29 Easy Ways to Lose Weight Naturally (Backed by Science)

BySean McKlveen
Easy Ways to Lose Weight

A significant portion of the advice given is, at best, dubious and is not supported by any real scientific evidence.

On the other hand, there are a few natural approaches that have been demonstrated to be effective.

The following is a list of 29 simple strategies to reduce weight in a natural way.

  1. Increase the Amount of Protein in Your Diet

Protein is the most important macronutrient for people who are trying to cut down on their weight.

Because your body expends calories in the process of breaking down and metabolizing the protein you consume, eating a diet high in protein can speed up your metabolism by as much as 80–100 calories each day.

A diet that is heavy in protein can also help you feel fuller for longer and decrease your appetite. Studies have shown that those who consume a diet that is high in protein consume approximately 400 fewer calories per day.

A seemingly insignificant action, such as having a meal high in protein (like eggs), can actually have a significant impact.

  1. Consume Whole Foods That Only Contain One Ingredient

If you want to become healthy, one of the finest things you can do is to base your diet on foods that only contain one ingredient at a time.

When you do this, you get rid of a significant portion of the processed food, added sugar, and extra fat that you eat.

The majority of whole foods are inherently quite filling, which makes it much simpler to stick to the calorie restrictions that are recommended for a balanced diet.

Eating foods in their natural state also supplies your body with the myriad of important nutrients that it requires in order to carry out its functions correctly.

Eating whole meals frequently results in a loss of weight as a natural and unintended side effect.

  1. Stay away from processed foods.

Increased sugars, added fats, and more calories are typically found in high concentrations in processed foods.

In addition to this, processed meals are designed to encourage you to consume an excessive amount of food. They are considerably more prone to promote eating behaviors that are comparable to addiction than meals that have not been processed (8Trusted Source).

  1. Do Your Best to Stock Up on Nutritious Foods and Snacks

Studies have shown that the foods you keep in your house have a significant impact on both your weight and your eating habits.

You and the other members of your family will be less likely to consume unhealthy food if you maintain a constant supply of nutritious options.

There are also a lot of natural and healthy snacks that are simple to make and perfect for taking with you when you’re on the run.

These include things like yogurt, entire fruits, almonds, carrots, and eggs that have been hard cooked.

The Quick and Easy Guide to Shedding Pounds in Just Three Steps

  1. Do Your Best to Stock Up on Nutritious Foods and Snacks

Studies have shown that the foods you keep in your house have a significant impact on both your weight and your eating habits.

You and the other members of your family will be less likely to consume unhealthy food if you maintain a constant supply of nutritious options.

There are also a lot of natural and healthy snacks that are simple to make and perfect for taking with you when you’re on the run.

These include things like yogurt, entire fruits, almonds, carrots, and eggs that have been hard cooked.

  1. Decrease Your Consumption of Sugar That Is Added to Food

Consuming a diet high in added sugar is associated with an increased risk of some of the most prevalent diseases in the world, including cancer, type 2 diabetes, and heart disease.

Each day, Americans consume approximately 15 teaspoons worth of added sugar on average. Because this quantity is typically concealed in a variety of processed goods, you can be eating a significant amount of sugar without even being aware of it.

Because sugar is referred to by a wide variety of names in ingredient lists, it can be quite challenging to determine the amount of sugar that is actually present in a product.

Your diet can benefit greatly from you cutting back on the amount of added sugar that you consume.

  1. Drink Water

There is some basis in fact for the assertion that increasing one’s water intake can assist with weight loss.

After consuming 0.5 liters (17 ounces) of water, you may see a 24–30% boost in the number of calories your body burns during the following hour.

It’s possible that if you drink water before meals, you’ll end up eating fewer calories overall, especially as you get older and into middle age.

When other beverages that are heavy in calories and sugar are replaced with water, people who are trying to lose weight will find that water is very beneficial.

  1. Consume Coffee That Is Unsweetened

Thankfully, more and more people are coming to the realization that coffee is a nutritious beverage that is packed with various beneficial chemicals and antioxidants.

Consuming coffee may facilitate weight loss by boosting levels of energy and the number of calories burned.

Your metabolism may speed up by 3–11% if you drink caffeinated coffee, and the likelihood of you developing type 2 diabetes may drop by an astounding 23–50% if you do so.

In addition, drinking black coffee can make you feel full despite the fact that it has nearly no calories and is therefore an excellent beverage for people who are trying to lose weight.

  1. Take Glucomannan as a Dietary Supplement

There are a few different weight loss tablets that have been shown to be effective, and glucomannan is one of them.

This natural, nutritious fiber that dissolves in water originates from the roots of the konjac plant, which is also referred to as the elephant yam.

Glucomannan has a low caloric content, but it fills up the space in the stomach, which slows down the emptying of the stomach. Additionally, it inhibits the absorption of protein and fat, and it nourishes the bacteria in the gut that are good.

It is claimed that its extraordinary capacity to absorb water is what makes it so helpful for weight loss. [Citation needed] Simply adding one capsule to a full glass of water will result in the formation of gel.

