30 Science-Backed Natural Methods of Losing Weight

30 Science-Backed Natural Methods of Losing Weight

Many inauthentic dieting advice was 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.

Read also: 25 Science-Backed Ways to Take Better Care of Yourself

1. 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 craving 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 positively affect your body.

2. Add Whole, Single-Ingredient Foods To Your Diet

You become extra healthier when you make your diet on the 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 fast. Whole foods have a very common character, i.e., they are indeed satisfying. This property makes it easy for those who base 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

A 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 your eating behaviors and, hence, weight.

When you stock up on healthy food, the opportunity of you feeding on unhealthy meals is reduced. You can prepare healthy and natural appetizers right in your home when you have them in stock.

Healthy food includes nuts, hardboiled eggs, yogurt, carrots, and whole fruit.

5. Avoid/Reduce Added Sugar Intake

Medical practitioners have maintained that added sugar contributes to deadlier diseases, such as malignant tumors (cancers) and diabetes resulting in the kidney, eye, nerve damage, and heart disease.

Intake of added sugars is common in America. According to statistics, they consume close to fifteen small spoons daily. However, a 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 why you find it hard to know the amount of sugar contained in a product. If you so desire to improve your sugar, you need to lessen your sugar consumption.

6. Drink Lots of Water

Drinking water as one of the natural methods of losing weight helps weight loss. When you drink around 0.5 liters of water, you are indirectly increasing the number of calories you burn by, let’s 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 with a large amount of energy and excess sugar.

7. Drink Coffee That Has No Sweetener

It is no news that coffee contains many antioxidants and healthy and useful compounds. Since coffee increases energy levels and burns calories, it also supports weight reduction.

Taking caffeinated coffee can 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 because 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 the Konjac plant (elephant yam). It has small excess calories and easily fills up the stomach without early abdominal exhaustion.

Glucomannan also decreases immersion of taken fats. It also serves as nutrients to some advantageous bacteria in the alimentary canal.

One reason that is believed to have sophisticated Glucomannan’s ability to increase weight loss is its ability to absorb water. A single dose of it can turn a glassful of water into a gel.

9. Ignore Liquid Calories

This is contained in chocolate milk, energy drink, fruit juice, and sugar-filled soft drinks.

The drinks mentioned above are not good for your health. They intensify the possibility of obesity. According to a study, the risk of obesity in children is 60% for every sweetened (sugar) beverage served daily.

Noteworthy, the brain fails to record fluid calories in how it records solid energy units. This results in the addition of calories to every food consumed.

10. Reduce Consumption of Polished carbs.

Polished carbs are not useful to the body 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 major sources of refined carbs.

11. Fast Recurrently as one of the Natural Methods of Losing Weight

Intermittent fasting denotes the interval between the times of fasting and eating. You can practice intermittent fasting through the eat-stop-eat, 16:8, and 5:2 methods.

These methods allow you to consume lesser calories daily without resulting in intentionally avoiding calories while eating. It results in weight reduction and has 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 dangerous belly fat by around 17%. However, it increases energy expenditure by 4%.

Take Matcha green tea; it has prevailing benefits over 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 and rich in nutrients, water, and fibers.

At the same time, they have reduced energy density, which gives them edges to be consumed in large quantities 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. This is one of the effective natural methods of losing weight.

15. Eat with Smaller Plates

Researchers say eating with smaller plates reduces food intake since it affects how you perceive your intake size.

When you eat with a large plate, you tend to put more food, 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 food reduce, and consume a little unit of energy.

Eating reduced-carb diets amounts to weight reduction by around three times compared to what occurs from typical reduced-fat meals.

It also reduces the tendency to develop some diseases.

17. Eat With Ease

Avoid eating too fast; this results in consuming many calories without being aware.

Those who eat speedily have the potential to develop obesity when likened to the slow eater.

Slow eaters are favored with fewer calories, increased sensitivity, and production of hormones, which help reduce weight.

18. Eat Coconut oil

Replace your fat intake with coconut oil. It contains many fats, i.e., medium-chain triglycerides, which have a varied metabolic process compared to others.

Researchers point out that they lessen your calorie intake and slightly increment your metabolism.

Importantly, coconut oil is used to decrease dangerous tummy fat.

Remember that you need not furnish your diets with excess oil by adding coconut oil to your meals; instead, replace the fats you consume using coconut oil.

19. Add Eggs To Your Diets

Eggs maniacally favor weight loss, and it’s one of the natural methods of losing weight. Eggs have small calories, are readily available, and contain lots of protein and required nutrients.

Among other rich protein diets, Eggs are confirmed to cut appetite and escalate food satisfaction and fullness when likened to other protein sources.

When you continuously eat eggs, especially for breakfast, expect around 65% weight reduction within eight months when you match with consuming bread. When consumed for breakfast, Eggs help eat smaller units of energy for a day or a long period.

20. Add Spices To Your Diets

Capsaicin, a metabolism booster and fat burning expedited, are contained in chili peppers and Jalapenos.

It decreases cravings for food and calorie 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 compared to those of lesser/normal weight.

Probiotics are good for stabilizing healthy gut bacteria, preventing dietetic fat’s fascination, and reducing craving for food and inflammation while reducing appetite and swelling.

Lactobacillus gasseri, among other probiotic bacteria, has a special impact on dieting.

 22. Have Good Night Rest

Adequate night rest is effective for dieting. It helps in preventing weight gain in the future.

Many studies have confirmed that people who do not sleep adequately are 55% more obese than those who have an adequate night’s rest/sleep. In children, the rate is high.

This is because sleep deficiency disturbs the daily variations in craving hormones. This problem results in inferior appetite regulation.

23. Add More Fibers To your Diet

Foods fortified with fiber, especially water-soluble fibers, help reduce weight. This fiber can help in a growing sense of fullness and satisfaction. They can also elongate stomach draining, enlarge the stomach, and aid in releasing fullness hormones.

Fibers naturally cut your food consumption without wondering why. In addition, some fibers nurse pleasant gut bacteria. These bacteria are believed to fight the possibility of developing obesity.

It would help to gradually reduce fiber consumption to avoid 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 your desire to eat junk before meals.

After washing their 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 brain chemistry. Food addiction causes overheating for a large number of people. A 2014 study confirms that around 20% of people are 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 running, walking, jogging, or cycling help reduces body calories and enhances mental and physical vigor.

Exercises cut the tendency to develop heart disease and decrease body weight.

It also lessens hazardous tummy fat around organs, which may cause metabolic problems.

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, the 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

Many people get adequate protein from diets alone, but those who do not can get it from a whey protein supplement. It is a reliable means of enhancing protein consumption.

According to a study, when you replace protein diets with whey protein, it can result in tangible dieting and boost bony muscle mass.

However, read provided constituent lists before buying whey protein because some 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 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 the possibility 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 on your body rises, then weight reduction comes in.

30. Change Your Ways of life

Weight loss fails if care is not taken. It is noticeable that those who want to diet 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 as one of the natural methods of losing weight.

Don’t just eat to reduce weight alone; get yourself healthy food. This will make you look decent, happy, and fit.

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Meet Evie Austine, our passionate dietician with a flair for turning nutrition into a delightful journey. Armed with a degree in Nutritional Sciences and a taste for creating healthy yet delicious recipes, Evie is on a mission to make balanced living as enjoyable as it is nourishing.