Natural Supplements for Holistic Weight Loss
“You are amazing and absolutely capable of transforming your life, but to do that, you must first recognize the need to transform.”
~Carlos Patterson
Introduction:
Let’s be honest—losing weight in today’s world can feel like a never-ending battle.
You’ve tried gyms, diets, programs, maybe even miracle pills… only to feel burnt out and defeated.
But what if weight loss wasn’t about shortcuts—but about a lifestyle aligned with who you are?
In this article, we dive into natural supplements, mind-body rituals, and the holistic approach that gets results—without wrecking your health.
Many of us have tried to lose weight or the extra flab on our body through various diets and gyms and have failed miserably. At some point, we feel frustrated and tend to give up. This feeling of failing and living with a lack of self-esteem affects our morale and self-confidence. It affects us not only physically, but also mentally. Some ‘entrepreneurs’ have also used this situation to their advantage and introduced people in need with fad diets and incompetent weight loss pills. With rising awareness, users are being cautious and sticking to more natural ways of losing weight, which is healthy diets and exercise.
Professional trainers and fitness entrepreneurs sell customized diets based on an individual’s body type and target. Several types of diets, such as Keto, Paleo, Atkins, HCG, etc., are resurfacing and gaining popularity. Diets sell, but they are sustainable only when a permanent or long-lasting lifestyle change is implemented. Without a permanent change, you cannot expect quick results.
To boost their weight loss process, some people are turning to natural supplements, which boost metabolism and burn fat faster. Natural supplements can increase your metabolism, energy levels, help build muscle, and all the other things associated with weight loss.
Natural Supplements for Holistic Weight Loss
What Does ‘Weight Loss’ Mean?
Weight loss, in its truest sense, can be defined as the reduction of body mass, which includes reduction or loss of fat or adipose tissue, fluid, and even lean mass. Healthy weight loss refers to the reduction of body fat and gaining muscle mass to strengthen and tone your body. Individuals who want to lose weight and sustain it, in the long run, should take a holistic approach and lose weight gradually. Many people want to lose weight in a few weeks or a few months. It is definitely possible but not advised for individuals who want to maintain their weight in the future.
What are Natural Supplements?
Unlike manufactured fat burners and supplements, natural supplements use healthy and natural ingredients to help burn fat and boost metabolism.
These natural supplements have also proven to work effectively. Some of the most popular natural supplements are:
✅ Green Tea Extract: A concentrated form of green tea, this natural supplement can be bought in the form of a capsule or powder.
It contains the polyphenol epigallocatechin gallate (EGCG) and caffeine, which are super effective in burning fat through thermogenesis (your body needs more calories to produce heat).
The recommended intake per day is around 250 to 500 mg.
✅ Soluble fiber: Soluble fiber keeps you full for a longer period, hence preventing cravings and curbing your appetite.
Consuming soluble fiber increases the activity of fullness hormones, such as PYY and GLP-1, and reduces the activity of ghrelin, which is the hunger hormone.
The water present in your digestive tract is absorbed by soluble fiber and converted into a gel-like substance.
The best way to consume soluble fiber is through food. However, if your intake isn’t sufficient, you can take relevant supplements, such as glucomannan or psyllium husk.
✅ Protein or Protein Powder: Protein keeps you full, curbs your appetite, and builds muscles. It is also known to boost metabolism. Like soluble fiber, protein increases the activity of fullness hormones such as PYY and GLP-1 and reduces the activity of ghrelin. To increase the protein intake in your daily diet, you can opt for protein powders such as whey, plant-based, egg, soy, casein, and hemp.
Apart from these, other commonly-used natural supplements include yohimbine, green coffee bean extract, and synephrine.
Steps to Holistically Lose Weight
Holistic weight loss involves identifying and extracting the core reason for being
overweight and making long-term lifestyle changes that will eventually result in weight
loss and maintaining your weight. Additionally, these lifestyle changes will protect you
from several health issues such as diabetes, high cholesterol, cardiovascular diseases,
and certain types of cancer.
Follow these steps to lose weight holistically:
1. Eat a Healthy Diet
It is known that your diet plays a 70 percent role in your weight loss process. Some people hold the misconception that only exercise is important to lose weight.
However, as they say, you are what you eat. Without a balanced diet, it is impossible to achieve weight loss.
Some people starve or skip meals to avoid consumption of calories, which is not advised as it strips you of the necessary nutrients. Instead of skipping meals, switch them to healthier food choices.