  1. Avoid Liquid Calories

Beverages such as sweet soft drinks, fruit juices, chocolate milk, and energy drinks are examples of liquid foods that include calories.

These beverages are harmful to health in a variety of ways, one of which is that they raise the risk of obesity. According to the findings of one study, the consumption of one daily portion of a sugar-sweetened beverage was associated with a significant rise of sixty percent in the risk of childhood obesity.

It is also essential to keep in mind that your brain does not record the calories in liquids in the same manner that it does the calories in solids, which means that you end up piling these calories on top of the calories from everything else that you consume.

  1. Reduce the amount of refined carbohydrates you consume.

Carbohydrates that have been refined have had a significant portion of their fiber and essential elements removed.

The refining process removes all carbohydrates, leaving just those that are easily digested. This can raise the risk of both overeating and disease.

White flour, white bread, white rice, sodas, pastries, snacks, sweets, pasta, and breakfast cereals are the primary dietary sources of refined carbohydrates. Added sugar is also a significant source of refined carbohydrates.

  1. Fast Intermittently

The term “intermittent fasting” refers to a pattern of eating that consists of alternating periods of fasting and eating.

There are a number distinct approaches to intermittent fasting, such as the eat-stop-eat method, the 16:8 method, and the 5:2 diet. Among these, the 5:2 diet is among the most popular.

In general, using these strategies will cause you to consume less calories overall, and you won’t even have to make an effort to limit your calorie intake while you’re actually eating. This ought to result in weight loss in addition to a great many additional advantages to one’s health.

  1. Drink (Unsweetened) Green Tea

The natural beverage known as green tea contains a significant amount of antioxidants.

Green tea consumption has been linked to numerous health advantages, including an improved rate of fat burning and weight loss.

There is some evidence that drinking green tea can boost energy expenditure by 4% and accelerate the burning of selected fat by up to 17%, particularly dangerous belly fat.

It is possible that matcha green tea, which is a type of powdered green tea, possesses health benefits that are even more potent than those of normal green tea.

  1. Increase the amount of fruit and vegetables you consume.

Fruits and vegetables are among the healthiest foods available, and they also facilitate weight loss.

In addition to having a high concentration of water, minerals, and fiber, these foods typically have an exceptionally low energy density. Because of this, it is easy to consume huge portions without absorbing an excessive amount of calories.

Numerous studies have found that those who consume a greater quantity of fruits and vegetables have a lower average body mass.

  1. Keep Track of Your Calorie Intake Every Once in a While

When trying to reduce weight, it is quite useful to be conscious of the foods that you are consuming.

This can be accomplished in a number of efficient ways, such as by maintaining a food journal, tracking the number of calories you consume, or taking photographs of the food that you consume.

It’s possible that keeping track of your meals through an app or another digital tool will be even more helpful than writing them down in a journal.

  1. Use Smaller Plates

Using a smaller plate can help you eat less, as it alters your perception of how much food is on the plate, which in turn can help you lose weight.

People appear to load their plates to the same level, regardless of the size of the plate, which results in a greater quantity of food being placed on larger plates than on smaller ones.

By using smaller plates, you can cut down on the amount of food you consume while still having the impression that you’ve eaten more.

  1. Consider Changing to a Low-Carb Diet

The effectiveness of low-carb diets for weight loss has been demonstrated by a large number of research.

Your appetite will be reduced, and you will be able to consume less calories, if you cut back on carbohydrates and consume more fat and protein.

This can lead to weight loss that is up to three times greater than what one would experience from following a conventional low-fat diet.

A diet low in carbohydrates has been shown to reduce the risk of several diseases.

  1. Chew and swallow more slowly

If you eat too quickly, it’s possible that you’ll consume far too many calories before your body even has a chance to register that you’re full.

People who eat more quickly than others have a much higher risk of becoming obesity. Those who eat more slowly have a lower risk.

If you chew your food more slowly, you may find that you consume less calories and boost the synthesis of hormones that are associated with weight loss.

  1. Make eggs a regular part of your diet.

Eggs are the food that are best for reducing body fat. They are not only inexpensive, but they are also low in calories, high in protein, and loaded with various nutrients.

When compared to diets with a lower protein content, foods with a higher protein content have been demonstrated to suppress hunger and improve feelings of fullness.

In addition, research suggests that eating eggs for breakfast may result in up to 65% higher weight loss than eating bagels for breakfast over the course of eight weeks. Additionally, it has the potential to assist you in consuming fewer calories throughout the rest of the day.

  1. Add Some Flavor to Your Dishes

Capsaicin, which is found in chili peppers and jalapenos, is thought to have the ability to speed up the metabolism and increase the amount of fat that is burned.

Additionally, capsaicin has the potential to suppress hunger and cut calorie consumption.

  1. Take Probiotics

Consuming probiotics, which are living microorganisms, is associated with a number of positive health effects. They can boost the health of the digestive tract and the cardiovascular system, and they may even assist with weight loss.

