Diet or Exercise? Discover 10 Healthy Ways to Lose Weight
April 24, 2013
By Sano Mag Staff
10 Health Ways to Lose Weight
Are you sick of people talking about fad dieting or their 3 hour a day exercise routine? Thankfully, losing weight does not have to be so extreme. There are a number of ways to lose weight healthily and simply. And it doesn't come in a pill!

1. Cut out the sugar

Sugar is one of the biggest weight-gaining foods. It raises your levels of the fat-producing hormone insulin, is highly addictive and hinders your body's natural ability to tell when you are full. Try eating fruit instead, which, while also high in sugar, has the additional benefits of water, fibre, vitamins and antioxidants. If you are wanting a little bit of sweet in your life, try Stevia, raw honey, or pure organic maple syrup instead.

2. Keep refined carbohydrates to a minimum

Refined carbohydrates, such as bread, potatoes, corn products, pasta and white rice, increase visceral fat (around the belly) and are linked to type 2 diabetes, heart disease, chronic disease, fatigue, depression, brain fogginess and bloating. Try brown or wild rice and sprouted bread instead, or cut them out of your diet completely.

3. Eat healthy saturated and unsaturated fats instead of trans fats

If you are serious about losing weight, then you will need to replace trans fats found in margarine, many breakfast cereals, biscuits, packet noodles and soups, frozen food, fast food and processed foods, with healthy saturated fats including organic meat and chicken, dairy, raw butter, eggs, sugarless dark chocolate and coconut, and unsaturated fats, including olives and olive oil, fish, nuts, seeds and avocado.

4. Stock up on vitamins, minerals, antioxidants and your omegas

Make sure you are getting all the necessary vitamins, minerals, antioxidants and omega 3 and omega 6 fatty acids from a good variety of organic meats, fruit and vegetables, fish, nuts, lentils and beans in order for your body to function normally.

5. Drink water instead of juice or soft drink

Dehydration has been known to mimic hunger, causing people to keep eating when they are really just thirsty. Drinking water before a meal (not during) can help with weight loss. Also, soft drinks, iced tea, cordial and fruit juice are full of sugar and high in calories and do not suppress hunger so try to drink water instead.

6. Try a little bit, not a lot, of exercise

A little bit of exercise each day is great for your metabolism but also for stress levels. But you don't have to overdo it. Studies show as little as 15 minutes a day or three short sessions of interval training each week can help with weight loss. Mix it up to suit your needs. Combine interval training with fast walking, yoga, weightlifting or stretching.

7. Reduce stress levels

High stress levels are guaranteed to help put on the kilos if you struggle with your weight. While this can be a difficult one to tackle, things like meditation, positive thinking, and not getting caught up on the little things can help reduce stress. The EFT (Emotional Freedom Technique) method is also another good way.

8. Get plenty of sleep, but not too much!

Not getting enough sleep can mess with your hunger-regulating hormones, your metabolism, and your body's ability to utilise glucose and fat. Studies show 4 hours sleep with a 1 to 2 hour break and then another 4 hours is optimum so don't stress if you find yourself naturally waking up in the middle of the night. Too much sleep (more than 9 hours) has also been linked to obesity.

9. Intermittent fasting

While on the controversial side, this has been shown to achieve long-term weight loss in many individuals. Of course, it's important to do it healthily. This means only fasting one day or week, or only eating raw vegetables during the fasting periods, or occasionally skipping breakfast. This must then be combined with a balanced diet rich in healthy fats and low in carbohydrates. People who are hypoglycaemic, diabetic, pregnant, breastfeeding or suffer from high stress levels are not advised to try intermittent fasting.

10. Reduce your alcohol intake

Heavy drinkers and binge drinkers are highly recommended to cut down the amount of alcohol they drink to one drink a day for women and two a day for men. Choose alcohol that is low in sugar, such as certain types of red wine.

"Make sure you are getting all the necessary vitamins, minerals, antioxidants, and omega 3 and 6 fatty acids from a good variety of organic food"