30 Science-Backed Natural Methods of Losing Weight
Although, there are many inauthentic dieting advice invented by those who know little or do not know anything about it. However, some natural remedies validated by science still exist.
We have prepared 30 authentic natural methods of losing weight without going through any hardship.
Let Your Diet be Rich in Proteins
Protein, today, has been proved to be at the fore of weight loss nutrients. When your body burns calories during the cause of digestion and metabolic processes of consumed proteins, it signals that a diet rich in this food class increases metabolism by 80 to 100 calories daily
When you take a diet rich in protein, you feel satisfied and then the reduction is brought to your crave for food (appetite). Different forms of research inform that more than 400 lesser calories are taken daily when your diet is rich in proteins.
Taking an egg, which is a high-protein meal, during breakfast, can have a positive action on your body.
2. Add Whole, Single-Ingredient Foods To Your Diet
You become extra healthier when you make your diet on whole, particular component foods. This will reduce your intake of sugar.
If you practice this, you have tackled the massive mainstream of fat, extra sugar, processed meal, and fat. Whole foods have a very common character i.e. they are indeed satisfying. This property makes it easy for those who based their intake on whole food to exist within calorie restrictions.
In another sense, whole foods serve you with important nutrients required by your body to work efficiently.
Eating whole foods may result in weight reduction. This is a very common and peculiar defect of whole meals.
3. Avoid Factory-Produced Meals
Very high percentage of added sugars, calories, and fats are contained in processed foods. So, be careful of taking them. Those who take processed food complain they are unsatisfactory, and that it is packaged in a sense that makes people demand more always. Unlike unprocessed foods, processed meals have addictive properties when taken.
4. Have Healthy Foods and Snacks In Your Stock
Research has affirmed that the kinds of foods you keep at home largely influence you’re eating behaviours and hence, your weight.
When you stock up healthy food, the opportunity of you feeding on unhealthy meals has been reduced. You can prepare healthy and natural appetizers right in your homes when you have them in stock.
Examples of healthy food include nuts, hardboiled eggs, yogurt, carrots, and whole fruit.
5. Avoid/Reduce Added Sugar Intake
Medical practitioners have maintained that added sugar contributes to the world’s deadlier diseases for example malignant tumors (cancers), diabetes that results in kidney, eye, and nerve damage, heart disease.
Intake of added sugars is common in America. According to statistics, they consume close to fifteen small spoons of it on daily. However, large quantity of sugar is embedded in the processed foods they take. If you are the kind that takes processed food a lot, you may not know you are consuming an increasingly large amount of sugar.
Note that sugar has many names in constituent lists, this is the reason you find it hard to know the amount of sugar contained in a product. If you so much desire to improve your sugar, you need to lessen your sugar consumption.
6. Drink Lots of Water
Drinking water actually helps in weight loss. When you drink around 0.5 liters of water, you are indirectly increasing the number of calories you burn by, let say, 24–30% for a complete hour.
Did you know that drinking water before each meal reduces calorie consumption? This particularly works for 40-60 years age range and older people.
One major advantage of water in weight reduction is that it substitutes other beverages that give large amount of energy and excess sugar.
7. Drink Coffee That Has No Sweetener
It is no news that coffee contains many antioxidants, healthy and useful compounds. Since coffee increases energy levels and burns calories, it supports weight reduction as well.
Taking caffeinated coffee has the potential to improve your digestion and metabolism by at least 3–11%. It can also decrease the risk of having diabetes by 23–50%.
Interestingly, black coffee is said to help in weight reduction for the fact that it makes you satisfied and has no added calories.
8. Take Glucomannan Supplement
One very good weight loss drug is Glucomannan. It is a soluble, natural fiber made from Konjac plant (elephant yam). It has small excess calories, fills up the stomach easily without resulting in early abdominal exhausting.
Glucomannan also decreases immersion of taken fats. It also serves as nutrients to the some advantageous bacteria in the alimentary canal.
One very reason believed to have sophisticated Glucomannan’s ability to increase weight loss, is it capacity to absorb water. Just a single dose of it can turn a glassful of water into a gel.
