The 20 Scientifically Approved Ways to Lose Weight Naturally (Backed by Science)
You might be tired because of scrolling on your web pages all day searching for a natural weight loss plan that is convincing enough to follow. But all you found was the same content on every page asking you to focus on diet and exercise.
However, here we are not going to tell you all the things you already know. Now, we are going to discuss some scientifically approved ways to lose weight naturally so that you can be convinced enough to make a try. So, not wasting much of time, let us discuss them:
Here are 20 easy ways to lose weight naturally.
1. Healthy Food All the Way
When you are on a weight loss spree, just eating the healthy foods isn’t enough. You also need to focus on stocking, i.e., you need to stock up on healthy food so that you or your any family member is not hogging on unhealthy food.
Various studies have shown that family’s environment, such as the stocked-up food affects eating habits and weight changes in family members.
The family environmental factors have also been liked with obesity and other problems associated with it.
2. Say No to Processed Foods
When we start a diet plan, one of the most confusing things is choosing between what to eat and what not to eat. This confusion can be seen when people try choosing between fats and sugars and get confused with all the facts and theories, seriously affecting their diet plan.
But, the truth is neither fats nor sugars can affect your weight loss program until they are natural. The problem starts when you consume processed sugar or fat and this is what causes weight gain and problems like obesity.
3. Add Protein to Your Diet
You might have read that a protein rich diet can help you with weight loss. But, did anyone explain why? Why a protein rich diet can be an effective way to lose weight?
Well, when you consume a diet high in protein, the metabolism of your body increases in order to break it down. This increase in metabolism also helps in burning calories, thus playing a crucial role in weight loss.
4. Stay Hydrated
If you drink enough water and keep your body hydrated, you can achieve your weight loss goals a lot faster. Studies have shown that drinking water can help in burning more calories, so carry your bottle with you all the time and stay hydrated.
Not just this, drinking water before consuming meals can also help in limiting the calorie intake, thus helping with the whole weight loss plan.
5. More Fruits and Veggies
If you stop eating all the junk and start meal prepping and carry healthy fruit and vegetable salads with you, there are possibilities that you achieve your weight loss goals faster. Even scientific studies have proved that adding fruits and vegetables to your diet can help you lose weight faster and counter obesity.
This is fruits and vegetables are not only stuffed with nutrition and fiber, but also have a low energy density. This means that you can consume large servings to fulfill your hunger without consuming high calories.
6. Limit the Carb Consumption
As we have already discussed the impact of sugars and fats on body and we have understood that what matters is the quality of the nutritious content. But, studies have shown that following a low carb, ketogenic diet can help with the weight loss process.
Not just this, a low ketogenic diet can help in increasing the good cholesterol (HDL) in blood and helps in reducing the risk of health problems such as high blood pressure (hypertension) and atherosclerosis.
7. Increase the Fiber Intake
Fibers are a type of carbohydrate that are indigestible by body. You can find fiber in various fruits and vegetables.
There are two kinds of fiber, i.e., soluble and insoluble. Soluble fibers on one hand can help in absorbing the water in the stomach and provides a sensation of fullness. This helps in reducing calorie intake, thus helps with the weight loss program. Also, insoluble fiber helps in clearing the digestive tract and promotes the movement of the stool bulk through the intestine.
Consumption of high fiber foods such as broccoli, split peas, lentils, artichokes, avocados, oatmeal, barley, etc. can help you with weight loss and can promote the health of the digestive tract.
8. Proper Sleeping Cycle
Studies have shown that people who don’t sleep enough are at high risk of obesity. To be precise, sleep is important if you want to lose weight. Not only this, it prevents from future weight gain.
But why sleep affects body weight? Well, sleep deprivation affects hunger hormones, thus increases appetite, causing weight gain.
9. Add Some Spice to It
Weight loss isn’t just about eating fruits and vegetables, you can add some spices to your weight loss plan and make it tastier. There are various spices that can be added to your diet to help you with weight loss, some of these are turmeric, cumin, chili peppers, jalapeños, etc.
These spices can help in boosting metabolism, thus helps in burning more calories and eventually promotes weight loss. Also, some spices can also help in suppressing the appetite, thus limiting the calorie consumption, which in turn leads to weight loss.
10. Try Probiotics
Probiotics are living microorganisms such as bacteria that when consumed are beneficial for health. They are essential for the health of the digestive system, heart, and even have weight loss benefits.
But, the question is why are probiotics helpful for weight loss? Well, various studies have shown that obese people have different gut microbiome as compared to that of normal people. Well, consuming probiotics can help in maintaining healthy gut bacteria, thus helps in preventing obesity.
Not just this, they can help in inhibiting the absorption of fat by the body and also suppresses appetite that can lead to weight loss.
