The best way to lose weight naturally is with small, lasting changes to how you eat, drink, and move, and this post covers 7 of them. You will find plenty of fad diet plans on the internet that promise rapid weight loss. They may help you lose weight fast but, most probably, at the cost of hunger and food deprivation. Their results are also short-term.
To lose weight and maintain it long term, it is best to try natural ways and make simple tweaks to your lifestyle. Here are the science-backed natural ways you can try to lose weight and keep it off for good.
1. Give your metabolism a push with proteins
When it comes to natural weight loss, protein is considered one of the key macronutrients because it supports weight loss by increasing your rate of metabolism and reducing your appetite.
When you eat a protein-rich diet, your rate of metabolism can increase by around 80 to 100 calories per day (1). At the same time, you feel more full, and your cravings for fatty and sugary snacks reduce (2, 3).
Nuts, beans, legumes, green peas, and tofu are all examples of protein-rich foods. Add these foods to your diet and let protein help you lose weight naturally.
2. Say no to processed grains
Processed grains are significantly modified during their processing. They lose many beneficial nutrients, and as a result, their nutritional value decreases.
They contain carbs that get easily digested, which increases your risk of eating more. Studies show that people who eat processed grains more than whole grains are more likely to gain abdominal fat (4).
Therefore, you should try replacing them with whole grains that are associated with a smaller waist circumference and lower body weight (5). Popular examples of whole-grain foods are brown rice, whole-wheat pasta, popcorn, and whole-grain cereals.
3. Consider intermittent fasting
Intermittent fasting has become a popular trend in the fitness industry because it promises natural weight loss and better health.
It is an eating pattern that involves periods of fasting and eating. You eat during a time window without restricting calorie intake, and then you fast during the other time window.
There are many intermittent fasting methods, such as alternate-day fasting, the 5:2 method, and the 16:8 diet. All these methods help you reduce calorie intake and burn stored body fat.
A review of the research found that intermittent fasting leads to about the same weight reduction as a calorie-restrictive diet (6).
4. Fewer sugary beverages, more water
Replacing sugary beverages with water is one of the best natural ways of losing weight and sustaining it.
Sugary beverages like cola, alcohol, etc., are rich in liquid calories that make you eat more even without realizing it (7). They are also linked to belly fat accumulation (8).
In contrast, water has zero calories and can help you lose weight in several ways. Drinking only 500 to 600 ml water before a meal may significantly reduce your hunger and calorie intake during a meal (9). What’s more, one study found water temporarily increased metabolism by up to 30% (10).
5. Add colors to your diet
Fruits and veggies are the best weight-loss-friendly foods. They are packed with many essential nutrients like vitamins, minerals, and fibers.
Fibers keep your stomach full for longer periods and help you curb your cravings. Other nutrients support your metabolism and fat burning (11, 12).
Including more fruits and veggies in your diet will help you not only to shed extra pounds but also to live a healthy life.
6. Try unsweetened coffee
Coffee is a healthy beverage containing nutrients like magnesium, potassium, and antioxidants.
It can help you reach your weight loss goals by curbing your appetite and stimulating thermogenesis (13). Thermogenesis is the production of energy by food digestion.
Caffeine-containing coffee may boost your metabolism by 3 to 11%. Besides that, studies have linked regular coffee drinking with a lower risk of type 2 diabetes (14, 15). Black coffee can reduce your desire to eat for a short period.
7. Move more
There are multiple benefits of becoming physically more active. When you make exercise a part of your lifestyle and stick to it, many changes occur in your body, including the gain in muscle mass, loss of body fat, reduction in weight, and increase in stamina. Short on time? Try these simple fitness tips for folks on a tight schedule.
Dieting can lead to muscle loss, which can reduce the number of calories you burn every day (16). You can avoid this problem by building muscle mass through different exercises.
The bottom line on how to lose weight naturally
Making small healthy changes to your lifestyle is the key to losing weight and sustaining it. When trying to lose weight, start slow and be kind to yourself. Drink plenty of water, avoid processed foods, eat weight-loss-friendly foods, and exercise regularly. For the bigger picture, read the 4 crucial aspects of sustainable weight loss, or make it easier with meal prep.
We wish you good luck on your weight loss journey!
