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

There is a lot of negative information about weight loss on the internet. Much of what is recommended is questionable at best and is not based on any real science. However, there are several natural methods that have been proven to work. Here are 20 easy ways to lose weight naturally.

  • Add Protein To Your Diet When it comes to weight loss, protein is the king of nutrients. Your body burns calories during the digestion and metabolism of the protein you eat, so a high protein diet can increase metabolism by up to 80-100 calories per day. The diet can also make you feel full and reduce your appetite. In fact, some studies show that people eat more than 400 calories less per day on a high protein diet. Even something as simple as eating a breakfast that is high in protein (like eggs). ) can have a powerful effect.
  • Eat Single-Ingredient Whole Foods One of the best things you can do for better health is to base your diet on single-ingredient whole foods. This way, you are eliminating the vast majority of added sugars, added fats, and processed foods. very satiating, which makes it much easier to stay within healthy calorie limits. What’s more, eating whole foods also provides your body with the many essential nutrients it needs to function properly. Weight loss is often a natural side effect of eating whole foods.
  • Prevent processed processed foods from being used generally with high added sugar, addition of greases and calories.
  • Load Up on Healthy Foods and Snacks Studies have shown that keeping food in the home dramatically affects your weight and eating behavior. By always having healthy foods available, you reduce the chances that you or other members of your family will eat poorly. There are also many healthy and natural snacks available. that are easy to prepare and take with you. These include yogurt, whole fruit, nuts, carrots, and hard-boiled eggs.
  • Limit Your Intake of Added Sugars Eating lots of added sugars is linked to some of the world’s major illnesses, including heart disease, type 2 diabetes, and cancer. On average, Americans eat about 15 teaspoons of added sugar each day. This amount is usually hidden in various processed foods, so you can eat a lot of sugar without even realizing it. Since sugar has many names on ingredient lists, it can be very difficult to determine how much sugar a product actually contains. Minimizing your sugar intake is a great way to improve your diet.
  • Drinking Water The claim that drinking water can help with weight loss is actually true. Drinking 0.5 liters (17 ounces) of water can increase calories burned by 24-30% an hour later. Drinking water before meals can also lead to reduced calorie intake, especially for middle-aged and elderly people. Water is especially good for weight loss when it replaces other drinks that are high in calories and sugar.
  • Drink Coffee (Unsweetened) Fortunately, people are finding that coffee is a healthy drink rich in antioxidants and other beneficial compounds. Consuming coffee can promote weight loss by increasing energy levels and the amount of calories burned. Coffee with caffeine can increase metabolism by 3-11% and reduce the risk of developing type 2 diabetes by 23-50%. Additionally, black coffee is great for weight loss as it can fill you up but is almost calorie-free.
  • Glucomannan Supplement Glucomannan is one of the many proven diet pills. This natural, water-soluble dietary fiber comes from the roots of the konjac plant, also known as elephant yam. Glucomannan is low in calories, takes up space in the stomach, and delays stomach emptying. It also reduces the absorption of proteins and fats and nourishes the beneficial gut bacteria. It is believed that its exceptional ability to absorb water is what makes it so effective for weight loss. One capsule is capable of turning an entire glass of water into a gel.
  • Avoid Liquid Calories Liquid calories come from drinks such as sugary sodas, fruit juices, chocolate milk and energy drinks. These drinks are unhealthy in several ways, including an increased risk of obesity. One study showed a drastic increase of 60%. % risk of obesity in children, for each daily serving of a sugary drink. It’s also important to note that your brain doesn’t register liquid calories the same way solid calories do, so you end up adding those calories to whatever you eat.
  • Limit your intake of refined carbohydrates Refined carbohydrates are carbohydrates from which most of the beneficial nutrients and fiber have been removed. The refining process leaves only easily digestible carbohydrates, which can increase the risk of overeating and disease. The main dietary sources of refined carbohydrates are white flour, white bread, white rice, sodas, pastries, snacks, candies, pasta, breakfast cereals, and added sugar.
  • Intermittent Fasting Intermittent fasting is a diet that alternates between periods of fasting and eating. There are several ways to practice intermittent fasting, including the 5: 2 diet, the 16: 8 method, and the Eatstopeat method. eat fewer calories overall, without having to consciously limit calories during periods of consumption. It should lead to weight loss as well as many other health benefits.
  • Drink green tea (unsweetened) Green tea is a natural drink rich in antioxidants. Drinking green tea is associated with many benefits, such as increased fat burning and weight loss. Green tea can increase energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful belly fat. Matcha green tea is a powdered green tea variety that may have even more powerful health benefits than regular green tea.
  • Eat more fruits and vegetables Fruits and vegetables are extremely healthy and weight loss foods. In addition to being rich 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. Many studies have shown that people who eat more fruits and vegetables tend to weigh less.
  • Counting Calories Now and then Being aware of what you are eating is very helpful when trying to lose weight. There are several effective ways to do this, including counting calories, keeping a food journal, or taking pictures of what you eat. Using an app or other electronic tool can be even more beneficial than writing in a food journal.
  • Use Smaller Plates Some studies have found that using smaller plates helps you eat less because it changes the way you view portion sizes. People seem to fill their plates the same regardless of the size of the plate, so they end up putting more food on larger plates than on smaller plates. Using smaller plates reduces the amount of food you eat, making you feel like you’ve eaten more.
  • Many studies have shown that low carbohydrate diets are very effective in losing weight. Limiting carbohydrates and eating more fat and protein reduces your appetite and helps you eat fewer calories. This can lead to weight loss up to 3 times greater than a standard low fat diet. A low-carb diet can also improve many disease risk factors.
  • If you eat too fast, you may be consuming too many calories before your body realizes it’s full. Those who eat faster are much more likely to become obese than those who eat more slowly. Chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss.
  • If you eat too fast, you may be consuming too many calories before your body realizes it’s full. Those who eat faster are much more likely to become obese than those who eat more slowly. Chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss.
  • Add Eggs to Your Diet Eggs are the ultimate weight loss food. They’re inexpensive, low in calories, high in protein, and packed with all kinds of nutrients. Foods high in protein have been shown to reduce appetite and increase satiety, compared to foods that contain less protein, and eating eggs for breakfast can lead to weight loss up to 65%. more in 8 weeks. also help you eat fewer calories during the rest of the day.
  • Spice Up Your Meals Chilli peppers and jalapenos contain a compound called capsaicin, which can boost metabolism and increase fat burning. Capsaicin can also reduce appetite and calorie intake.
  • Take probiotics Probiotics are live bacteria that have health benefits when consumed. They can improve digestive and heart health, and can help with weight loss as well. Studies have shown that overweight and obese people tend to have different gut bacteria than people of normal weight, which can affect weight. Probiotics can help regulate healthy gut bacteria. They can also block the absorption of dietary fat, reducing appetite and inflammation. Of all the probiotic bacteria, Lactobacillus gasseri shows the most promising effects on weight loss.
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