9. Ignore Liquid Calories
This is contained in beverages such as chocolate milk, energy drink, fruit juice, and sugar-filled soft drinks.
Aforementioned drinks are not good for your health. They intensify the possibility of having obesity. According to a study, the rate of risk of obesity in children is 60% for every sweetened (sugar) beverages served daily.
Noteworthy, the brain fails to record fluid calories in the manner it records solid unit of energy. This results in the addition of calories on every food consumed.
10. Reduce Consumption of Polished carbs.
Polished carbs are not useful to the body as such, since their useful nutrients and fibers have been removed during the refining process. After refining, only the easy to digest carbs that result in overeating and risk of disease are left.
Pasta, white bread, added sugar, white rice, pastries, sweets etc. are a major source of refined carbs.
11. Fast Recurrently
Intermittent fasting denotes the interval between the times of fasting and eating. You can practice intermittent fasting through eat-stop-eat, 16:8, and 5:2 method.
These methods give room for you to consume lesser calories daily without resulting in intentionally avoiding calories while eating. It results in weight reduction, and have many health advantages.
12. Take Green Tea (Unsweetened)
Antioxidants are a natural constituent of Green tea. You are predisposed to many health benefits when you drink it. Among their benefits are encouragements of fat burning and weight loss.
It works in reducing injurious belly fat by around 17%. However, it increases energy expended by 4%.
Take Matcha green tea, it has prevailing benefits than some ordinary green tea.
13. Add Fruits and Vegetables To your intake
Vegetables and fruits have awesome health benefits. They are good for weight loss, rich in nutrients, water, and fibers.
At the same time, they have reduced energy density, which gives them edges to be consumed in large quantity without taking excessive calories.
Studies affirm that those who take an excess of fruits and vegetables do not have high weight.
14. Calculate your Calories
You need to be aware of what you consume when you desire effective weight loss. You can achieve this by keeping good records of your food intake, calculating calories, or having detailed pictures of your consumption.
You can try using our calory calculator on the right side of the page.
15. Eat with Smaller Plates
Researchers say eating with smaller plate results in reduced food intake since it affects how you perceive your intake size.
When you eat with a large plate, you have the tendency of putting more food, resulting in consuming plentiful, and vice versa for small.
16. Eat Low-Carb Foods
Studies reveal that low-carb foods result in active weight loss. When you eat lots of protein and fat, and reduce carbs consumption, crave for food reduces, and you consume little unit of energy in return.
Eating reduced-carb diets amount to weight reduction that is increased by around three times compared to what occurs from typical reduced-fat meals.
It also reduces the tendency to develop some disease.
17. Eat With Ease as one of the methods of losing weight
Avoid eating too fast, this results in the consumption of many calories without been aware.
Those who eat speedily have the potential of developing obesity when likened to slow eater.
Slow eaters are favoured with fewer calories, increased sensitivity, and production of hormones, which helps in weight reduction.
18. Eat Coconut oil
Replace your fat intake with coconut oil. It contains many fats i.e. medium-chain triglycerides, which has a varied metabolic process compared to others.
Researchers point that they lesser your calories intake, and have minor increment on your metabolism.
Importantly, coconut oil is used in decreasing dangerous tummy fat.
Remember that you need not furnish your diets with excess oil by adding coconut oil to your meals, instead do a replacement of the fats you consume using coconut oil.
19. Add Eggs To Your Diets
Eggs maniacally favour weight loss. Eggs have small calories, are readily available, contain lots of protein, and required nutrients.
Eggs, among other rich protein diets, are confirmed to cut appetite, escalate food satisfaction and fullness when likened to other protein sources.
When you continuously eat eggs especially for breakfast within the range of eight months, expect around 65% weight reduction when you match with consuming bread. Eggs, when consumed for breakfast, help in eating smaller unit of energy for a day or a long period of time.
20. Add Spices To Your Diets
Capsaicin, a metabolism booster, and fat burning expediter are contained in chili peppers and Jalapenos.
