Loose weight naturally

Healthy and permanent weightloss

1. Nutrition
Intermittent fasting: e.g., fast for 16 hours, eat within 8 hours.
Protein-rich meals: meat, fish, eggs, legumes, dairy.
Less sugar & refined carbs: choose whole grains, fruits, nuts.
Fiber: vegetables, fruits, whole grains, beans.
Healthy gut flora: probiotic foods (yogurt, sauerkraut, kimchi) plus fiber.

2. Eating Habits
Mindful eating: eat slowly, chew well, avoid distractions, notice fullness.
Food diary: track meals and exercise to stay aware.

3. Lifestyle
Enough sleep: 7–9 hours, helps regulate hunger hormones.
Reduce stress: breathing exercises, relaxation, avoid stress eating.
Regular exercise: about 150 minutes per week + strength training.

4. Important Notes
Avoid crash diets or extreme rapid weight loss — they are unhealthy and often lead to regaining weight.
Better: slow, steady, and healthy habits.
Seek support from a dietitian or doctor if needed.