{"id":13776,"date":"2024-05-18T04:52:30","date_gmt":"2024-05-18T04:52:30","guid":{"rendered":"https:\/\/quanutrition.com\/?p=13776"},"modified":"2025-01-21T04:31:52","modified_gmt":"2025-01-21T04:31:52","slug":"how-to-lose-weight-naturally-and-permanently","status":"publish","type":"post","link":"https:\/\/quanutrition.com\/blog\/how-to-lose-weight-naturally-and-permanently\/","title":{"rendered":"How to lose weight naturally and permanently"},"content":{"rendered":"<h2><strong>How to lose weight naturally and permanently<\/strong><\/h2>\n<p><a href=\"https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-lose-weight-naturally-and-permanently.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-13779\" src=\"https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-lose-weight-naturally-and-permanently.jpg\" alt=\"How to lose weight naturally and permanently\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-lose-weight-naturally-and-permanently.jpg 1920w, https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-lose-weight-naturally-and-permanently-300x169.jpg 300w, https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-lose-weight-naturally-and-permanently-1024x576.jpg 1024w, https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-lose-weight-naturally-and-permanently-768x432.jpg 768w, https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-lose-weight-naturally-and-permanently-1536x864.jpg 1536w, https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-lose-weight-naturally-and-permanently-1013x570.jpg 1013w, https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-lose-weight-naturally-and-permanently-500x281.jpg 500w, https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-lose-weight-naturally-and-permanently-550x309.jpg 550w, https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-lose-weight-naturally-and-permanently-400x225.jpg 400w, https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-lose-weight-naturally-and-permanently-640x360.jpg 640w, https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-lose-weight-naturally-and-permanently-624x351.jpg 624w, https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-lose-weight-naturally-and-permanently-150x84.jpg 150w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a>It is not uncommon to find many people looking for the best ways to lose weight. Experts agree that it is always a good idea to lose weight gradually. If you attempt to lose weight fast, you will lose bone, muscle, and water instead of only fat.<\/p>\n<p>This is precisely why losing weight naturally and permanently is crucial, rather than employing those faster options. This will help you achieve a healthy weight loss.<\/p>\n<h2>What is the ideal and optimal body weight?<\/h2>\n<p>What is the ideal weight for which you should aim? How do you calculate the optimal body weight you plan to achieve? Well, the right body weight depends on your height and weight ratio. The BMI is the most commonly used metric for measuring ideal body weight.<\/p>\n<p>BMI stands for Body Mass Index. A BMI of 22 is considered the ideal mid-range for the proper weight. However, recently, BMI has been considered quite inadequate for calculating optimal weight.<\/p>\n<p>Today, the ideal weight is calculated based on the following formula \u2013<\/p>\n<figure id=\"attachment_13777\" aria-describedby=\"caption-attachment-13777\" style=\"width: 1920px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-calculate-ideal-weight-.png\"><img decoding=\"async\" class=\"size-full wp-image-13777\" src=\"https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-calculate-ideal-weight-.png\" alt=\"How to calculate ideal weight\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-calculate-ideal-weight-.png 1920w, https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-calculate-ideal-weight--300x169.png 300w, https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-calculate-ideal-weight--1024x576.png 1024w, https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-calculate-ideal-weight--768x432.png 768w, https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-calculate-ideal-weight--1536x864.png 1536w, https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-calculate-ideal-weight--1013x570.png 1013w, https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-calculate-ideal-weight--500x281.png 500w, https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-calculate-ideal-weight--550x309.png 550w, https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-calculate-ideal-weight--400x225.png 