn't processed or packed. Because salt is a preservative, these are the foods with the greatest sodium content – something to bear in mind while meal planning. Make sure that everything you eat is fresh, which includes eating plenty of fresh fruits and vegetables, healthy grains, low-fat dairy, and lean protein.

2. KNOW YOUR SALT LIMITS

When it comes to snacks, a "low sodium" product must have 140mg or less per serving — so if you're in a need, you may use it as a guideline for what to put in your card.

3. SEEK OUT THAT CUP OF JOE

Begin the day with a cup of coffee. Caffeine is a natural diuretic and a high source of antioxidants, which help to protect your cells from harm. According to the 2015 Dietary Guidelines for Americans, you can consume up to 400mg per day, which is equivalent to a Venti Starbucks coffee.

You're not a big coffee drinker, are you? Tea is a natural diuretic, and herbal teas such as dandelion or fennel root can also help. In fact, when researchers compared the metabolic impact of green tea (in extract) to that of a placebo in a recent study, they discovered that green-tea users burnt around 70 more calories in a 24-hour period.

4. DISCLAIMER SUGARY BEVERAGES

To put it simply: We just do not feel satisfied by liquid calories in the same way that we do by actual food. Drinking a juice or caramel-y coffee drink, for example, will not fill you up as eating a bowl of veggie-and-protein-packed stir-fry will. So keep an eye on your use of juice, soda, sweetened coffee and tea drinks, and alcoholic beverages. If you drink one of each of those beverages during the day, you'll have consumed at least 800 more calories by the end of the day - and you'll still be hungry. (Incidentally, alcohol may inhibit fat metabolism, making it more difficult to burn those calories.) What are some more methods to avoid sugar?

5. PURCHASE A SET OF 5 POUND WEIGHTS

It's a one-time cost you'll never have to pay again. This is why: Strength training promotes the growth of lean muscular tissue, which burns more calories at work and at rest 24 hours a day, seven days a week. The more lean muscle you have, the faster you will lose weight. How do you get started with strength training? Try some push-ups, squats, or lunges. Use free weights to execute easy biceps curls or triceps pulls in the comfort of your own home or workplace. If you do these workouts three to four times a week, you'll see a significant difference in your body.

6. CONSUME SPICY FOODS

It can genuinely help you lose weight. Because the component capsaicin, found in jalapeño and cayenne peppers, may (slightly) enhance your body's release of stress hormones like adrenaline, which might speed up your metabolism and capacity to burn calories. Furthermore, eating hot peppers may help you slow down while eating because you're less inclined to gulp down that fiery dish of spaghetti (and be more aware of when you're full). Some wonderful ones (with added benefits) include ginger, turmeric, black pepper, oregano, and jalapenos, which are all taste top-trends for 2017!

7. GO TO BEDDING

As amusing as it may sound, sleep deprivation may make you obese — and not only because you're prone to late-night snacks (though that helps). There is a lot of evidence that shows obtaining less than the recommended amount of sleep every night — roughly 7 hours — will slow down your metabolism. Plus, while you're awake for extended periods of time, you're more prone to snack (you'll physically feel hungry!) So don't skimp on your ZZZs, and you'll be rewarded with a competitive advantage when it comes to losing weight swiftly.

8. WRITE IT DOWN.

A plethora of data shows that those who document everything they eat — particularly those who log while eating — are more likely to lose weight and keep it off in the long run. It will assist you in staying accountable for what you consume. Plus, when it's written down in front of you, you may readily spot some other parts of your daily diet that could use a little adjustment.

9. GO FOR A HIKE (OR A WALK!)

Don't get me wrong: exercising at any time is beneficial. Evening activity, on the other hand, maybe especially advantageous because many people's metabolisms slow down towards the end of the day. Thirty minutes of aerobic activity before supper boosts your metabolic rate and may maintain it raised for another two or three hours after you stop moving. That means you'll be less inclined to go back for seconds or thirds. Plus, it'll help you relax after your meal, so you won't be tempted by stress-induced nibbling, which may quickly add up calories.

10. RESIST THE DREAM OF SKIPPING A MEAL

You will not lose weight quicker if you skip meals. If your day is too chaotic for a sit-down dinner, put an energy bar or a piece of fruit in your car or bag; keep snacks in your workplace desk drawer and make a point of getting up to get a snack – anything to keep you from leaving hungry! Going long periods without meals harms our healthy-eating attempts in two ways: it slows down your metabolism and primes you for another binge later in the day. (Imagine you've skipped breakfast and lunch, and you're ready to eat a whole turkey by supper!) Make it a point to consume three meals and two snacks every day, and don't go more than three to four hours without eating. If necessary, set a "snack alarm" on your phone.

11. DRINK YOUR WATER

Yes, you should drink enough water to assist speed up the process of clearing your body of extra salt. However, this may (and should!) be ingested in the form of meals with high water content. Cucumbers, tomatoes, melons, asparagus, grapes, celery, artichokes, pineapple, and cranberries all have diuretic characteristics that will help you stay full owing to their high fiber and water content.

12. EAT MINERAL-RICH FOODS

Potassium, magnesium, and calcium can all assist to counteract the effects of sodium. Potassium-rich foods include leafy greens, most "orange" foods (oranges, sweet potatoes, carrots, melon), bananas, tomatoes, and cruciferous vegetables, particularly cauliflower. Low-fat dairy, as well as nuts and seeds, can help offer you a bloat-busting boost and have been linked to a slew of additional health advantages, including reduced blood pressure, blood sugar management, and a lower risk of chronic illness overall.

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