Add more vegetables, fruits, legumes, and beans to your diet. Eliminate refined and processed food, along with sugar.
Plan your weekly meal schedules to stay on track and to avoid cravings. Have a balanced diet of protein, fat, carbohydrates, and fiber. Your food intake is the primary way to achieve better health and weight loss.
Make sure that you stay within the recommended calorie intake to lose weight....remember
Eat Like You Love Yourself
Whole foods. Balanced macros. Smart calories.
2. Exercise Daily for 45 to 60 Minutes
While eating healthy and nutritious food is essential, you should also pay attention to exercise.
It is that extra push that you give your body that helps build muscles, burn fat, and tone various body parts.
By dedicating 45 to 60 minutes of exercise daily, you are reaching closer to your weight loss target. Any form of physical activity, if conducted daily, is beneficial.
Whether it is swimming, walking, lifting weight, or jogging, indulge in some form of physical activity. If you despise working out or running, play your favorite sport. It doesn't matter as long as you're moving your body.
Move Daily—Not Drastically
Make movement joyful: walk, dance, swim, stretch.
Apart from weight loss , exercising improves blood circulation, boosts metabolism, and promotes mental health by releasing endorphins, which create happiness.
Adopt healthier practices in your daily life such as walking to work or using a bicycle instead of taking a car. Try a bit of yoga every morning before breakfast, or get up and stretch and take a 30 minute walk.
This is the lifestyle change that we are talking about. Other changes in your lifestyle should include cutting back on smoking and drinking, and sugar consumption .
3. Drink a Lot of Water
Water is not only necessary for carrying out essential body functions, but it also helps in weight loss. If consumed before meals, water helps in diminishing your appetite and lowering your food intake.
Moreover, water has zero calories, which doesn’t add to your daily calorie count. Replace your sugary drinks with water and reduce your cravings. If you don’t prefer plain water, add cucumber and lemon slices, or drink green tea.
Drinking water also eliminates all toxic waste from your body, which are major blockages in your weight loss process.
As an added bonus, water also helps clears up your skin and improves its elasticity.
Hydrate Like It’s a Lifestyle
Water is your best natural fat-burner.
4. Focus on Mental Health and Spirituality
Mental health is as important as physical health. A significant contribution to your weight loss journey depends on how determined and motivated you are. Your emotions and mental health play a major role in your weight loss journey.
It is necessary to treat mental health issues, such as anxiety and depression, to lead a happy and healthy life.
Stress is one of the primary reasons for gaining weight and obesity as it causes binge-eating and hormonal imbalances.
There are several ways to focus on mental health and spirituality , such as meditation , journaling, positive thinking , and psychotherapy.
With better eating, daily exercise, and lifestyle changes, you will automatically feel better, which will also impact your mental health to an extent.
By staying stress-free, you will gain confidence and witness positive changes in your personal and professional life.
Heal the Mind, Align the Spirit
Your emotional weight is often heavier than your physical one.
“Your mindset isn’t a side dish—it’s the main course in your health journey.”
5. Use Natural Supplements in an Appropriate Quantity
Contact your health coach/ nutritionist to know the best type of supplement that suits your needs and body types.
Taking natural supplements can provide that extra kick or boost that makes your weight loss process easier.
It increases metabolism, curbs your appetite, and burns fat.
Before you take a supplement, consult your doctor and make sure that it is safe and works effectively. Several fat-burning supplements have been taken off the market due to the various health threats they pose and dangerous side effects.
The supplements you choose should be legitimate and have proven effects.
Conclusion
We often worry about our appearance and go to great lengths in order to stay in line with the standards of what ‘beauty’ is in our society.
However, it’s important to note that if you’re not taking good care of your body and staying healthy, then it really isn’t worth anything at all.
Especially if it makes you feel bad. You are amazing and absolutely capable of transforming your life, but to do that, you must first recognize the need to transform.
By making this huge change, you can gain back your lost self-confidence and see a positive change in your life. Don’t be afraid to lose weight the natural, holistic way.
Inculcate this habit in your daily routine and start observing the changes in no time.
Sources:
https://www.lifehack.org/853736/natural-weight-loss-supplements
https://www.healthline.com/nutrition/5-natural-fat-burners
https://www.guidedmind.com/blog/4-holistic-ways-to-lose-weight-naturally