400w, https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-calculate-ideal-weight--640x360.png 640w, https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-calculate-ideal-weight--624x351.png 624w, https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-calculate-ideal-weight--150x84.png 150w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><figcaption id=\"caption-attachment-13777\" class=\"wp-caption-text\">How to calculate ideal weightHow to calculate ideal weight<\/figcaption><\/figure>\n<ul>\n<li>Weight in pounds \u2013 5 x BMI + (BMI divided by 5) x (Height in inches minus 60)<\/li>\n<li>Weight in Kilograms \u2013 2.2 x BMI +( 3.5 x BMI) x Height in metres minus 5)<\/li>\n<\/ul>\n<p>For years, BMI has been used as the ideal option for assessing if you are obese or underweight. However, modern experts believe that BMI may not give the exact results regarding ideal weight as it can differ consistently across race\/ethnic groups, sexes, genders, and age spans.<\/p>\n<p>The above formula can be used to arrive at your optimal body weight. Based on this weight, you can plan your weight loss regime.<\/p>\n<h2>How do you lose body weight naturally?<\/h2>\n<div class=\"video-shortcode-container\"><div style=\"width: 720px;\" class=\"wp-video\"><!--[if lt IE 9]><script>document.createElement('video');<\/script><![endif]-->\n<video class=\"wp-video-shortcode\" id=\"video-13776-1\" width=\"720\" height=\"1280\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/Weight-loss-video.mp4?_=1\" \/><a href=\"https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/Weight-loss-video.mp4\">https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/Weight-loss-video.mp4<\/a><\/video><\/div><\/div>\n<p>Having calculated your optimal body weight, the next step should be to find the best ways to reduce it. Of course, we have several rigorous methods that can help reduce weight, but as far as this blog is concerned, our aim is to reduce weight naturally. There are several ways you can implement to help you lose weight naturally.<\/p>\n<ul>\n<li>Incorporate more protein into your diet<\/li>\n<\/ul>\n<p>Protein has always been regarded as the primary nutrient that your body requires. A high-protein diet can help you increase your metabolism and reduce your hunger, which will result in consuming fewer calories. Consume protein-rich foods like eggs, dairy products, and lean meats like chicken or fish.<\/p>\n<ul>\n<li>Limit the use of processed foods<\/li>\n<\/ul>\n<p>Processed foods are the primary cause of weight gain. They contain a high dose of sugars, added fats, and calories and have also been observed to be addictive. Reducing processed foods can help reduce weight consistently. Cookies, sugary drinks, frozen pizza, and Deli meats are a few examples of processed foods.<\/p>\n<ul>\n<li>Opt for intermittent fasting<\/li>\n<\/ul>\n<p>Intermittent fasting is an excellent option for reducing unwanted weight gain. Experts suggest the 16:8 approach for natural weight loss, which involves 8 hours of food consumption and 16 hours of fasting. In addition to weight loss naturally, it also helps with insulin sensitivity and assists in controlling calorie intake.<\/p>\n<ul>\n<li>Drink water regularly<\/li>\n<\/ul>\n<p>Drinking water just before meals is one of the best ways to naturally reduce body weight. It helps you achieve better control over your appetite. However, when we suggest drinking water, we mean plain water. Avoid carbonated water or similar drinks.<\/p>\n<ul>\n<li>Sleep well<\/li>\n<\/ul>\n<p>Sleeplessness results in stress, which can lead to weight gain. Improper sleep causes hormonal imbalance and disrupts metabolism. Try to sleep at least eight hours per day and be stress-free.<\/p>\n<ul>\n<li>Balance the gut bacteria<\/li>\n<\/ul>\n<p>Your gut bacteria has a great impact on your weight gain. Your digestive tract is home to over 39 million bacteria. Having a good balance between these microorganisms helps you keep your weight in check. The best way to balance the gut bacteria is to eat plenty of vegetables, fermented foods, and prebiotic foods.<\/p>\n<ul>\n<li>Eat foods and vegetables<\/li>\n<\/ul>\n<p>Foods and vegetables have always been the preferred choices for a natural way to lose weight. They contain a lot of water and nutrients, and they are also rich in fiber. All these factors contribute to their ability to suppress your appetite. You would typically be more satisfied without the need to consume many calories.