10 Easy Ways to Lose Weight Naturally (Backed by Science)
Much of what is 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 are 10 easy ways to lose weight naturally
1. 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 .
Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people.
Water is particularly good for weight loss when it replaces other beverages that are high in calories and sugar
2. 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
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 .
Even something as simple as eating a high-protein breakfast (like eggs) can have a powerful effect
3. Eat More Fruits and Vegetables
Fruits and vegetables are extremely healthy, 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 too many calories.
Numerous studies have shown that people who eat more fruits and vegetables tend to weigh less.
4. Eat More Slowly
If you eat too fast, you may eat way too many calories before your body even realizes that you are full .
Faster eaters are much more likely to become obese, 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
5. Avoid Liquid Calories
Liquid calories come from beverages like sugary soft drinks fruit juices chocolate milk and energy drinks.
These drinks are bad for 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 sugar-sweetened beverage .
It’s also important to note that your brain does not register liquid calories the same way it does solid calories, so you end up adding these calories on top of everything else that you eat
6. Add Eggs to Your Diet
Eggs are the ultimate weight loss food. They are cheap, 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, eating eggs for breakfast may cause up to 65% greater weight loss over 8 weeks, compared to eating bagels for breakfast. It may also help you eat fewer calories throughout the rest of the day
7. 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-deprived people are up to 55% more likely to become obese, compared to those who get enough sleep. This number is even higher for children .
This is partly because sleep deprivation disrupts the daily fluctuations in appetite hormones, leading to poor appetite regulation
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 .
Ultimately, this makes us eat less naturally, without having to think about it.
Furthermore, many types of fiber can feed 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.
9. Replace Some Fat with Coconut Oil
Coconut oil is high in fats called medium-chain triglycerides, which are metabolized differently than other fats.
Studies show that they can boost your metabolism slightly, while helping you eat fewer calories .
Coconut oil may be especially helpful in reducing the harmful belly fat .
Note that this does not mean that you should add this fat to your diet, but simply replace some of your other fat sources with coconut oil
10. Do Some Sort of Cardio
Doing cardio — whether it is 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 many risk factors for heart disease. It can also help reduce body weight .
Cardio seems to be particularly effective at reducing the dangerous belly fat that builds up around your organs and causes metabolic disease
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