16 Ways to Lose Weight Naturally, Fast Proven and Powerful

Overweight and obesity, these two things have been a scourge on society and often do not realize that obesity is one factor that triggers various diseases.

Our research suggests that there is more than one billion people worldwide are obese or overweight, and 300 million of them obese. The consumption of high calorie and fatty foods and lack of exercise are the main causes of obesity.

Obesity and obesity tend to occur in developed countries and the United States is the country with the highest number of obese people in the world. Although in Indonesia the prevalence of obesity and overweight is still low, the problem needs to be watched.

Factors causing overweight

The following are some of the factors causing obesity cause for concern, such as:

1. Genetic

The genetic factor is one of the causes of overweight or obesity that can not be controlled. Parents who are overweight or obese tend to lower this nature in children. So do not be surprised if you see that almost all members of the family may be overweight or obese.

2. Hormonal

In the human body, there are two main hormones that control weight, ie Leptin, and Ghrelin. Both these hormones can affect a person's weight. Although both these hormones are influenced genetically, its function can also be controlled by some other things.

3. Consumption of food

Consumption of foods high in carbohydrates, sugars, and fats is one of the causes of excess weight. Carbohydrates are the main source of energy in the body which would be broken down into simple sugars and are used in the metabolic processes.

If consuming excessive carbohydrates, your body will store the excess in the muscle and cause obesity.

4. Lack of exercise

Lack of exercise is a risk factor for obesity. Based on data reported by the WHO, lack of physical activity, including exercise can lead to health problems such as obesity and obesity which can lead to diseases such as heart disease and diabetes.

As we know that heart disease and diabetes are the two main causes of the high death rate in the world.

5. Less consumption of fruit and vegetables

Fruits and vegetables contain many nutrients and are rich in fiber which can maintain digestive function and other organs. Less consumption of fiber can cause many problems such as constipation, overweight, obesity and other diseases, including cancer.

6. Drugs

Some medications can trigger obesity in the body such as the pill or contraceptive pills are routinely consumed by women. Research has shown that pills containing estrogen can trigger the accumulation of fat in the body.

7. Lifestyle

Lifestyle can affect our bodies and lead to obesity and other health problems. Why is that? Modern lifestyle tends to make people lazy activity or exercise and eat foods high in calories.

The number of fast food restaurants is often the choice and the habit of spending time with gadgets in his spare time can make our body more easily fat.

8. Consumption of alcohol

Alcohol is one of the addictive substance that can cause weight gain and obesity. Drinks containing alcohol are usually high in calories and can trigger hunger. Usually, people who consume alcohol will eat more and tend to eat high-calorie foods.

Based on this, if you want to lose weight should stay away from alcohol as much as possible.

9. Damage to the brain

The damage that occurs in the brain could also be one of the causes of overweight and even obesity. In 1840 a doctor in Germany found a patient suffered damage to his brain, especially in the hypothalamus and the patient is quickly gain weight and suffer from obesity.

How to lose weight

Have you tried various ways to lose weight but not getting results? It could be diet or weight loss program you are quite right.

The key point in losing weight just three, ie, eat right, exercise regularly and get enough rest. To find out how to lose weight naturally Seca, consider the following explanation:

A. Eat right

What is eating right? The purpose of this statement is to choose foods properly. So how? There are many ways you can do include:

1. Choose the type of healthy food

That is when eating food take note of what is in the dish. Healthy foods contain enough carbohydrates, protein, and fiber, but keep in mind that the ratio of food ingredients is very important in the effort to lose weight. Fill half servings of foods with vegetables or fruit.

2. Eat foods at the right time

Selection of the type of food consumed should be adjusted to mealtime. Due to a mistake in choosing servings/types of food can cause a rise in your weight and cause obesity.

3. Select the proper breakfast menu

At breakfast, food consumption should provide enough energy but does not burden the digestive tract such as oatmeal, eggs, fruits, and vegetables.

If you do not have much time to prepare breakfast, you can soak the oatmeal in milk and mix it with fruit at night and consume in the morning time.

4. Determine proper lunch menu

Lunch is a great time if you want to eat foods that are filling and according to your taste. You can still eat rice, meat, chicken or other protein but still pay attention to portions and processing method.

If you want to consume food with normal portions, then the consumption of more vegetables (especially leafy greens) and fruit, because it will make you feel more full without reducing meal portions. Should avoid the consumption of fried foods, sugar, and carbohydrates at lunch.

5. Determine the proper dinner menu

At dinner try to choose foods that are low in calories, yet filling such as fruit and vegetables. If you still want to eat carbs and protein at dinner, choose foods that contain complex carbohydrates such as potatoes and tubers as well as arrange for a portion of protein in your diet.

Eat three hours before bedtime so as not to burden the digestive tract while you are asleep. Keep in mind that eating fried foods and carbohydrates at night is a "BIG NO" alias is not recommended for those who want to lose weight.

6. Avoid fatty foods

Avoid foods that contain a lot of oil and fat and high in carbohydrates. Foods like it could incriminate the work function of the gastrointestinal tract and increases the risk of obesity. In our bodies, there are more fat cells and these cells can be multiplied and enlarged if the body receives a high dietary intake of carbohydrates and excess fat.

Fat cells are the ultimate place to store food reserves so that the more you eat the more the fat cells are formed in the body.

