Eating fewer processed foods, drinking more green tea, and taking probiotics are natural methods that can promote weight loss. The speed at which weight loss occurs may vary by method.
There’s a lot of bad weight loss information on the internet. Much of what’s recommended is questionable at best, and not based on any actual science.
However, there are several natural methods that have actually been proven to work. Here’s how to get started.
What is the easiest way to lose weight naturally?
Here are 29 natural ways to lose weight and the science behind them.
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.
A high-protein diet can also make you feel more full and reduce your appetite. In fact, some studies show that people eat fewer calories per day on a high-protein diet.
Even something as simple as eating a high-protein breakfast (like eggs) can have a powerful effect.
2. Prioritize 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 typical calorie limits. 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.
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3. Limit 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’re much more likely to cause addictive-like eating than unprocessed foods.
4. Stock up on nutritious foods and snacks
Studies Trusted Source have shown that the food you keep at home greatly affects weight and eating behavior.
By always having nutrient-dense food available, you reduce the chances of you or other family members eating less nutritious items.
There are also many nutritious snacks that are easy to prepare and take with you on the go. These include yogurt, whole fruit, nuts, carrots, and hard-boiled eggs.
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Science-Backed Ways to Lose Weight Naturally
In this video you’ll learn how to use quick, science-backed tips that will help you lose weight quickly.
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5. Limit your intake of added sugar
Eating a lot of added sugar is linked with some of the world’s leading diseases, including:
- heart diseaseTrusted Source
- type 2 diabetes
- cancer
On average, Americans eat about 17 teaspoonsTrusted Source 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.
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’s actually truth to the claim that drinking water can help with weight loss.
Drinking water before meals may also lead to reduced calorie intake when water is consumed 30 to 120 minutes before a meal.
Water is particularly helpful for weight loss when it replaces other beveragesTrusted Source that are high in calories and sugar.
7. Drink (unsweetened) coffee
Coffee is loaded with antioxidants and other beneficial compounds.
Coffee drinking may support weight loss by increasing energy levels and the amount of calories you burn. Caffeinated coffee may also reduce your risk of developing type 2 diabetes.
Furthermore, black coffee is very weight loss friendly, since it can make you feel full but contains almost no calories.
8. Supplement with glucomannan
Glucomannan is one of several weight loss pills that has been proven to work. This water-soluble, natural dietary fiber comes from the roots of the konjac plant, also known as the elephant yam.
Glucomannan is low in calories, takes up space in the stomach, and delays stomach emptying. It also reduces the absorption of protein and fat, and supports Trusted Source the beneficial gut bacteria.
Its exceptional ability to absorb water is believed to be what makes it so effective for weight loss. One capsule is able to turn an entire glass of water into gel.
9. Limit liquid calories
Liquid calories come from beverages like sugary soft drinks, fruit juices, energy drinks, and flavored milks, such as chocolate.
These drinks can have a negative impact on your health in several ways, including an increased riskTrusted Source of:
- obesity
- type 2 diabetes
- cardiovascular disease
- cancer
10. Limit your intake of refined carbs
Refined carbs are carbs that have had most of their beneficial nutrients and fiber removed.
The refining process leaves nothing but easily digested carbs, which may increase the risk of overeating and disease.
The main dietary sources of refined carbs are white flour, white bread, white rice, sodas, pastries, snacks, sweets, pasta, breakfast cereals, and added sugar.
11. Fast intermittently
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating.
There are a few different ways to do intermittent fasting, including the 5:2 diet, the 16:8 method, and the eat-stop-eat method.
Generally, these methods make you eat fewer calories overall, without having to consciously restrict calories during the eating periods. This may lead to Trusted Source weight loss. However, long term effects still need to be researched.
12. Drink (unsweetened) green tea
Green tea is a natural beverage that’s loaded with antioxidants. Drinking green tea is linked with many benefits, such as increased fat burning and weight management.
Matcha tea is a variety of powdered green tea that may have even more powerful health benefits than regular green tea.
13. Eat more fruits and vegetables
Fruits and vegetables are extremely nutritious, weight-loss-friendly foods.
In addition to being high in water, nutrients, and fiber, they usually have very low energy density. This makes it possible to eat large servings without consuming excess calories.
Studies have found that increasing fruit and vegetable intake is associated with weight loss.
14. Count calories once in a while
Being aware of what you’re eating is very helpful when 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 another electronic tool may also be beneficial.
15. Use smaller plates
Using smaller plates may help you eat less, as it changes how you see portion sizes. However, more research is needed.
In the same vein, using plates intended for portion control may reduce how much food you put on your plate, and thus how much you end up eating.
16. Try a low-carb diet
Many studies have shown that low-carb diets are effective for weight loss.
Limiting carbs and eating more fat and protein reduces your appetiteTrusted Source and helps you eat fewer calories. Further, a low-carb diet may be more effective at reducing body weight than a low-fat diet.
