30 Easy Ways to Lose Weight Naturally (Backed by Science)
There is a lot of bad 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 that have actually been proven to work.
Here are 30 easy ways to lose weight naturally.
1. Add Protein to Your Diet
When it comes to weight loss, protein is the king of nutrients.
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.
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.
4. Stock Up on Healthy Foods and Snacks
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.
5. Limit Your Intake of Added Sugar
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.
7. Drink (Unsweetened) Coffee
Furthermore, black coffee is very weight loss friendly, since it can make you feel full but contains almost no calories.
8. Supplement With Glucomannan
This water-soluble, natural dietary fiber comes from the roots of the konjac plant, also known as the elephant yam.
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. Avoid Liquid Calories
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 (33).
10. Limit Your Intake of Refined Carbs
Refined carbs are carbs that have had most of their beneficial nutrients and fiber removed.
11. Fast Intermittently
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating.
Generally, these methods make you eat fewer calories overall, without having to consciously restrict calories during the eating periods. This should lead to weight loss, as well as numerous other health benefits (38).
12. Drink (Unsweetened) Green Tea
Green tea is a natural beverage that is loaded with antioxidants.
Matcha green 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
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.
14. Count Calories Once in a While
Being aware of what you’re eating is very helpful when trying to lose weight.
15. Use Smaller Plates
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 (54).
Using smaller plates reduces how much food you eat, while giving you the perception of having eaten more (55).
16. Try a Low-Carb Diet
Many studies have shown that low-carb diets are very effective for weight loss.
A low-carb diet can also improve many risk factors for disease.
17. Eat More Slowly
18. Replace Some Fat with Coconut Oil
Coconut oil is high in fats called medium-chain triglycerides, which are metabolized differently than other fats.
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.
19. 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.
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 (4, 5, 6, 73).
20. Spice Up Your Meals
21. Take Probiotics
22. Get Enough Sleep
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 (90).
23. Eat More Fiber
Fiber-rich foods may help with weight loss.
Ultimately, this makes us eat less naturally, without having to think about it.
Just make sure to increase your fiber intake gradually to avoid abdominal discomfort, such as bloating, cramps and diarrhea.
24. 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 (99).
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 be less tempted to grab an unnecessary snack.
25. Combat Your 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, a recent 2014 study found that almost 20% of people fulfilled the criteria for food addiction (100).
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.
The best way to beat food addiction is to seek help.
26. 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.
27. Add Resistance Exercises
Loss of muscle mass is a common side effect of dieting.
As an added benefit, you’ll also look and feel much better.
28. 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.
Just make sure to read the ingredients list, because some varieties are loaded with added sugar and other unhealthy additives.
29. 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 healthy in response to those cues (111).
Mindful eating has been shown to have significant effects on weight, eating behavior and stress in obese individuals. It is especially helpful against binge eating and emotional eating (112, 113, 114).
By making conscious food choices, increasing your awareness and listening to your body, weight loss should follow naturally and easily.
30. 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 time (115).
Instead of focusing only on losing weight, make it a primary goal to nourish your body with healthy food and nutrients.
Eat to become a healthier, happier, fitter person — not just to lose weight.