<\/p>\n<ul>\n<li>Eat slowly<\/li>\n<\/ul>\n<p>We know you won\u2019t believe us. Eating slowly can help you reduce your body weight. If you eat faster, you will end up eating more than your body actually needs. Chewing multiple times and eating slower are the best-recommended ways to lose weight naturally.<\/p>\n<ul>\n<li>Indulge in cardio exercises<\/li>\n<\/ul>\n<p>Cardio activities are another great way to lose weight naturally. Jogging, running, cycling, power walking, or hiking help burn more calories. Cardio exercises also assist in reducing visceral fat that develops around your internal organs.<\/p>\n<ul>\n<li>Avoid eating late at night<\/li>\n<\/ul>\n<p>Do you tend to eat late at night? Eating too late can be an invitation to obesity. It is always advisable to give enough time between eating and resting. Eating too late can limit your ability to burn calories and thus result in the storage of fat. It will also make you feel hungry all day the next day, which can further encourage you to eat more and gain more weight.<\/p>\n<h2>Why is following a weight nutrition plan essential?<\/h2>\n<p>Choosing the best nutrition plan should help ensure a better metabolism. A well-planned nutrition plan will help you take prompt care of and supply your body&#8217;s proper nutrients.<\/p>\n<p>A good nutrition plan can help you reduce the risk of health complications such as heart disease or other lifestyle ailments.<\/p>\n<p>If you are unsure of the right nutrition plans for your needs, contact <a href=\"https:\/\/quanutrition.com\/\">QUA Nutrition<\/a>. we can help you develop your own nutritional strategy so that you can effectively reduce your weight naturally and permanently.<\/p>\n<h2>In Conclusion<\/h2>\n<p>Losing weight is not an easy task. If you are looking to achieve the best standards in terms of an efficient and effective weight loss regime, you can always reach out to our expert for a <a href=\"https:\/\/quanutrition.com\/weight-loss\/\">weight loss package<\/a>. The tips we have featured above should help you reach your goal easily.<\/p>\n<h2>Need Expert Guidance Contact us now ?<\/h2>\n<p>Need Expert Guidance ? reach out to our experts<\/p>\n<div class=\"wpforms-container wpforms-container-full\" id=\"wpforms-8336\"><form id=\"wpforms-form-8336\" class=\"wpforms-validate wpforms-form wpforms-ajax-form\" data-formid=\"8336\" method=\"post\" enctype=\"multipart\/form-data\" action=\"\/wp-json\/wp\/v2\/posts\/13776\/\" data-token=\"0be1b461cd8ab6328a14a05b4a95df86\" data-token-time=\"1743557087\"><div class=\"wpforms-head-container\"><div class=\"wpforms-title\">Contact Us<\/div><\/div><noscript class=\"wpforms-error-noscript\">Please enable JavaScript in your browser to complete this form.<\/noscript><div class=\"wpforms-field-container\"><div id=\"wpforms-8336-field_1-container\" class=\"wpforms-field wpforms-field-text\" data-field-id=\"1\"><label class=\"wpforms-field-label wpforms-label-hide\" for=\"wpforms-8336-field_1\">Name <span class=\"wpforms-required-label\">*<\/span><\/label><input type=\"text\" id=\"wpforms-8336-field_1\" class=\"wpforms-field-small wpforms-field-required\" name=\"wpforms[fields][1]\" placeholder=\"Name\" required><\/div><div id=\"wpforms-8336-field_2-container\" class=\"wpforms-field wpforms-field-email\" data-field-id=\"2\"><label class=\"wpforms-field-label wpforms-label-hide\" for=\"wpforms-8336-field_2\">Email <span class=\"wpforms-required-label\">*<\/span><\/label><input type=\"email\" id=\"wpforms-8336-field_2\" class=\"wpforms-field-medium wpforms-field-required\" name=\"wpforms[fields][2]\" placeholder=\"Email\" spellcheck=\"false\" required><\/div><div id=\"wpforms-8336-field_3-container\" class=\"wpforms-field wpforms-field-number\" data-field-id=\"3\"><label class=\"wpforms-field-label wpforms-label-hide\" for=\"wpforms-8336-field_3\">Phone <span class=\"wpforms-required-label\">*<\/span><\/label><input type=\"number\" id=\"wpforms-8336-field_3\" class=\"wpforms-field-medium wpforms-field-required\" name=\"wpforms[fields][3]\" placeholder=\"Phone\" step=\"any\" required><\/div><div id=\"wpforms-8336-field_4-container\" class=\"wpforms-field wpforms-field-text\" data-field-id=\"4\"><label class=\"wpforms-field-label wpforms-label-hide\" for=\"wpforms-8336-field_4\">Address <span class=\"wpforms-required-label\">*<\/span><\/label><input type=\"text\" id=\"wpforms-8336-field_4\" class=\"wpforms-field-medium wpforms-field-required\" name=\"wpforms[fields][4]\" placeholder=\"Address\" required><\/div><div id=\"wpforms-8336-field_5-container\" class=\"wpforms-field wpforms-field-textarea\" data-field-id=\"5\"><label class=\"wpforms-field-label wpforms-label-hide\" for=\"wpforms-8336-field_5\">Message<\/label><textarea id=\"wpforms-8336-field_5\" class=\"wpforms-field-medium\" name=\"wpforms[fields][5]\" placeholder=\"Message\" ><\/textarea><\/div><\/div><!