11. Coffee and Green Tea
Well, these two are the most effective ingredients to lose weight. You can find these two everywhere whenever you try to search for a weight loss diet. But do you know why are they effective? How they help with weight loss?
What makes green tea and coffee effective is their antioxidants constituent. Antioxidants are not only effective for fighting the free radical damage but can also promote weight loss. Consuming green tea or coffee can help in burning the calories at a faster rate and promote weight loss.
12. Use Coconut Oil in Place of Your Regular Cooking Oil
When following a weight loss program, you not only need to change your eating habits, but also have to make changes in your eating habits too. The first thing you need to change is to replace your regular cooking oil with coconut oil and use it for cooking.
This is because coconut oil contains high amount of a fat known as medium-chain triglycerides. These fats can help in boosting metabolism while minimizing your calorie consumption. This allows the body to burn more calories than consumed, thus helps in losing weight. Also, coconut oil has been scientifically proven to treat belly fat.
13. Don’t Miss Eggs
Among all the foods discussed above, eggs hold an important place in weight loss diet. They are one of the most effective weight loss foods. Why? Because they are not only low in calories, but also contain a good amount of protein and are loaded with nutrients. Moreover, they are pocket friendly and can help you save money while on weight loss routine.
So, if you are setting up a weight loss diet, don’t forget to include eggs in the breakfast, because what can be better than a food that can provide you a great amount of protein, help with weight loss, and can also save some money.
14. Track Your Calorie Intake
When you are following a weight loss plan, it is important to keep an eye on the calories you are consuming. By keeping a track of the calories you are consuming, you can make proper weight loss diet plan according to your dietary needs.
There are various ways you can keep track of your calorie consumption. You can either use a food diary note down the number of calories you consume daily or take the pictures of the food you eat. Also, as we all own a smartphone these days, we can even use some mobile application to track our calorie consumption.
15. Eat Slow!
When you eat fast, you consume calories faster than your body responds to it. This leads to high calorie consumption even before your body signals that you are full. Also, it is scientifically proven that people who eat at a faster rate are more likely to suffer from obesity as compared to slow eaters.
Also, when a person eats slowly, they consume less calories and also boosts the release of hormones associated with weight loss.
16. Add Some Whey Protein
This modern life style has made us so busy that we don’t even have time to eat properly. This is the reason why we aren’t able to fulfill the nutrition requirement of our body. So, if you are not able to consume enough protein every day, the best option is to include whey protein in your diet. You can simply buy a bag (or jar) of whey protein from market and consume as per the guidelines mentioned on the package.
Studies have shown that if you replace natural calories with whey protein, it can help in weight loss while boosting the lean muscle growth in body. However, you have to carefully read the nutritious composition of the protein before buying it, as there are times when they contain some added sugars or additives that are harmful for health.
17. Don’t Let the Food Addiction Take Over
There are many people around the world who eat food not because they are hungry, but because they are addicted to it. Food addiction can be described as irresistible cravings that involves changes in the brain chemistry. A person with food addiction can’t resist eating certain foods which often leads to problems such as obesity.
There are many people around the world who are suffering from some kind of food addiction. Also, this is one of the major causes of obesity in people around the world. So, if you are suffering from any kind of food addiction, the best treatment is to seek professional help as soon as possible.
18. Exercise is Important
One of the most important part of a weight loss schedule is workout. This means if you are on a workout plan, besides the diet, you also need to focus on exercises that can help you lose weight. So, let us discuss some:
Cardio: These are exercises that can increase your heart rate and can also help you burn calories and lose some weight. Well, every physical movements that involve voluntary movements of muscles such as walking, running, cycling, stairs climbing, etc. is cardio. Studies have proven that cardio can help in prevention against heart disease and also has weight loss benefits.
Resistance Training: It is important to build some muscles mass. This is because when you are on a diet plan, you lose some muscle mass, and the loss of muscles is linked with slow burning of calories. Thus, resistance training can help in maintaining muscle mass while you are on a diet and can help you look and feel much better.
19. Concept of Mindful Eating
Mindful eating is a concept that focuses on increasing an awareness about eating. If you focus on mindful eating, it will help you establish control on your food choices and improve your consciousness about hunger and satiety. This can help in establishing a healthy eating habit.
Studies have shown that mindful eating have positive effects on eating behavior, weight, and stress of the people who are suffering from obesity. It has also been beneficial for people who involve in emotional eating or binge eating.
20. Lifestyle Changes
Weight loss isn’t just about focusing your entire life on getting those extra pounds off your body. If you entirely focus on diet and exercise, there will come a time when you’ll get bored of it and stop focusing on losing weight.
Thus, it is important to not only focus on weight loss, but to aim for having a healthy body. This can help in keeping up with the weight loss plan for a longer time and assuring long-term health.