30 Easy Ways to Lose Weight Naturally (Backed by Science)
There is a lot of bad information about weight loss on the internet.
What is proposed is in most cases questionable and is not based on any real science.
However, there are several natural methods that have been tried in practice.
Here are 30 easy ways to lose weight naturally.
1. Add protein to your diet
Protein is the king of weight loss nutrition
Your body burns calories during digestion and metabolism from the proteins you eat, so a high-protein diet can increase metabolism by as much as 80-100 calories per day.
A diet rich in protein can make you feel fuller and reduce your appetite. In fact, some studies show that people consume 400 fewer calories per day on a high-protein diet.
Even high-protein breakfasts (like eggs) can have some common side effects.
2. Eat whole, single-ingredient foods
One of the best things you can do to stay healthy is to develop a diet based on single-ingredient whole foods.
By doing this, you add a lot of added sugar, fat, and processed foods.
Most whole foods are naturally filling, making it easier to stay within healthy calorie limits.
Additionally, eating whole foods provides many of the nutrients your body needs to function properly.
Weight loss will be followed by constant fatigue and tiredness.
3. Avoid processed foods
Processed foods are often high in added sugars, added fat, and calories.
Also, processed foods are designed to make you eat as much as possible. These are much more likely to be addictive foods than non-expandable foods.
4. Stock up on healthy foods and snacks
Studies have shown that the foods you keep at home greatly affect weight and eating behavior.
While healthy foods are always available, you or other members of your family are less likely to eat healthy.
There are also many healthy and natural snacks that are easy to make and easy to carry.
These include yogurt, whole fruits, nuts, carrots, and hard-boiled eggs.
5. Reduce the amount of sugar you add
Eating too much sugar is associated with some of the world's leading diseases, including heart disease, type 2 diabetes and cancer.
Americans drink about 15 teaspoons of added sugar per day. This amount is often hidden in various processed foods, so you are eating a lot of sugar without realizing it.
Since there are so many names of sugar in the list of ingredients, it is very difficult to know how much sugar is actually in a product.
One great way to improve your diet is to reduce your added sugar intake.
6. Drink water
In fact, it is true that drinking water can help you lose weight.
Drinking 0.5 liters (17 oz) of water can burn 24-30% of your calories after one hour.
Drinking water before meals can also reduce calorie intake, especially in middle-aged and older people.
Water is especially good for weight loss, when it replaces other drinks with high amounts of calories and sugar.
7. Drink coffee (without sugar)
Fortunately, people are realizing that coffee is a healthy drink rich in antioxidants and other beneficial compounds.
Drinking coffee helps you lose weight by increasing your energy levels and the number of calories you burn.
Caffeinated coffee can speed up your metabolism by 3-1% and reduce your risk of type 2 diabetes by 23-250%.
Also, black coffee is very weight loss-friendly because it can make you feel full but contains almost no calories.
8. Supplement with glucomannan
Work has shown that glucomannan is one of the weight loss pills.
This water-soluble natural dietary fiber comes from the roots of the Konjak plant, also known as elephant yam.
Glucomannan is low in calories, takes up space in the stomach and empties the stomach. It reduces the absorption of proteins and fats and feeds the beneficial intestinal bacteria.
Its exceptional ability to absorb water is believed to make it so effective for weight loss. One capsule can turn a whole glass of water into water.
Buy Glucomannan supplements online.
9. Avoid liquid calories
Liquid calories come from drinks like sugar sodas, fruit juices, chocolate milk and energy drinks.
These drinks are bad for your health in a variety of ways, including an increased risk of obesity. One study found that drinking a sweet drink every day dramatically increased the risk of obesity in children by 60%.
Your brain does not record liquid calories like solid calories, so this is also important.
10. Limit your intake of refined carbohydrates
Refined carbohydrates are carbohydrates that remove most of their beneficial nutrients and fiber.
The cleansing process leaves behind nothing but easily digestible carbohydrates, which can increase your risk of overeating and illness.
The main dietary sources of refined carbohydrates are white flour, white bread, white rice, soda, cakes, sandwiches, candy, pasta, breakfast cereals, and added sugar.
11. Quick break
Sometimes fasting is an eating pattern that cycles between fasting and periods of eating.
There are several different forms of intermittent fasting, including the 5: 2 diet, the 16: 8 method, and the eat-drink-eat method.
These methods generally allow you to eat fewer calories overall without consciously limiting calories during the meal period. This leads to weight loss, as well as many other health benefits.
12. Drink green tea
Green tea is a natural drink with antioxidants.
Drinking green tea is associated with many benefits, such as fat gain and weight loss.
Green tea can increase fuel consumption by 4% and burn selected fats by up to 17%, especially harmful belly fat.
Match Green Tea A variety of powdered green tea that may have more powerful health benefits than regular green tea.
Buy green tea and green tea online.
13. Eat more fruits and vegetables
Fruits and vegetables are extremely healthy and favorable foods for weight loss.
In addition to the high quality of water, nutrients, and fiber, they tend to have very low energy concentrations. This allows you to eat large portions without ingesting too many calories.
Numerous studies have shown that people who eat more fruits and vegetables tend to lose weight.
14. Count calories at once
It is very helpful to be aware of what you are eating while trying to lose weight.
There are several effective ways to do this, including counting calories, keeping a food diary, or taking pictures of what you eat.
Using an app or any other electronic tool can be more beneficial than keeping a food diary.
15. Use small plates
Some studies have shown that using smaller plates helps you eat less by changing the way you view portion sizes.
