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Weight loss achieved through deprivation of essential nutrients is not sustainable in a long-term diet plan, and the challenges of not reaching the desired weight may result in emotional and psychological stress [2].

There are strategies for dieting to achieve your dream body weight without engaging in deprivation and fasting diets. Here are some of the best ones:

          1.) Keep the Routine Simple

Learn how to limit the intake of refined carbs, fried foods, and confectioneries. Be sure to consume whole grains, fruits, and other healthier options. Be mindful of the portion sizes and consume moderately [2].

          2.) Eat Fruits and Vegetables

Fruits and vegetables are nutrient-dense, contain lesser calories, and are filled with fiber, which is rich in antioxidants that can act as an anti-inflammatory agent to prevent the risk of degenerative health conditions [3].

          3.) Drink Water

Make it your goal to stay hydrated every day. Most importantly, drinking water before and during meals gives a natural feeling of feeling full, which therefore reduces the amount of food you consume.

          4.) Engage in a Regular Exercise Program

Exercise is one of the best ways to burn fat and maintain optimum weight without depriving yourself of essential nutrients.

All-Natural “Tummy Tamers”:

There are also some ‘tummy tamer’ supplement options, derived from all-natural sources, that can aid in weight loss.
They work by reducing appetite, giving a feeling of being full, reducing the absorption of fat, and enhancing the burning of fats [4]. These natural supplements include the following;

          1.) Apple Cider Vinegar:

Apple Cider Vinegar is useful in aiding weight loss by promoting the feeling of being full, and reducing blood glucose and insulin levels. It is also important in eliminating harmful bacteria and enhancing the optimal function of the heart [5].

          2.) Fennel Seed:

Fennel seeds help in boosting metabolism to promote weight loss. It also contains antibacterial properties that are useful in maintaining a healthy gut and reducing indigestion.

          3.) Peppermint:

Peppermint works by minimizing calorie intake which directly results in weight loss.

          4.) Lemon Water with Chia Seeds:

Lemon water with chia seeds is useful in weight loss and can bring a feeling of positive energy to the body.

          5.) Green Tea:

Green tea is a popular low-calorie drink that helps greatly with weight loss. It can help to make you feel fuller, due to its antioxidant properties. It also aids to reduce inflammation.

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References:

1.) Michelle Y., Daniela M., Wendy, V, et al. (September 2020). Popular Diets: Intermittent Fasting. Food Science and Human Nutrition. https://doi.org/10.32473/edis-fs409-2020

2.) How to Drop Pounds Without Feeling Deprived? Retrieved online from https://www.popsugar.com/fitness/How-Lose-Weight-Without-Feeling-Deprived-33651710 on 28-04-2021

3.) Tips to lose weight fast without diet. Retrieved from https://www.academia.edu/36583124/100_Tips_To_Lose_Weight_Fast_Without_Diet_pdf on 28-04-2021

4.) ‘12 Popular Weight Loss Pills and Supplements.’ Retrieved from https://www.healthline.com/nutrition/12-weight-loss-pills-reviewed#TOC_TITLE_HDR_6 on 28-04-2021

5.) Solaleh S. K., Saidpour, A., et al. (2018). Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial. Journal of Functional Foods. 43:95-102. DOI:10.1016/j.jff.2018.02.003