5 Simple Ways to Lose Weight and Get Healthier Naturally

 

As we come out of the Winter months and transition into Spring and Summer, most of us naturally feel the need to shed the extra pounds we gained. Here I am going to list the simplest things one can implement into their daily routine to start feeling lighter and healthier over all.

1.Drink more water

It seems like common sense right? But with the fast paced world we live in, always running from one thing to the next, it can be easy to forget the simplest of things, like drinking water. Some days I realize I have raced through the day and only had one glass in the morning and one at night. There is no way my body can keep up when I’m not replenishing what is being eliminated throughout the day. Body systems start to slow down and an environment is created for bacteria to thrive. Water helps to keep our body in a more alkaline state. A state that makes it hard for bacteria, inflammation, and viruses to thrive in. Hydration also helps to increase elimination of waste, helping us to shed those extra pounds. According to the Mayo Clinic, we should not just be drinking at least 8 glasses a day (64 oz) but more depending on our activity level and body weight. Adequate hydration keeps our body functioning optimally and helps to maintain a healthy weight. 


If you are someone who finds water to be boring, you can always add a natural flavoring or my personal favorite is to add a drop of certified therapeutic grade essential oil. 


https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

 

2. Start drinking Tea and/or Herbal Tinctures 

Teas are packed full of all kinds of beneficial micronutrients. Polyphenols are a micronutrient found in tea. A polyphenol is a chemical compound found in plants that contains antioxidants. It helps to fight against harmful free radicals, decreases inflammation, helps decrease blood clots, controls blood sugar, manages weight, assists with elimination and hydration among many other healthful benefits. There are many types of tea. White tea, Black tea, Green Tea, Oolong Tea, and herbal teas. Depending on what you taste preference is or what your health goal is depends on the type of tea or herbal tincture you will gravitate too. Almost all teas are great for weight loss. However some are more geared specifically to aid in weight loss and elimination. Green tea, black tea, and detox teas can be great in aiding weight loss. 


Currently my favorite teas are: Magical Rose, Raspberry Pomegranate, Red Clover, and Breathe Easy


https://draxe.com/nutrition/polyphenols/

https://www.webmd.com/diet/features/tea-types-and-their-health-benefits#1

 

3. Introduce more fiber

According to WebMD most Americans only get about half of the recommended daily amount. Depending on each person the recommended daily amount could be even more. So how does increasing fiber help with weight loss? It helps you to feel fuller and is easier for our bodies to process into fuel than other less fibery foods. A few of the best foods to help increase your fiber intake include: Nuts, grains, seeds, berries, fruits with the skin like apples, whole peeled oranges or grapefruit, avocadoes, along with most fruits and vegetables. I have included a link below to the Mayo Clinic’s High-Fiber Food Chart that shows whether the food is better cooked or raw along with how much fiber it contains per serving. 


https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948

https://www.webmd.com/diet/features/fiber-weight-control#1

 

4. Increase your movement

It doesn’t require signing up for a new gym membership or running several miles on a treadmill, all you need is a little movement for a short time every day. It doesn’t have to be strenuous to be effective. Going for a walk around the block during your lunch break, doing some gentle stretching when waking up or before going to bed, taking a yoga class, joining a dance class, these are just a few ideas of activities you can do that are not too strenuous. Personally, I find that if I do an activity that I enjoy, I not only dedicate more time to it, but I also burn more calories faster because I’m not even paying attention to the fact that I am exercising. The ultimate goal should be to move and have fun, otherwise it will just become another item on your to do list. Think about what activities you enjoy doing. What makes you feel great no matter what your skill level? 

 

5. Reduce your sugar intake

This one is simple but probably the most challenging in achieving weight loss over time. 

Sugar is in virtually most foods. The kind of sugar we want to reduce is the refined sugar. Refined sugar is found in most baked goods and processed foods. The natural sugar found in fruit is okay in moderation. Our bodies can recognize natural sugar and break it down into energy. Refined sugar, when broken down, can wreak havoc on our immune system, increase inflammation, and send our blood sugar levels out of control, causing bodies to store excess waste and fat. If we can eliminate most refined sugar, then we can lose weight more effectively and be healthier over all. 

In conclusion, by staying hydrated, eating more fruits and vegetables, introducing teas and tinctures, doing some gentle exercise, and eliminating refined sugar, you will be successful in achieving weight loss, and on the road to a healthier more energized version of you!

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