Natural Weight Loss: When you do not have to Go Over

They tend to return to sedentary ways even though they enjoy exercising.

In this article:

Eat right, keep moving.

You just have read all that you need to know about how to prevent being overweight.

That simple set of instructions should be easy to follow, but not for 50% of Malaysians who according to NHMS 2019 are unable to prevent being overweight.

This is however is not a local issue, but the same thing is happening all over the world!

WHO reported that worldwide obesity has tripled since 1975 where in 2016, 1.6 billion of adults are overweight and of these 650 million are obese.

Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to health, others having to do with looks.

Its never too late

But the fact is, it is a whole lot easier to prevent putting on pounds than to try losing them later on.

And if there is one thing we all know, it is that weight gain is likely to happen if we do not take forward-looking steps to stop it.

Health experts say that most people who are into losing weight usually stray.

They tend to go back to their old eating habits even after they learn to enjoy low-fat eating. They tend to return to sedentary ways even though they enjoy exercising.

But despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social acceptance.

In fact, some health experts contend that the significance of excess weight is more than cosmetic. They say that it takes a huge toll on people’s physical health.

Patients with obesity are at major risk for developing a range of comorbid conditions, including cardiovascular disease (CVD), gastrointestinal disorders, type 2 diabetes (T2D), joint and muscular disorders, respiratory problems, and psychological issues, which may significantly affect their daily lives as well as

Fruh SM. Obesity: Risk factors, complications, and strategies for sustainable long-term weight managementJ Am Assoc Nurse Pract. 2017;29(S1):S3-S14. doi:10.1002/2327-6924.12510

The Way to Losing Weight…Naturally

The nuts and bolts of eating right and maintaining a healthy weight is not all that complicated.

In fact, it is a good bet that most people know pretty well what is best. Hence, losing weight the natural way should not be a problem at all.

Consequently, a reasonable approach for losing weight naturally is to stick to a diet that is high in complex carbohydrates, high in fiber, moderate in protein, and low in trans and saturated fat. But keep in mind of the benefits of the good fats too which helps us prevent disease.

Easily put, eat whole foods and avoid processed food to lose weight naturally.

If you feel like this is something difficult to do. We have prepared a simple to follow delicious healthy recipes guide complete with meal plans and shopping list. Take a look now!

Food high in refined carbohydrate, simple sugars and unhealthy fats translates into a simple form of food which is processed foods. It will definitely cause weight gain, increase inflammation and in return increases risk for multiple diseases.

It is highly addictive, carry a lot of calories but zero nutrition to our body.

This is why we say nowadays we are living in the age of being over-fed but under-nourished.

Fat free

On the other hand, it can also help you lose weight naturally if you will not fall into the so-called “fat-free” trap.

Manufacturers keep coming out with low-fat or fat-free versions of their best-selling foods, but Americans keep getting fatter anyway.

One of the greatest delusions of the 1990s is that “no fat” means “non-fattening.” The truth is, you are often getting just as many calories from the no-fat version, even if the calories are not coming from fat.

The term fat-free can be a trap if you start to believe that you can eat any amount of the foods that are advertised that way. More so when the food is packed with simple sugars and refined carbs.

But we’ll be happy to see a ‘fat free;’ label there even so that the sugars is actually one of the culprit for weight gain.


When you feel the urge for food coming on, snacking on something healthy such as a slice of whole-grain toasted bread is a better alternative.

Never skip a meal if you eat snacks instead afterwards because that is the worst thing you can do if you are trying to control your eating habits and weight.

Remember, if you want to lose weight naturally, you have to keep track of every food you eat and of every activity that you do.

When you say natural weight loss means that you do not have to use some accessories or helpful aids just to lose weight.

Losing weight naturally is a process and not a fad. Hence, it would take a lot of dogged determination, self-control, and discipline just to achieve your ideal weight.

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Dr Kushairi Zuradi

Dr Kushairi Zuradi

Dr. Kushairi is a medical doctor working in Rehabilitation Medicine which deals with a wide range of diseases including post stroke and amputees. He started Sihatologi.com with the aim to educate as much people to live healthier, happier, better lives and prevent chronic diseases. He was once an obese guy but managed to control it. Loves his coffee black, no sugar and aim to run his first full marathon when the events start rolling again.

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