People seem to fill their plates the same way regardless of the size of the plate, so they put more food on larger plates than smaller ones.
Using smaller plates reduces the amount of food you eat and gives you the feeling of eating more.
16. Try a low-carb diet
Many studies have shown that a low carbohydrate diet is very effective for losing weight.
Limiting carbohydrates and eating more fat and protein reduces your appetite and helps you eat fewer calories.
May cause 3 times more weight loss than standard low-fat diet3
A low-carbohydrate diet can also improve many risk factors for the disease.
17. Eat more slowly
If you eat too early, you can eat a lot of calories before your body realizes it is full.
Fast eaters are more likely to be obese than slow eaters.
Chewing more slowly can help you eat fewer calories and increase the production of hormones associated with weight loss.
18. Replace some fats with coconut oil
Coconut oil is high in fats called medium-chain triglycerides, which are metabolized differently from other fats.
Studies show that they can boost your metabolism a bit while helping you eat fewer calories.
Coconut oil can be especially helpful in reducing harmful belly fat.
Remember that this does not mean you should add this fat to your diet, but just replace some of your other fat sources with coconut oil.
Buy coconut oil online.
19. Add eggs to your diet
Eggs are the best food to lose weight. They are cheap, low in calories, high in protein and rich in all kinds of nutrients.
Protein-rich foods have been shown to reduce appetite and increase satiety compared to low-protein foods.
Also, eating eggs for breakfast can result in 65% more weight loss in 8 weeks than eating bagels for breakfast. This can help you eat fewer calories for the rest of the day.
20. Spice up your meals
Chili peppers and olives contain a compound called capsaicin that can stimulate metabolism and increase fat burning.
Capsaicin can also reduce appetite and calorie intake.
21. Take probiotics
Probiotics are live bacteria that have health benefits after eating. These can improve digestive health and heart health and even help with weight loss.
Studies have shown that people who are overweight and obese have different intestinal bacteria than those who are overweight and can affect weight, which can affect weight.
Probiotics can help control bacteria in a healthy gut. They can also prevent the absorption of fats from the diet while reducing appetite and inflammation.
Of all the probiotic bacteria, Lactobacillus gasecie shows the most promising effects of weight loss.
Buy probiotics online.
22. Get enough sleep
Getting enough sleep is incredibly important for weight loss as well as preventing future weight gain
Studies have shown that sleep-deprived people are 55% more likely to become obese than those who get enough sleep. This number is even higher for children.
This is partly because lack of sleep disrupts the daily fluctuations in appetite hormones, leading to appetite control.
23. Eat more fiber
High fiber foods can help you lose weight.
Water-soluble fiber foods can be especially helpful, as these types of fiber help increase the feeling of fullness.
Fiber can empty the stomach slowly, expand the stomach, and promote the release of satiety hormones.
In the end, it forces us to eat less naturally without thinking about it.
Additionally, many types of fiber-friendly gut bacteria can be fed. Healthy gut bacteria have been associated with a reduced risk of obesity.
Be sure to gradually increase your fiber intake to avoid stomach discomfort, such as bloating, cramps, and diarrhea.
24. Brush your teeth after eating
Many people brush or floss their teeth after eating, which helps to limit snacks or cravings.
This is because many people do not like to eat after brushing their teeth. Also, it can make food taste bad.
So if you brush your teeth or use mouthwash after eating, you may be less prone to unnecessary snacks.
25. Fight against your food addiction
Food addiction involves irresistible desires and changes in brain chemistry that make it harder to resist eating certain foods.
This is one of the main causes of overwork for many people and affects a significant percentage of the population. In fact, a recent survey in 2014 found that about 20% of people met the criteria for food addiction.
Some foods may cause more addiction symptoms than others. These include processed junk foods high in sugar, fat, or both.
The best way to overcome food addiction is to seek help.
26. Do some kind of cardio
Doing cardio - be it jogging, running, biking, walking, or mountaineering - is a great way to burn calories and improve physical and mental health.
Cardio has been shown to improve many risk factors for heart disease. It can also help reduce body weight.
Cardio seems to be particularly effective in reducing dangerous abdominal fat that accumulates around the organs and causes metabolic disorders.
27. Add prevention exercises
Losing muscle mass is a common side effect of dieting.
If you can lose a lot of muscle, your body will start burning fewer calories than before.
By lifting weights regularly, you can prevent this loss of muscle filling.
As a bonus, you will look and feel better.
28. Use Whey protein
Most people get enough protein from diet alone. However, for those who don't, taking whey protein supplements is an effective way to increase protein intake.
One study shows that replacing some of your calories with whey protein can lead to significant weight loss, as well as increasing lean muscle mass.
Just be sure to read the ingredient list, as some varieties are loaded with added sugar and other unhealthy additions.
29. Practice mindful eating
Mindful eating is a method used to create awareness while eating.
It helps you make conscious food choices and develop an awareness of your appetite and commitment to satiety. Then it helps you eat healthier in response to these signs.
Mindful eating has had a significant effect on obese people's weight, eating habits, and stress. This is especially helpful against commercial diets and sensitive foods.
By making conscious food choices, raising your awareness, and listening to your body weight loss should be normal and easy.
30. Focus on changing your lifestyle
Dieting is something that often fails in the long run. In fact, "dieters" gain weight over time.
Rather than focusing only on weight loss, make it your main goal to nourish your body with healthy food and nutrition.
Eating to be a healthy, happy, and fitter person, not just to lose weight.
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