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There’s an overflow of weight loss advice on the internet, yet many recommendations lack scientific support.
However, several natural methods have been scientifically proven effective.
Some of the many natural ways to help you lose weight at home include eating fewer processed foods, drinking more green tea, taking probiotics, and establishing an exercise routine.
There’s a lot of bad weight loss information on the internet. Much of what’s 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’s how to get started.
29 Ways to Lose Weight Naturally (Backed by Science)
1. Incorporate Protein-Rich Foods
Protein is a vital nutrient for weight loss. It aids in calorie burning during digestion, potentially elevating metabolism by 80–100 calories per day. A high-protein diet reduces appetite, curbing daily calorie intake significantly.
2. Opt for Whole, Single-Ingredient Foods
Base your diet on whole foods to eliminate added sugars, fats, and processed items. These foods are inherently filling and provide essential nutrients, promoting weight loss as a natural consequence.
3. Minimize Processed Foods
Processed foods often harbor added sugars, fats, and excessive calories. They can also induce addictive eating patterns, leading to overconsumption.
4. Stock Up on Nutrient-Dense Snacks
Keeping nutrient-packed snacks at home minimizes the likelihood of indulging in less nutritious options. Opt for easy-to-prepare snacks like yogurt, nuts, fruits, and hard-boiled eggs for healthier choices.
5. Reduce Added Sugar Intake
High sugar consumption is linked to various diseases. Americans unknowingly consume substantial added sugar daily, often hidden in processed foods. Minimizing added sugar enhances overall diet quality.
6. Stay Hydrated with Water
Drinking water aids in burning additional calories and may reduce calorie intake, particularly before meals. Substituting sugary beverages with water supports weight loss effectively.
7. Embrace Unsweetened Coffee
Coffee is rich in antioxidants and boosts calorie burning, potentially reducing the risk of type 2 diabetes. Black coffee, with its minimal calories, offers a satisfying drink option.
8. Consider Glucomannan Supplements
Glucomannan, a natural dietary fiber, is proven to assist in weight loss by promoting satiety, reducing fat absorption, and nurturing gut health.
9. Be Wary of Liquid Calories
Sugar-sweetened beverages significantly contribute to obesity risk. Liquid calories are often disregarded by the brain, leading to additional calorie intake.
10. Cut Down on Refined Carbs
Refined carbohydrates lack essential nutrients and fiber, increasing the risk of overeating and certain diseases.
11. Experiment with Intermittent Fasting
Intermittent fasting, cycling between fasting and eating periods, naturally reduces calorie intake, aiding in weight loss and offering multiple health benefits.
12. Indulge in Unsweetened Green Tea
Green tea is packed with antioxidants and boosts fat burning and energy expenditure, aiding in weight loss.
13. Increase Fruit and Vegetable Intake
Fruits and vegetables, rich in nutrients and low in calories, promote weight loss by offering satiety without excess calorie consumption.
14. Count calories once in a while
Being aware of what you’re eating is very helpful when trying to lose weight.
There are several effective ways to do this, including counting calories, keeping a food diary, or taking pictures of what you eat.
15. 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.
16. Try a low-carb diet
Many studies have shown that low-carb diets are effective for weight loss.
Limiting carbs and eating more fat and protein reduces your appetite and helps you eat fewer calories.
This can result in weight loss that is up to 3 times greater than that from a standard low-fat diet.
A low-carb diet can also improve many risk factors for disease.
17. Eat more slowly
If you eat too fast, you may eat more calories than your body needs before your body even realizes that you’re full.
Fast eaters are much more likely to develop obesity, compared to those who eat more slowly.
Also read: Drinks That Can Aid Digestion After a Meal
Chewing more slowly may help you eat fewer calories and increase the production of hormones that are linked to weight loss.
18. Add eggs to your diet
Eggs are the ultimate weight loss food. They’re 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.
19. Spice up your meals
Chili peppers and jalapeños contain a compound called capsaicin, which may boost metabolism and increase the burning of fat.
Capsaicin may also reduce appetite and calorie intake.
20. Take probiotics
Probiotics are live bacteria that have health benefits when eaten. They can improve digestive health and heart health, and may even help with with weight loss.
Studies have shown that people who are overweight and people who have obesity tend to have different gut bacteria than average-weight people, which may influence weight.
Probiotics may help regulate the healthy gut bacteria. They may also block the absorption of dietary fat, while reducing appetite and inflammation.
Of all the probiotic bacteria, Lactobacillus gasseri shows the most promising effects on weight loss.
21. 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 develop obesity, 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.
22. 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. This can help you eat less without having to think about it.
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.
23. Brush your teeth after meals
Many people brush or floss their teeth or use mouthwash after eating.
Dental hygiene products can temporarily affect the taste of food and beverages, which may help limit the desire to snack or eat between meals.
24. Work to overcome 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.
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.
Consulting with a healthcare professional can help.
25. Do some sort of cardio
Doing cardio — whether it’s 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 fat that builds up around your organs and causes metabolic disease.
26. Add resistance exercises
Loss of muscle mass is a common side effect of dieting. If you lose a lot of muscle, your body will start burning fewer calories than before.
Resistance exercises, like lifting weights, can help prevent this loss in muscle mass.
27. 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.
One study shows that replacing part of your calories with whey protein can cause significant weight loss, while also increasing lean muscle mass.
Just make sure to read the ingredients list, because some varieties are loaded with sugar and other additives.
28. 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 well in response to those cues.
Mindful eating has been shown to have significant effects on weight, eating behavior, and stress in individuals who have obesity. It’s especially helpful against binge eating and emotional eating.
By making conscious food choices, increasing your awareness, and listening to your body, weight loss should follow.
29. 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.
Instead of focusing only on losing weight, make it a primary goal to nourish your body with nutritious food and daily movement.
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