It decreases crave for food and calories consumption.
21. Take Probiotics
Been living bacteria, Probiotics are beneficial for health when consumed. They help in boosting digestive and heart health. Probiotics also aid weight reduction.
According to some researchers, people suffering from obesity and overweight suffer from many gut bacteria when compared to those of lesser/normal weight.
Probiotics are good for stabilizing healthy gut bacteria, prevent fascination of dietetic fat, reduces crave for food and inflammation while reducing appetite and swelling.
Lactobacillus gasseri among other probiotic bacteria has special impacts on dieting.
22. Have Good Night Rest
Adequate night rest is effective for dieting. It helps in preventing weight gain in the future.
It has been confirmed by many studies that people who do not sleep adequately are 55% obese than those who have an adequate night rest/sleep. In children, the rate is high.
The reason for this is that sleep deficiency disturbs the daily variations in craving hormones. This problem results in inferior appetite regulation.
23. Add More Fibers To your Diet
Foods that are fortified with fiber, especially water-soluble fibers, help to reduce weight. This fiber type can help in growing sense of fullness and satisfaction. Fibers have the capacity to elongate stomach draining, enlarge stomach and aid in the release of fullness hormones.
Fibers naturally cut your food consumption without wondering why. In addition, some fibers nurse the pleasant gut bacteria. These bacteria are believed to fight the possibility of developing obesity.
You need to make your fiber consumption gradual to avoid having rumbling abdomen like cramps, bloating, and diarrhea.
24. After Eating Endeavor To Wash Your Teeth
The next thing to do after eating is to wash your teeth. This can reduce your appetite for snacks or desire to eat junks before meals.
After washing of teeth, it is observed that people don’t consider eating. Brushing at times does not make food taste good. In this sense, brushing or flushing with mouthwash reduces your desire for snacks after eating.
25. Reduce Food Addiction
Food addiction makes you feel glued to some foods. It works with the brain chemistry. Food addiction causes overheating for a large number of people. A 2014 study confirms that around 20% of people are actually affected by food addiction.
Process meals with enormous fat, juice or the two have a high potential of causing food addiction than others. However, seeking help solves this problem.
26. Engage in Cardio Exercises
Engaging in exercises like running, walking, jogging, or cycling help reduces body calories and enhances mental and physical vigor.
Exercises cut the tendency of developing heart disease, and decrease body weight.
It also lessens hazardous tummy fat around organs, which may cause a metabolic problem.
27. Engage In Resistance Exercises
A well-known defect of weight reduction is the loss of muscle mass. When a lot of muscle is lost, burning of smaller calories results.
However, reduction in muscle mass is overcome by weight lifting, jogging etc.
Engaging in weight lifting makes the body appear smart and good.
28. Use Whey Protein Supplement
A large number of people get adequate protein from diets alone, but those who do not can get it from whey protein supplement. It is a reliable means of enhancing protein consumption.
When you replace protein diets with whey protein, according to a study, it can result in tangible dieting and boost of bony muscle mass.
However, read provided constituent lists before buying whey protein because there are some that contain too much-added sugar and dangerous constituents.
29. Do Mindful Eating
Mindful eating helps you to be alert while eating food. It surges alertness while consuming meals. It makes you resolve on what food to take, gives you the sense to be aware that you are hungry, and as well gives you satiety prompts.
In addition, it shoulders your responsibility of consuming nutritious foods as retorts to some signs.
This has tremendous action on your eating pattern, reduces possibilities of developing obesity, and especially reduces your weight.
It fights against heavy and poignant food consumption.
When you engage in mindful eating, your food awareness, and concentration to your body rises, then, weight reduction comes in.
20. Change Your Ways of life
Weight loss fails if care is not taken. It is noticeable that those who want to diet put on weight in the long-run.
This is because they concentrate much on weight loss. Do not focus on weight reduction alone; eat healthy foods and nutrients also.
Don’t just eat to reduce in weight alone, get yourself healthy food as well. This will make you look decent, happy, and fit.