11 Easy Ways to Lose Weight Naturally (Ofcourse Backed by Science)
11 Easy Ways to Lose Weight Naturally
There is a lot of wrong weight loss information on the Internet. Much of what is recommended is questionable at best, and not based on any actual science. However, there are several natural methods of which have actually been proven to work. Here are 11 easy ways to lose weight naturally:
1. Add Protein to Your Diet.
When it comes to weight loss, protein is the king of nutrients.
Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80–100 calories per day (1Trusted Source, 2Trusted Source)
A high-protein diet can also make you feel more full and reduce your appetite. In fact, some studies show that people eat over 400 fewer calories per day on a high-protein diet (3Trusted Source, 4Trusted Source).
Even something as simple as eating a high-protein breakfast (like eggs) can have a powerful effect. (4Trusted Source, 5Trusted Source, 6Trusted Source)
2. Eat Whole, Single-Ingredient Foods
One of the best things you can do to become healthier is to base your diet on whole, single-ingredient foods.
By doing this, you eliminate the vast majority of added sugar, added fat and processed food.
Most whole foods are naturally very filling, making it a lot easier to keep within healthy calorie limits (7Trusted Source).
Furthermore, eating whole foods also provides your body with the many essential nutrients that it needs to function properly.
Weight loss often follows 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.
What’s more, processed foods are engineered to make you eat as much as possible. They are much more likely to cause addictive-like eating than unprocessed foods (8Trusted Source).
4. Stock Up on Healthy Foods and Snacks
Studies have shown that the food you keep at home greatly affects weight and eating behavior (9Trusted Source, 10Trusted Source, 11Trusted Source).
By always having healthy food available, you reduce the chances of you or other family members eating unhealthy.
There are also many healthy and natural snacks that are easy to prepare and take with you on the go.
These include yogurt, whole fruit, nuts, carrots, and hard-boiled eggs.
5. Limit Your Intake of Extra (Added) Sugar.
Eating a lot of added sugar is linked with some of the world’s leading diseases, including heart disease, type 2 diabetes, and cancer (12Trusted Source, 13Trusted Source, 14Trusted Source).
On average, Americans eat about 15 teaspoons of added sugar each day. This amount is usually hidden in various processed foods, so you may be consuming a lot of sugar without even realizing it (15Trusted Source).
Since sugar goes by many names in ingredient lists, it can be very difficult to figure out how much sugar a product actually contains.
Minimizing your intake of added sugar is a great way to improve your diet.
6. Drink Water.
There is actually truth to the claim that drinking water can help with weight loss.
Drinking 0.5 liters (17 oz) of water may increase the calories you burn by 24–30% for an hour afterward (16Trusted Source, 17Trusted Source, 18Trusted Source, 19Trusted Source).
Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people (20Trusted Source, 21Trusted Source).
Water is particularly good for weight loss when it replaces other beverages that are high in calories and sugar (22Trusted Source, 23Trusted Source).
7. Take Probiotics.
Probiotics are live bacteria that have health benefits when eaten. They can improve digestive health and heart health, and may even help with weight loss (79Trusted Source, 80Trusted Source).
Studies have shown that overweight and obese people tend to have different gut bacteria than normal-weight people, which may influence weight (81Trusted Source, 82Trusted Source, 83Trusted Source).
Probiotics may help regulate healthy gut bacteria. They may also block the absorption of dietary fat while reducing appetite and inflammation (84Trusted Source, 85Trusted Source, 86).
Of all the probiotic bacteria, Lactobacillus gasseri shows the most promising effects on weight loss (87Trusted Source, 88Trusted Source, 89Trusted Source).
8. Eat More Fiber.
Fiber-rich foods may help with weight loss.
Foods that contain water-soluble fiber may be especially helpful since this type of fiber can help increase the feeling of fullness.
Fiber may delay stomach emptying, make the stomach expand, and promote the release of satiety hormones (93Trusted Source, 94Trusted Source, 95Trusted Source).
Ultimately, this makes us eat less naturally, without having to think about it.
Furthermore, many types of fiber can feed friendly gut bacteria. Healthy gut bacteria have been linked with a reduced risk of obesity (96Trusted Source, 97Trusted Source, 98Trusted Source).
Just make sure to increase your fiber intake gradually to avoid abdominal discomforts, such as bloating, cramps, and diarrhea.
9. Eat More Slowly.
If you eat too fast, you may eat way too many calories before your body even realizes that you are full (59Trusted Source, 60Trusted Source).
Faster eaters are much more likely to become obese, compared to those who eat more slowly (61Trusted Source).
Chewing more slowly may help you eat fewer calories and increase the production of hormones that are linked to weight loss (62Trusted Source, 63Trusted Source).
10. Brush Your Teeth After Meals
Many people brush or floss their teeth after eating, which may help limit the desire to snack or eat between meals (99Trusted Source).
This is because many people do not feel like eating after brushing their teeth. Plus, it can make food taste bad.
Therefore, if you brush or use mouthwash after eating, you may be less tempted to grab an unnecessary snack.
11. Watch this Video to Know
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