Studies have revealed that persons who are overweight or obese tend to have different gut bacteria than normal-weight people, which may be a factor in how much weight they carry.

There is some evidence that probiotics can assist in the regulation of healthy gut bacteria. They may also prevent the absorption of fat from food, in addition to lowering appetite and inflammatory responses.

Lactobacillus gasseri appears to have the most potential for assisting with weight loss of any of the probiotic bacteria.

  1. Make Sure You Get Enough Sleep

A sufficient amount of sleep is not only essential for maintaining a healthy weight but also for promoting weight loss and warding off potential weight gain.

According to a number of studies, those who don’t get enough sleep have up to a 55 percent increased risk of developing obesity, in comparison to those who do receive an adequate amount of sleep. This number is significantly greater when considering children.

This is due, in part, to the fact that lack of sleep alters the normal daily variations in hunger hormones, which in turn leads to poor regulation of appetite.

  1. Consume a Diet High in Fiber

Consuming foods high in fiber may facilitate weight loss.

Foods that include water-soluble fiber may be especially useful, since this type of fiber can assist boost the feeling of fullness, which can aid those who are trying to lose weight.

Fiber may prevent the stomach from emptying as quickly, cause the stomach to expand, and stimulate the production of hormones that cause fullness.

In the end, this makes us naturally consume less food without requiring us to consciously restrict our eating.

In addition, several different kinds of fiber can provide nourishment for the beneficial bacteria that live in the gut. There is a correlation between having healthy gut bacteria and having a lower risk of being obese.

If you want to avoid abdominal discomfort, such as bloating, cramping, and diarrhea, you should make sure to gradually increase the amount of fiber you consume.

  1. After each meal, you should brush your teeth.

After eating, many people clean their teeth with either toothbrushes or dental floss, which may help reduce the desire for snacks or additional meals in between meals.

This is due to the fact that after brushing their teeth, a lot of people just do not feel hungry. In addition to that, it may alter the flavor of the dish.

If you brush your teeth or rinse your mouth with mouthwash after eating, you may find that you have less of an urge to go for an unnecessary snack.

  1. Fight the Addiction to Food You Have

An addiction to food is characterized by uncontrollable cravings as well as changes in brain chemistry that make it more difficult to refrain from consuming particular foods.

This is a key contributor to the problem of excessive eating for a great number of people, and it affects a sizeable portion of the total population. In point of fact, a study that was carried out in 2014 discovered that over 20% of persons met the criteria for food addiction.

It is significantly more likely that some foods may trigger symptoms of addiction than it is that other foods will. Included in this category are highly processed junk foods that are either high in sugar or fat, or both.

  1. Engage in Some Form of Aerobic Exercise

It is well known that engaging in cardiovascular exercise, such as jogging, running, cycling, power walking, or hiking, is an excellent way to reduce body fat and enhance one’s mental and physical health.

There is evidence that cardio can reduce several of the risk factors for cardiovascular disease. Additionally, it can aid in the reduction of overall body fat.

It appears that cardiovascular exercise, in particular, is very efficient at reducing the hazardous belly fat that collects around your organs and causes metabolic disorders.

  1. Add Resistance Exercises

When people diet, one of the major negative side effects is that they lose muscle mass.

When you lose a significant amount of muscle, your body will begin to burn less calories than it did in the past.

You can avoid the decrease in muscle mass that would otherwise occur if you lift weights on a regular basis.

You will not only feel and look much better, but this will be an added bonus.

  1. Consume Protein from Whey

The diet alone provides sufficient protein for the majority of people. On the other hand, folks who don’t have a sufficient amount of protein in their diets may benefit from increasing their consumption of whey protein supplements.

According to the findings of one study, substituting a portion of your daily calories with whey protein can result in significant weight loss while simultaneously contributing to an increase in the amount of lean muscle mass.

Be cautious to examine the list of ingredients before purchasing a product, as some kinds have a high amount of added sugar in addition to other hazardous additives.

  1. Train Yourself to Be Mindful While You Eat

The practice of “mindful eating” is one way to heighten one’s awareness when one is consuming food.

It enables you to acquire an awareness of your hunger and satiety cues and assists you in making conscious eating choices. In reaction to those cues, it subsequently assists you in eating healthier.

Individuals who are overweight have demonstrated to benefit significantly from practicing mindful eating in terms of their weight, eating habit, and stress levels. It is particularly useful in the fight against binge eating and eating due to emotions.

If you make conscious decisions about the foods you eat, work on raising your awareness, and pay attention to what your body is telling you, weight loss should come more readily and naturally to you.

  1. Make Changing Your Lifestyle Your Number One Priority

Dieting is one of those things that nearly never proves successful throughout the course of its duration. In point of fact, persons who “diet” typically end up gaining more weight over the course of their lifetime.

Instead of concentrating just on reducing your body fat, you should make it your primary objective to provide your body with the healthy food and nutrition it needs.

Eat not only to reduce your weight but also to improve your health, your mood, and your physical fitness.