You want to lose weight, but feel bombarded by the amount of information available online and in print. You may ask yourself, “which information is the best?”
If you look long enough, you can find research supporting almost every approach. There is a wealth of scientific information supporting calorie restriction, low-fat diet, low-carbohydrate diets, ketogenic diets, vegetarian diets, high-protein diets, and so on. It’s easy to get confused when hard data directly conflicts equally well-researched reports you’ve read elsewhere.
And there’s usually research supporting some of the latest diet and exercise recommendations, but not all. Fortunately, there are several simple, natural methods that have been proven to consistently work.
The following 24 steps can help you lose weight naturally.
1. Lose Weight By Staying Away from Processed Foods
Processed foods tend to have additional sugars, fats and calories compared to unprocessed foods. (1)
Processed foods are designed in a manner that makes the consumer eat as much as possible. They are more likely to lead to addictive eating habits than unprocessed foods. (2)
2. Have an Abundant Supply of Healthy Foods and Snacks
When you have an abundance of healthy foods on hand, there are fewer opportunities for you or other family members to eat unhealthy foods.
There are plenty of healthy and natural snacks that are easy to make and are travel-friendly.
Some healthy snacks to include in your diet carrots, yogurt, fresh fruit, and hard-boiled eggs. (6)
3. Reduce Your Intake of Additional Sugar to Lose Weight
If a person constantly overloads their body with sugar and spikes their insulin levels, Type 2 diabetes can be the result. You can read more about Type-2 diabetes and how to help prevent it here.
Americans average approximately 15 teaspoons of additional sugar in their diets every day. This amount is typically a hidden ingredient in many different processed foods, so there is no way for anyone to know how much extra sugar they are consuming in their diets. (10)
There are so many different names on ingredient lists to define sugar that the average person may not be able to assess how much sugar a particular food contains. (11)
The best way to improve your diet is to reduce the amount of additional sugar you consume.
4. Protein – Key to Boosting Metabolism and Weight Loss
Protein plays an essential role for those who are trying to lose weight. (12)
5. Unsweetened Green Tea – Packed with Antioxidants
Green tea is natural and contains antioxidants. (20)
6. Enjoy Your Coffee
Coffee contains antioxidants and other beneficial ingredients. (30)
Also, drinking coffee without sugar is great for weight loss since it has few calories, but makes you feel fuller.
7. Lose Weight By Keep Limiting Refined Carbs
Refined carbs are those that have very few beneficial nutrients and fiber. (37)
The primary sources of refined carbs include white rice, soda, pastries, white flour, sweets, white bread, pasta, snacks, breakfast cereals, and many other foods added sugar.
8. Water – Critical for Weight Loss
We’ve always heard that drinking water aids effective weight loss, and we now know there is truth to these claims.
Water is particularly useful for those attempting to lose weight when they drink water instead of high-calorie beverages that are loaded with sugar.
9. Glucomannan – Lose Weight With Fiber
The majority of weight loss supplements don’t work, but Glucomannan is one of several that is proven effective.
Glucomannan is natural dietary fiber. It is water soluble and is extracted from the roots of a plant called konjac which also goes by the name elephant yam.
Glucomannan has minimal calories, gives the feeling of fullness, and increases the amount of time it takes the stomach to empty. It also raises the time it takes for the body to absorb protein and fat and provides nutrition to beneficial bacteria in the stomach. (44) (45)
The theory is the ability of this ingredient to absorb water is what makes it work efficiently for weight loss. Water can turn into gel with just one capsule.
10. Try Fasting Occasionally to Lose Weight
Intermittent fasting involves cycling between fasting and eating.
There are a variety of ways a person can perform intermittent fasting that includes programs such as the 5-2 diet, the 16:8 method, and what we commonly know as the exchange between eating and fasting.
In most cases a person who occasionally fasts will consume fewer calories and will not have to worry about restricting calories during those times when you are eating. This type of program will help with weight loss while also providing many health benefits. (46)
11. Liquid Calories Are Bad for Your Health
When you drink beverages such as drinks full of sugar that include energy drinks, soft drinks, chocolate milk, and fruit juices these liquid calories increase the risk of obesity and other health related ailments. (47)
According to the results of one study children who drink a beverage sweetened with sugar every day increase their chances of obesity by 60 percent. (48)
The brain is not able to digest calories from liquids in the same way it does calories from solid foods. As a result, an individual ends up adding the calories from these drinks to all the other foods he eats. (49) (50)
12. Foods With Multiple Ingredients – Focus on Whole Foods to Lose Weight
If you want to become healthier, you can begin by changing your diet to whole foods that contain single ingredients.
When you consume single ingredient foods you have less sugar, additional fat, and processed foods.
The majority of whole foods are naturally filling which makes them easier to consume in healthy quantities. (51)
Whole foods also provide many essential nutrients the food needs for it properly function.
When you eat whole foods, weight loss often comes as part of the natural process.
13. Eating Slower Can Help the Body Realize When You’re Full
Those who eat faster are more likely to suffer from obesity that those who take their time to eat. (54)
14. Coconut Oil – Healthy Replacement for Some Fats
Coconut Oil is a saturated fat, but it can be a very beneficial one because of the way the body metabolizes it. In fact, we have Coconut Oil ranked as one of our 7 Healthiest Foods.
Medium-chain triglycerides (MCTs) such as those found in Coconut Oil are not metabolized in the same way as other fats. In most people and in moderation, they are immediately and preferentially used for energy, much in the same way as carbohydrates, but without the blood sugar spike.
