How to lose weight the easy natural way

There is no need to live on celery sticks and water to lose excess pounds. When done gradually, long-lasting weight loss can result from replacing high-caloric foods with healthier options and by incorporating exercise into your lifestyle. Most experts recommend healthy weight loss at a rate of one pound per week. To accomplish this, you must create a weekly caloric deficit of 3,500 calories, because that is the amount of calories in a pound of fat.

Instructions

1

Eat 250 calories less on a daily basis. Replacing foods you currently eat for low-caloric and low-fat alternatives. Instead of full-fat milk, drink low-fat milk. Replace sugar-laden desserts with a piece of fruit. Snack on air-popped popcorn instead of potato chips. Replace ice cream with frozen yogurt. Eat lean protein such as chicken and fish instead of fatty cuts of meat, such as pork and beef. Fill up on vegetables instead of carbohydrates. Compare nutritional information on food labels to find out which foods are lower in fat and calories.

2

Reduce your portion sizes if you cannot keep track of the calories you consume. Eat only 3/4 of your normal breakfast, lunch and dinner and you will automatically consume fewer calories.

3

Exercise every day of the week to burn 250 calories daily. Complete a 2-mile jog in 20 minutes, take a 30-minute brisk walk, ride a bike for 30 minutes or clean the house for one hour. Exercise with a friend to stay motivated or take a group exercise class at your local gym. Perform a variety of cardiovascular activities to keep from getting bored. Split up your exercise over the day if needed; perform half of your exercise in the morning and the remainder in the evening.

4

Go to bed at the same time each night so you get at least eight hours of sleep. Sleep deprivation can lead to weight gain, because the hormones that determine whether you are hungry or satiated fluctuate when you lack sleep. Additionally, lack of sleep also slows down your metabolism.

5

Drink a minimum of 8 glasses of water throughout the day to stay hydrated. Dehydration can result in a lack of energy. Water helps promote healthy digestion and fills you up so you are less likely to overeat. Sometimes thirst is mistaken for hunger. When you think you are hungry, drink a glass of water and pace for 10 minutes. Your hunger may dissipate.

6

Avoid skipping meals in an effort to lose weight. If you skip a meal, your body goes into starvation mode, and it holds onto fat instead of losing it. You are also more likely to overeat during your next meal.

7

Avoid taking on too much responsibility at work, because stress can trigger weight gain. The Natural Health Website for women states that the stress hormone cortisol, released during high-stress periods, triggers uncontrollable cravings for fatty foods. Breathe deeply and consider practicing meditation or yoga to keep stress levels low.

8

Log your progress to keep yourself motivated. Weigh yourself weekly and record your progress in a journal. Write down what you eat, and what type of exercise you engage in on a daily basis. If your weight goes up, use your journal to backtrack to see what may have caused the weight gain.