-- .wpforms-field-container --><div class=\"wpforms-submit-container\" ><input type=\"hidden\" name=\"wpforms[id]\" value=\"8336\"><input type=\"hidden\" name=\"page_title\" value=\"\"><input type=\"hidden\" name=\"page_url\" value=\"https:\/\/quanutrition.com\/wp-json\/wp\/v2\/posts\/13776\/\"><input type=\"hidden\" name=\"url_referer\" value=\"\"><button type=\"submit\" name=\"wpforms[submit]\" id=\"wpforms-submit-8336\" class=\"wpforms-submit\" data-alt-text=\"Sending...\" data-submit-text=\"Submit\" aria-live=\"assertive\" value=\"wpforms-submit\">Submit<\/button><img decoding=\"async\" src=\"https:\/\/quanutrition.com\/wp-content\/plugins\/wpforms-lite\/assets\/images\/submit-spin.svg\" class=\"wpforms-submit-spinner\" style=\"display: none;\" width=\"26\" height=\"26\" alt=\"Loading\"><\/div><\/form><\/div>  <!-- .wpforms-container -->\n<p><!--- schema ----- starting------><br \/>\n<script type=\"application\/ld+json\">\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@type\": \"BlogPosting\",\n  \"mainEntityOfPage\": {\n    \"@type\": \"WebPage\",\n    \"@id\": \"https:\/\/quanutrition.com\/blog\/how-to-lose-weight-naturally-and-permanently\/\"\n  },\n  \"headline\": \"How to lose weight naturally and permanently\",\n  \"description\": \"Discover effective, natural ways to lose weight naturally and permanently. Explore healthy eating, exercise tips, and sustainable lifestyle.\",\n  \"image\": [\n    \"https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-lose-weight-naturally-and-permanently.jpg\",\n    \"https:\/\/quanutrition.com\/wp-content\/uploads\/2024\/05\/How-to-calculate-ideal-weight-.png\"\n  ],  \n  \"author\": {\n    \"@type\": \"Organization\",\n    \"name\": \"Qua Nutrition\",\n    \"url\": \"https:\/\/quanutrition.com\/\"\n  },  \n  \"publisher\": {\n    \"@type\": \"Organization\",\n    \"name\": \"Qua Nutrition\",\n    \"logo\": {\n      \"@type\": \"ImageObject\",\n      \"url\": \"https:\/\/quanutrition.com\/wp-content\/uploads\/2023\/12\/quanutrition-logo.png\"\n    }\n  },\n  \"datePublished\": \"2024-05-18\"\n}\n<\/script><\/p>\n","protected":false},"excerpt":{"rendered":"<p>How to lose weight naturally and permanently It is not uncommon to find many people looking for the best ways to lose weight. Experts agree that it is always a good idea to lose weight gradually. If you attempt to lose weight fast, you will lose bone, muscle, and water instead of only fat. This is precisely why losing weight naturally and permanently is crucial, rather than employing those faster options. This will help you achieve a healthy weight loss. What is the ideal and optimal body weight? What is the ideal weight for which you should aim? How do you calculate the optimal body weight you plan to achieve? Well, the right body weight depends on your height and weight ratio. The BMI is the most commonly used metric for measuring ideal body weight. BMI stands for Body Mass Index. A BMI of 22 is considered the ideal mid-range for the proper weight. However, recently, BMI has been considered quite inadequate for calculating optimal weight. Today, the ideal weight is calculated based on the following formula \u2013 Weight in pounds \u2013 5 x BMI + (BMI divided by 5) x (Height in inches minus 60) Weight in Kilograms \u2013 2.2 x BMI +( 3.5 x BMI) x Height in metres minus 5) For years, BMI has been used as the ideal option for assessing if you are obese or underweight. However, modern experts believe that BMI may not give the exact results regarding ideal weight as it can differ consistently across race\/ethnic groups, sexes, genders, and age spans. The above formula can be used to arrive at your optimal body weight. Based on this weight, you can plan your weight loss regime. How do you lose body weight naturally? Having calculated your optimal body weight, the next step should be to find the best ways to reduce it. Of course, we have several rigorous methods that can help reduce weight, but as far as this blog is concerned, our aim is to reduce weight naturally. There are several ways you can implement to help you lose weight naturally. Incorporate more protein into your diet Protein has always been regarded as the primary nutrient that your body requires. A high-protein diet can help you increase your metabolism and reduce your hunger, which will result in consuming fewer calories. Consume protein-rich foods like eggs, dairy products, and lean meats like