It can also improve risk factors for some diseases, such as cardiovascular diseaseTrusted Source. However, more research is needed to assess long term effects.
17. Eat more slowly
If you eat too fast, you may eat more calories than your body needs before your body even realizes that you’re full.
Fast eaters may be more likely to develop obesity, compared to those who eat more slowly.
Chewing more slowly may help you eat fewer calories and increase the production of hormones that are linked to weight loss.
18. Add eggs to your diet
Eggs are the ultimate weight loss food. They’re low in calories, high in protein, and loaded with all sorts of nutrients.
High-protein foods have been shown to reduce appetite and increase fullness, compared to foods that contain less protein.
Furthermore, the protein in eggs may decrease appetite, which can lead to reduced caloric intake at subsequent meals and weight loss.
19. Spice up your meals
Chili peppers and jalapeños contain a compound called capsaicin, which may boost metabolism and decrease body fat.
Capsaicin may also reduce appetite and calorie intake.
20. 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 with weight loss.
Studies have shown that people who are overweight and people who have obesity tend to have different gut bacteria than those who do not, which may influence weight.
Probiotics may help regulate the healthy gut bacteria. They may also block the absorptionTrusted Source of dietary fat, while reducing appetite and inflammation.
21. Get enough sleep
Getting enough sleep is incredibly important for weight loss, as well as to prevent future weight gain.
Studies have shown that sleep deprivation is linked to increased food intake, particularly in foods that are high in carbohydrates and fats.
This is partly because sleep deprivation disrupts the daily fluctuations in appetite hormones, leading to poor appetite regulation.
22. 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 and promoteTrusted Source the release of satiety hormones. This can help you eat less without having to think about it.
Many types of fiber can feedTrusted Source the friendly gut bacteria. Healthy gut bacteria have been linked with a reduced risk of obesity.
Just make sure to increase your fiber intake gradually to avoid abdominal discomfort, such as bloating, cramps, and diarrhea.
23. Brush your teeth after meals
Many people brush or floss their teeth or use mouthwash after eating.
Dental hygiene products can temporarily affect the taste of food and beverages, which may help limit Trusted Source the desire to snack or eat between meals.
24. Work to overcome food addiction
Food addiction involves overpowering cravings and changes in your brain chemistry that make it harder to resist eating certain foods.
This is a major cause of overeating for many people, and affects a significant percentage of the population. In fact, it is estimated that almost 20% of people fulfilled the criteria for food addiction.
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.
Consulting with a healthcare professional can help.
25. Do some sort of cardio
Doing cardio — whether it’s jogging, running, cycling, power walking, or hiking — is a great way to burn calories and improve both mental and physical health.
Cardio has been shown to improve risk factors for heart disease. Even lower intensity cardio can help reduce body weight.
Cardio seems to be particularly effective at reducing the fat that builds up around your organs and causes metabolic disease.
26. Add resistance exercises
Loss of muscle mass is a common side effect of dieting. Resistance exercises, like lifting weights, can help prevent this loss in muscle mass.
27. Use whey protein
Most people get enough protein from diet alone. However, for those who don’t, taking a whey protein supplement is an effective way to boost protein intake.
One study shows that replacing part of your calories with whey protein may promote weight loss, while also increasing lean muscle mass.
Just make sure to read the ingredients list, because some varieties are loaded with sugar and other additives.
28. Practice mindful eating
Mindful eating is a method used to increase awareness while eating.
It helps you make conscious food choices and develop awareness of your hunger and satiety cues. It then helps you eat well in response to those cues.
Mindful eating has been shown to have significant effects on weight, eating behavior, and stress. It can also help reduce binge eating and emotional eating.
29. Focus 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 timeTrusted Source.
Instead of focusing only on losing weight, make it a primary goal to nourish your body with nutritious food and daily movement.
Frequently asked questions
How to lose 20 pounds naturally?
Three effective ways to lose 20 pounds include:
- reduce and limit the refined carbs in your diet
- include protein, fat, and vegetables at each meal
- watch your portion sizes
- move more – resistance training with weights is an excellent exercise to help you lose weight
How can I lose 20 pounds in a month?
Doctors recommend a weight loss of no more than 1-2 pounds per week, so losing 20 pounds in one month is not a health goal and may be harmful, especially if you have any chronic health conditions.
How to lose 10 pounds in 10 days naturally?
Doctors recommend a weight loss of no more than 1-2 pounds per week. Trying to lose 10 pounds in one week may be harmful to you, especially if you have any chronic health conditions.
Creating a long-term plan for reaching healthy diet and fitness goals may be a more effective way to reach your desired weight.
Takeaway
There are many natural methods that can promote weight loss and help you reach a healthy weight.
Limiting your consumption of processed foods, prioritizing whole foods, and incorporating movement into your routine are some methods that may aid in weight loss.
However, it is important to keep in mind that results may vary in terms of how long it takes to notice changes in weight, depending on the methods you use.