30 easy ways to lose weight naturally (backed by science)

There is a lot of bad weight loss information on the internet.

Much of what is recommended is, in the best of cases, questionable and not based on any real science.

However, there are several natural methods that have proven to work.

Here are 30 easy ways to lose weight naturally.

1. Add proteins to your diet

When it comes to losing weight, protein is the king of nutrients.

Your body burns calories when it digests and metabolizes the proteins you eat, so a high-protein diet can increase your metabolism up to 80-100 calories per day (1, 2)

A high protein diet can also make you feel fuller and reduce your appetite. In fact, some studies show that people eat more than 400 less Calories per day on a high protein diet (3, 4).

Even something as simple as eating a breakfast rich in protein (like eggs) can have a powerful effect (4, 5, 6)

2. Eat single-ingredient whole foods

One of the best things you can do to be healthier is to base your diet on whole foods of a single ingredient.

By doing this, it eliminates the vast majority of added sugar, added fat and processed foods.

Most whole foods are naturally very abundant, making it much easier to keep them within healthy calorie limits (7).

In addition, eating whole foods also provides your body with the many essential nutrients it needs to function properly.

Weight loss often continues as a natural "side effect" of eating whole foods.

3. Avoid processed foods

Processed foods are usually high in added sugars, added fats and calories.

In addition, processed foods are designed to make you eat as much as possible. They are much more likely to cause addictive feeding than unprocessed foods (8).

4. Stock up on healthy foods and snacks

Studies have shown that the foods you keep at home greatly affect weight and eating behavior (9, 10, 11).

By always having healthy foods available, it reduces the chances of you or other family members eating unhealthy foods.

There are also many healthy and natural snacks that are easy to prepare and take with you while traveling.

These include yogurt, whole fruits, nuts, carrots and boiled eggs.

5. Limit your intake of added sugar

Eating a lot of added sugar is related to some of the world's major diseases, such as heart disease, type 2 diabetes and cancer (12, 13, 14).

On average, Americans eat approximately 15 teaspoons of added sugar each day. This amount is often hidden in several processed foods, so you may be consuming a lot of sugar without even realizing it (15).

Since sugar has many names on ingredient lists, it can be very difficult to calculate the amount of sugar a product contains.

Minimizing the intake of added sugar is an excellent way to improve your diet.

6. drink water

Actually, there is the claim that drinking water can help you lose weight.

Drinking 0.5 liters (17 ounces) of water can increase the calories you burn by 24-30% for an hour afterwards (16, 17, 18, 19).

Drinking water before meals can also reduce caloric intake, especially for middle-aged and older people (20, 21).

Water is particularly good for losing weight when it replaces other high calorie and sugar drinks (22, 23).

7. Drink coffee (without sugar)

Fortunately, people are realizing that coffee is a healthy drink that is loaded with antioxidants and other beneficial compounds.

Drinking coffee can help you lose weight by increasing energy levels and the amount of calories you burn (24, 25, 26).

Coffee with caffeine can increase your metabolism by 3-11% and reduce your risk of developing type 2 diabetes by 23-50% (27, 28, 29).

In addition, black coffee is very easy to lose weight, since it can make you feel full, but it almost does not contain calories.

8. Supplement With Glucomannan

Glucomannan is one of several weight loss pills that has been shown to work.

This natural dietary fiber, soluble in water, comes from the roots of the konjac plant, also known as elephant yam.

Glucomannan is low in calories, occupies space in the stomach and delays the emptying of the stomach. It also reduces the absorption of proteins and fats, and feeds beneficial intestinal bacteria (30, 31, 32).

It is believed that its exceptional ability to absorb water is what makes it so effective in losing weight. A capsule can turn a whole glass of water into gel.

Glucomannan supplements shop.

9. Avoid liquid calories

Liquid calories come from drinks such as sugary soft drinks, fruit juices, chocolate milk and energy drinks.

These drinks are harmful to health in several ways, including an increased risk of obesity. One study showed a drastic 60% increase in the risk of obesity among children, for each daily serving of a sugary drink (33).