chicken or fish. Limit the use of processed foods Processed foods are the primary cause of weight gain. They contain a high dose of sugars, added fats, and calories and have also been observed to be addictive. Reducing processed foods can help reduce weight consistently. Cookies, sugary drinks, frozen pizza, and Deli meats are a few examples of processed foods. Opt for intermittent fasting Intermittent fasting is an excellent option for reducing unwanted weight gain. Experts suggest the 16:8 approach for natural weight loss, which involves 8 hours of food consumption and 16 hours of fasting. In addition to weight loss naturally, it also helps with insulin sensitivity and assists in controlling calorie intake. Drink water regularly Drinking water just before meals is one of the best ways to naturally reduce body weight. It helps you achieve better control over your appetite. However, when we suggest drinking water, we mean plain water. Avoid carbonated water or similar drinks. Sleep well Sleeplessness results in stress, which can lead to weight gain. Improper sleep causes hormonal imbalance and disrupts metabolism. Try to sleep at least eight hours per day and be stress-free. Balance the gut bacteria Your gut bacteria has a great impact on your weight gain. Your digestive tract is home to over 39 million bacteria. Having a good balance between these microorganisms helps you keep your weight in check. The best way to balance the gut bacteria is to eat plenty of vegetables, fermented foods, and prebiotic foods. Eat foods and vegetables Foods and vegetables have always been the preferred choices for a natural way to lose weight. They contain a lot of water and nutrients, and they are also rich in fiber. All these factors contribute to their ability to suppress your appetite. You would typically be more satisfied without the need to consume many calories. Eat slowly We know you won\u2019t believe us. Eating slowly can help you reduce your body weight. If you eat faster, you will end up eating more than your body actually needs. Chewing multiple times and eating slower are the best-recommended ways to lose weight naturally. Indulge in cardio exercises Cardio activities are another great way to lose weight naturally. Jogging, running, cycling, power walking, or hiking help burn more calories. Cardio exercises also assist in reducing visceral fat that develops around your internal organs. Avoid eating late at night Do you tend to eat late at night? Eating too late can be an invitation to obesity. It is always advisable to give enough time between eating and resting. Eating too late can limit your ability to burn calories and thus result in the storage of fat. It will also make you feel hungry all day the next day, which can further encourage you to eat more and gain more weight. Why is following a weight nutrition plan essential? Choosing the best nutrition plan should help ensure a better metabolism. A well-planned nutrition plan will help you take prompt care of and supply your body&#8217;s proper nutrients. A good nutrition plan can help you reduce the risk of health complications such as heart disease or other lifestyle ailments. If you are unsure of the right nutrition plans for your needs, contact QUA Nutrition. we can help you develop your own nutritional strategy so that you can effectively reduce your weight naturally and permanently. In Conclusion Losing weight is not an easy task. If you are looking to achieve the best standards in terms of an efficient and effective weight loss regime, you can always reach out to our expert for a weight loss&#8230;<\/p>\n<p><a rel=\"bookmark\" class=\"deadlift-button-simple wvc-button wvc-button-size-sm\" href=\"https:\/\/quanutrition.com\/blog\/how-to-lose-weight-naturally-and-permanently\/\"><span>Read more<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":13779,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[85,108,128],"tags":[],"ppma_author":[171],"class_list":["post-13776","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss","category-dieting","category-family-nutrition","author-quanutrition","entry","clearfix","entry-grid","entry-columns-default","entry-post-module-layout-sidebar-right","thumbnail-color-tone-dark","metro-landscape","entry-post","entry-grid_classic","entry-post-grid_classic"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to lose weight naturally and permanently - Qua Nutrition<\/title>\n<meta name=\"description\" content=\"Discover effective, natural ways to lose weight naturally and permanently. 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