In fact, studies that have been conducted on these particular triglycerides proved they have the ability to slightly increase the metabolism while also helping a person consume fewer calories. (57)
This does not mean Coconut Oil should replace other fats in your diet but rather use it to replace some of the fat sources. For example, Coconut Oil could be used in some recipes in place of vegetable oil.
15. Eggs – Ultimate Diet Food
Egg are great foods for weight loss. Not only are they cheap, but they are high in protein, include a variety of nutrients, and best of all, are low in calories.
Foods that have a good deal of protein not only have appetite suppressant qualities but also increase the body’s feeling of fullness when they are compared to foods that do not contain as much protein. (60) (61)
The consumption of eggs for breakfast can also help a person lose up to 65 percent more weight loss over a two month period when compared to those who chose to eat bagels for breakfast. It may also help the average person consume fewer calories the remainder of the day. (62)
16. Get Enough Sleep
Making sure you get enough sleep is essential for both weight loss and ensuring any future weight maintenance program.
According to previous studies that have been conducted people who have failed to get enough sleep have a 55 percent more likely chance to become obese when the figures are compared to those who are not sleep deprived. The number is even more substantial when it involves children. (63)
The reason a lack of sleep can cause problems with a person’s weight is due to daily fluctuations in appetite have a grave effect on those hormones that are responsible for regulating the appetite. (64)
17. Low Carb Diet – Lose Weight and a Healthy Body
Some studies have shown evidence that a diet low in carbohydrates can help a person lose weight. The Atkins Diet was built on this idea.
A diet low in carbs but rich and fat and protein are more times more likely to result in weight loss than simply a low-fat diet, as much as three times greater. (65)
Another advantage of a low-carb diet is its ability to make improvements in the risk factors for various diseases.
18. Cardio Exercises – Promoting Weight Loss and Health
No matter what kind of cardio you use—running, jogging, walking fast, or even hiking—it is a fantastic way to improve several aspects of weight loss including burning calories and both an improvement in mental and physical health.
There have been many improvements in the risk factors related to heart disease. It also provides the necessary metabolism to help a person lose weight. (66)
Belly fat is something else cardio helps eliminate. It gets rid of metallic disease as well of diseases of the organ.
19. Muscle and Strength Exercises – Boost Metabolism with Resistance Exercises
When you diet, the loss of muscle mass is a common occurrence, especially if you take calories extremely-low.
Those who lose a substantial amount of muscle will not burn as many calories as they did at one time. (66)
By lifting weights on a regular basis you will be able to prevent the loss of muscle mass that sometimes occurs with weight loss. (67)
“You can perform intense exercise every day, but if you aren’t keeping your eating under control, you won’t lose weight.” says Tim Powell, a fitness advocate in Utah.
You will not only look better, but you will also feel better as well.
20. Eat Healthy Fruit and Vegetables
Fruits and vegetables are extremely healthy for those who want to lose weight.
Not does is the addition of fruits and vegetables add nutrients, fiber, and water, but they are also extremely low in energy density which means you can leave a good deal of those foods without putting on any weight.
Many different studies have proven those who consume more fruits and vegetables have a tendency to keep and maintain fewer pounds. (68)
21. Whey Protein – Healthy Alternative for Weight Loss
The majority of people have more than enough protein simply through diet consumption. Unfortunately, there are a few who need extra protein and need whey protein supplements to boost their intake.
According to one study, when a person replaces part of the calories with whey protein it can contribute to substantial weight loss while also increasing muscle mass. (69)
It is essential for anyone who is considering the use of whey protein to read all the ingredients because some types have added sugar among other healthy ingredients. Talk to your doctor before using any nutritional supplement for weight loss.
22. Be Mindful of the Food You Eat
One of the easiest ways to increase your awareness of what you are eating is being aware of what you eat.
Your choice of foods allows you to make conscious food choices and become acutely aware of just what you are eating. You will also find out how to stay satisfied while eating healthy and making sure only to eat what you need to be full. (70)
Being mindful of what a person puts into his mouth can have significant effects on many eating habits and stress that obese individuals endure. This is helpful with binge eating.
When people make conscious food choices, become aware of what they eat, and stay in tune to their bodies, weight loss become easier and more natural.
23. Stick to a Plan That Works
Most people fail when it comes to dieting in the long term. In fact, the biggest majority of people gain more weight. (71)
It works much better to concentrate on nourishing your body rather than forcing yourself to lose weight.
Don’t just lose weight but eat to become a fitter, healthier, and fitter person all around.
24. Eating More Fiber is the Key to Successful Weight Loss
Foods that are rich in fiber are beneficial for boosting weight loss.
Any foods with water-soluble fiber will help even more than other foods because of the feeling of fullness it provides.
Fiber may increase the length of time it takes the stomach to empty then causing expansion and results in the release of satiety hormones.
This allows us to eat more naturally without the need to even think about it.
In addition, many kinds of fiber have the ability to nourish the good bacteria in the stomach. This healthy bacteria is believed to be responsible for a reduction in obesity. (72)
It is essential to increase your intake of fiber gradually to prevent the abdominal discomfort that may include diarrhea, bloating, and cramps.
Summer Banks, Director of Content at Dietspotlight, has researched over 5000 weight-loss programs, pills, shakes and diet plans. Previously, she managed 15 supplement brands, worked with doctors specializing in weight loss and completed coursework in nutrition at Stanford University. full bio.