7. Select the appropriate food products

In order to have an ideal body weight, choose food products that are low fat (low fat) and low in calories (low calories). You can check the ingredient label on the packaging of food such as dairy products, sugar, flour, and other

Avoid adding butter, mayonnaise or other food products into the food to excess. Butter does make food more delicious, but remember that the butterfat and calories that can add to your weight.

8. Eat small meals

Try to eat by using small plates to limit the portion of your meal. Eat small meals but often more effective in weight loss. With small portions, you can eat 4-5 times a day course with due regard to food intake into the body.

9. Reduce calorie foods

Remember that satiety is not triggered by the number of calories into the body, but the amount of food. Reduce the calories in your food with ingredients to replace fat and high-carbohydrate foods with vegetables or fruits.

This can be circumvented in various ways, for example, to replace the soup-based cream with vegetable broth, replace the bread on the burger with salad, replacing full cream milk in foods with low-fat milk, reduced cheese and meat on pasta.

You can also add spinach or tomatoes that you keep your dish is delicious and you can still eat the same portion, but with lower calories.

10. Consumption of supplements if necessary

You also can consume fat-burning supplements like green tea, because a study showed that green tea can burn fat and increase energy metabolism in the body. Consumption of green tea before meals can reduce hunger and prevent you from overeating.

B. Sport and physical activity

Sports and physical activity are very important in building posture and reduce weight. The study states that just by eating low-calorie foods to lose weight will not be significant if it is not accompanied by physical activity.

There are many ways to increase physical activity, especially for those who have low mobility, such as:

11. Try to routine physical activity

You do not need to think that physical activity is always associated with strenuous exercise, do light activity such as walking or cycling for one hour a day is enough to maintain your weight.

12. Perform regular exercise enough 10 minutes three times a day

If you work in an office, then you can walk for ten minutes, up and down stairs or do other activities. Research shows that regular physical activity 150 minutes a week can help you lose weight.

13. Perform other physical activities

Do not just sit in front of a TV, computer or gadget, try to do other activities that involve physical like playing basketball with friends, swimming, hiking, or gardening on weekends. In addition to burning calories, physical activity will also reduce the production of cortisol, or better known as the stress hormone triggers.

As we know that stress can also be bad for the body, stress people tend to eat more and continue to feel hunger, resulting in weight gain.

14. Stretch the muscle twice in a week

Active muscle works more optimally in burning more calories than muscles that are rarely used. Stretch by swimming, push-ups, sit-ups, and other types of stretching activities.

15. Perform HIIT workout

One method of exercise is highly recommended for those who want to lose weight is HIIT or High Intensive Interval Training. HIIT can be done with any type of exercise including cardio exercises, including running, brisk walking, swimming and more.

HIIT method in question is a combination of a high-intensity exercise with longer rest periods. For example, if you do 30 minutes of HIIT workout then you will pass through many phases 1 minute sprinting and 2 minutes walk, then 1-minute sprint and a 2-minute walk and so on.
HIIT workout is considered effective in burning fat and calories in the body and also is one method of exercise to lose weight in a relatively short time.

16. Get enough rest

One of the keys to losing weight is to get enough rest or sleep. During sleep the body repair and cleanse the organs of the gastrointestinal tract of toxic substances and waste products.

Enough sleep can help you lose weight and restore your energy levels are reduced after activity during the day. Various studies have shown a link between the quality and quantity of sleep with one's weight.

Lack of sleep can disrupt the body working system and trigger mutations of several genes that control weight and mutations in this gene can lead to obesity later in life. Not only affects the genetic changes, lack of sleep can also lead to loss of control of hunger and satiety in the body.

This is due to lack of sleep, the body can not control the regulation of the hormone ghrelin, known as the hormone that triggers hunger. As a result, anyone would go hungry and do not feel full even after eating a normal portion. The hormone ghrelin usually is reduced after the meal and leptin (a hormone that triggers satiety) will increase.

But the body of someone less sleep will have difficulty in regulating hunger and satiety due to damage control on these hormones. Then how to restore the quality and quantity of our sleep so we can lose weight optimally? Consider the following explanation:

1. Try to sleep and wake up at the same time every day and should avoid staying up when not needed. It will be very useful to improve the biological rhythms of the body and improve control of the function of the organs in the body
2. Make physical activity every day for at least 30 minutes, it not only helps you lose weight but also improve sleep quality
3. Stay away from caffeine, alcohol, and nicotine if you want to sleep early. All three compounds can stimulate the nervous system and can keep you awake all night
4. Avoid foods before bedtime because it could burden the digestive tract work while we sleep. Eat up to three hours before bedtime
5. Basking in the sun in the morning for 30 minutes can help improve the quality of sleep and treating sleep disorders such as insomnia
6. Try to make you feel relaxed before bed. Do not watch TV, play computer or gadget before you sleep. Light reflected electronic tools can trigger eye and brain is maintained and as a result, you do not get to bed early
7. Go to sleep seven to eight hours a day. If you are sleep deprived when the weekday then you can pay the debt you sleep on the weekend or the weekend.

Overall weight loss premises quickly can be very effective and helps of course if you really intend to reduce your weight and maintain discipline in diet, exercise and adequate rest.

Ignoring these things and laziness can hinder the results you want to earn. So, it is advisable before you start a weight loss program should reinforce your intentions in advance.

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