It is also important to keep in mind that your brain does not record liquid calories in the same way as solid calories, so you end up adding these calories. over of everything else you eat (34, 35).

10. Limit your intake of refined carbohydrates

Refined carbohydrates are carbohydrates that have been removed most of their beneficial nutrients and fiber.

The refining process leaves nothing but easily digested carbohydrates, which can increase the risk of overeating and diseases (36, 37).

The main dietary sources of refined carbohydrates are white flour, white bread, white rice, soft drinks, cakes, sandwiches, sweets, pastas, breakfast cereals and added sugar.

11. Rapid intermittently

Intermittent fasting is a feeding pattern that alternates between periods of fasting and feeding.

There are some different ways of intermittent fasting, including the 5: 2 diet, the 16: 8 method and the eat-stop-eat method.

In general, these methods make you consume fewer calories in general, without having to consciously restrict calories during feeding periods. This should lead to weight loss, as well as other health benefits (38).

12. Drink green tea (without sugar)

Green tea is a natural beverage that is loaded with antioxidants.

Drinking green tea is associated with many benefits, such as increased fat burning and weight loss (39, 40).

Green tea can increase energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful abdominal fat (41, 42, 43, 44).

Green tea shop

Matcha green tea is a variety of green tea powder that can have health benefits even more powerful than regular green tea.

Matcha green tea store.

13. Eat more fruits and vegetables

Fruits and vegetables are extremely healthy foods and to lose weight.

In addition to being high in water, nutrients and fiber, they generally have a very low energy density. This makes it possible to eat large portions without consuming too many calories.

Numerous studies have shown that people who eat more fruits and vegetables tend to weigh less (45, 46).

14. Count calories from time to time

Being aware of what you are eating is very useful when you try to lose weight.

There are several effective ways to do this, such as counting calories, keeping a food diary or taking pictures of what you eat (47, 48, 49).

Using an application or other electronic tool can be even more beneficial than writing in a food diary (50, 51).

15. Use smaller plates

Some studies have shown that using smaller plates helps you eat less, because it changes the way you view portion sizes (52, 53).

People seem to fill their plates in the same way, regardless of the size of the plate, so they end up putting more food on larger plates than the smaller ones (54).

The use of smaller plates reduces the amount of food you eat, while giving you the perception of having eaten more (55).

16. Try a low carb diet

Many studies have shown that low-carbohydrate diets are very effective in losing weight.

Limiting carbohydrates and eating more fats and proteins reduces your appetite and helps you eat fewer calories (56).

This can result in a weight loss that is up to 3 times greater than that of a standard low-fat diet (57, 58).

A low carb diet can also improve many disease risk factors.

17. Eat more slowly

If you eat too fast, you can eat too many calories before your body realizes that you are full (59, 60).

Faster eaters are much more likely to become obese, compared to those who eat more slowly (61).

Chewing more slowly can help you eat fewer calories and increase the production of hormones related to weight loss (62, 63).

18. Replace some fat with coconut oil

Coconut oil has a high content of fats called medium chain triglycerides, which are metabolized differently to other fats.

Studies show that they can increase your metabolism slightly, while helping you eat fewer calories (64, 65, 66).

Coconut oil can be especially useful for reducing harmful abdominal fat (67, 68).

Keep in mind that this does not mean you should Add This fat for your diet, but simply replace some of your other sources of fat with coconut oil.

Coconut oil store.

19. Add eggs to your diet

Eggs are the best food to lose weight. They are cheap, low in calories, high in protein and loaded with all kinds of nutrients.

It has been shown that foods rich in protein reduce appetite and increase fullness, compared to foods that contain less protein (69, 70, 71, 72).

Also, eating eggs for breakfast can cause up to 65% more weight loss for 8 weeks, compared to eating breakfast rolls. It can also help you eat fewer calories for the rest of the day (4, 5, 6, 73).

20. Season your meals

Chilies and jalapeƱos contain a compound called capsaicin, which can stimulate metabolism and increase fat burning (74, 75, 76, 77).

Capsaicin can also reduce appetite and caloric intake (75, 78).

21. take probiotics

Probiotics are live bacteria that have health benefits when eaten. They can improve digestive health and heart health, and can even help with weight loss (79, 80).

