Wondering How to Lose Weight Naturally? Naturally losing weight is a healthy and safe method of weight loss. It generally involves making small tweaks to your diet, exercise routine and lifestyle.
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In addition, when you’re making small lifestyle changes (typical in natural weight loss), you’re more likely to continue these habits long-term. A combination of these factors can help you lose weight naturally and in safe and healthy manner. However, talk to your doctor if you aren’t losing weight or need help losing weight.
20 Simple ways to Lose Weight Naturally
Limit Your Intake of 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.
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 .
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.
Drink Water to Lose Weight Naturally
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
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Eat a balanced diet to Lose Weight Naturally.
Eating the right foods will go a long way towards helping you lose weight and keep it off.
- Eating a balanced diet means that you’re consuming adequate amounts of each nutrient your body needs to function.
- You’ll need to consume the recommended servings of each food and food group to help you meet your daily nutrient needs. Measuring your portion sizes can help you manage this.
- In addition to eating foods from each food group, it’s wise to each a large variety of foods within each food group. For example, every vegetable offers you a different array of healthy vitamins, minerals and antioxidants.
- Replace your favorite fast food, sweets, and carbonated drinks with healthy substitutes. For example, you can replace candies with fruits and berries, soda with fresh juice or tea, ice cream with yogurt or cottage cheese, and so on.
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Drink (Unsweetened) Coffee to Lose Weight Naturally
Fortunately, people are realizing that coffee is a healthy beverage that 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 boost your metabolism by 3–11% and reduce your risk of developing type 2 diabetes by a whopping 23–50% .
Furthermore, black coffee is very weight loss friendly, since it can make you feel full but contains almost no calories.
Avoid Liquid Calories to Lose Weight Naturally
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
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Go for whole grains.
The grain group includes a large variety of foods. Choosing 100% whole grains can add fiber, protein and other essential nutrients to your diet.
- Whole grains contain the germ, endosperm and bran. They include ones like: brown rice, whole wheat, millet, quinoa, and whole grain oats.
- One serving of grains is about 1 oz or 1/2 cup. It’s recommended to make half of your grain choices whole grains if possible.
- Keep grains to 1-3 servings daily. This will help support your weight loss.
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Measure your portions.
Calorie counting, limiting certain food groups or restricting carbs or fat isn’t always an easy diet plan to follow or all that natural. Consuming all foods and keeping an eye on portions is an easier and more natural way to help start weight loss.
- When you’re measuring and monitoring your portion sizes, you will naturally cut out some calories which can help you lose weight.
- Invest in a food scale, measuring cups or measuring spoons to help keep you on track. You may also want to measure any bowls, cups, or containers you have at home to see how much food they hold.
- Measuring portions doesn’t mean you have to be hungry all the time, if you use strategies to feel more full.
Set achievable goals to Lose Weight Naturally.
Once you have made the decision to lose weight Naturally, set some realistic and achievable goals that you can follow.
- Goal setting will help you to take action, and by taking that action you will start to see some weight loss results.
- Typically with more natural weight loss, you can expect to lose about 1-2 pounds per week.
Aim for at least 5 servings of veggies and fruits.
These will provide you with many of the nutrients you need for very few calories.
- Although both fruits and vegetables are low in calories, it’s still important to measure your portions. Keep your portions of fruit to 1 small piece or 1/2 cup chopped and keep vegetables to 1 cup or 2 cups of leafy salad greens.
- Since it’s recommended to get a fairly large quantity of fruits and vegetables in each day, it may be easier to eat a serving or two at each meal and snack.
Use Smaller Plates
Some studies have shown that using smaller plates helps you eat less, because it changes how you see portion sizes .
People seem to fill their plates the same, regardless of plate size, so they end up putting more food on larger plates than smaller ones.
Using smaller plates reduces how much food you eat, while giving you the perception of having eaten more
Replace Some Fat with Coconut Oil to Lose Weight Naturally
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.
To Lose Weight Naturally: 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
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
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.
Exercise regularly.
Getting into a regular exercise routine can help support your weight loss and improve your overall health.
- It’s recommended to do about 150 minutes of cardio each week and include 2 days of strength training.
- Also increase your baseline or daily activities. Even doing things where you walk to the grocery store, or you take 15 minute breaks at work and go for a walk, can help with your weight-loss and your health.
- Exercise boosts your mood because it releases endorphins, which help make you happier, healthier, and more confident about yourself, which may help regulate your eating.
Eat mindfully to Lose Weight Naturally.
People who are distracted while they eat (they’re watching tv or reading a book, or surfing the internet) report being less satisfied than people who pay attention to what they’re eating. Eating mindfully can help you focus and possible eat less. [
- Make sure that you chew your food all the way and that you swallow before putting more food in your mouth. Eat deliberately and slowly.
- Pay attention to the food you’re putting in your mouth: What is the temperature? The texture? Is it salty? Sweet? Spicy?
- When you’re satisfied (not full), stop eating. If you’re measuring and monitoring your portions, this will be a helpful guide to let you know when you’ve had enough to eat.
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