Studies have shown that overweight and obese people tend to have different intestinal bacteria than people with normal weight, which can influence weight (81, 82, 83).

Probiotics can help regulate healthy intestinal bacteria. They can also block the absorption of dietary fat, while reducing appetite and inflammation (84, 85, 86).

Of all the probiotic bacteria, Lactobacillus gasseri shows the most promising effects on weight loss (87, 88, 89).

Probiotic store.

22. Get enough sleep

Getting enough sleep is incredibly important to lose weight, as well as to prevent future weight gain.

Studies have shown that people with lack of sleep are up to 55% more likely to become obese, compared to those who get enough sleep. This number is even greater for children (90).

This is partly because lack of sleep alters the daily fluctuations of appetite hormones, leading to poor appetite regulation (91, 92).

23. Eat more fiber

Foods rich in fiber can help you lose weight.

Foods that contain water soluble fiber can be especially useful, since this type of fiber can help increase the feeling of fullness.

Fiber can delay the emptying of the stomach, expand the stomach and promote the release of hormones from satiety (93, 94, 95).

Ultimately, this makes us eat less naturally, without having to think about it.

In addition, many types of fiber can feed friendly intestinal bacteria. Healthy intestinal bacteria have been linked to a reduced risk of obesity (96, 97, 98).

Just be sure to increase your fiber intake gradually to avoid abdominal discomfort, such as bloating, cramping and diarrhea.

24. Brush your teeth after meals

Many people brush or floss after eating, which can help limit the desire to eat something between meals (99).

This is because many people do not feel like eating after brushing their teeth. Also, it can make food taste bad.

Therefore, if you brush or use a mouthwash after eating, you may be less tempted to take an unnecessary snack.

25. Fight your food addiction

Food addiction involves cravings and overwhelming changes in the chemistry of your brain that make it harder to resist eating certain foods.

This is an important cause of overeating for many people and affects a significant percentage of the population. In fact, a recent study from 2014 found that almost 20% of people met the criteria for food addiction (100).

Some foods are much more likely to cause symptoms of addiction than others. This includes highly processed junk foods that are high in sugar, fat or both.

The best way to overcome food addiction is to seek help.

26. Do some type of Cardio

Doing cardio, whether running, running, biking, walking or walking, is an excellent way to burn calories and improve mental and physical health.

Cardio has been shown to improve many risk factors for heart disease. It can also help reduce body weight (101, 102).

Cardio appears to be particularly effective in reducing dangerous belly fat that accumulates around your organs and causes metabolic diseases (103, 104).

27. Add resistance exercises

The loss of muscle mass is a common side effect of the diet.

If you lose a lot of muscle, your body will begin to burn fewer calories than before (105, 106).

If you lift weights regularly, you can avoid this loss of muscle mass (107, 108).

As an added benefit, you will also see and feel much better.

28. Use whey protein

Most people get enough protein from the diet alone. However, for those who do not, taking a whey protein supplement is an effective way to increase protein intake.

One study shows that replacing part of your calories with whey protein can cause significant weight loss, while increasing lean muscle mass (109, 110).

Just be sure to read the list of ingredients, since some varieties are loaded with added sugar and other unhealthy additives.

29. Practice conscious feeding

Eating consciously is a method used to increase awareness while eating.

It helps you to make conscious decisions about food and to develop awareness of your hunger and satiety signals. Then it helps you eat healthy in response to those signals (111).

It has been shown that conscious eating has significant effects on weight, eating behavior and stress in obese people. It is especially useful against binge eating and emotional feeding (112, 113, 114).

By making conscious decisions about food, increasing your awareness and listening to your body, weight loss should be natural and easy.

30. Concentrate on changing your lifestyle

Dieting is one of those things that almost always fails in the long term. In fact, people who "diet" tend to gain more weight over time (115).

Instead of just focusing on losing weight, make it a primary goal to nourish your body with healthy foods and nutrients.

Eat to become a healthier, happier and fitter person, not just to lose weight.

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Reference: https: //www.healthline.com/nutrition/30-ways-to-lose-weight-naturally


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