Eating fewer processed foods, drinking more green tea, and taking probiotics are natural methods that can promote weight loss. The speed at which weight loss occurs may vary by method.
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.
What is the easiest way to lose weight naturally?
Here are 29 natural ways to lose weight and the science behind them.
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When it comes to weight loss, protein is the king of nutrients.
Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism.
A high-protein diet can also make you feel more full and reduce your appetite. In fact, some studies show that people eat fewer calories per day on a high-protein diet.
Even something as simple as eating a high-protein breakfast (like eggs) can have a powerful effect.
2. Prioritize whole, single-ingredient foods
One of the best things you can do to become healthier is to base your diet on whole, single-ingredient foods. By doing this, you eliminate the vast majority of added sugar, added fat, and processed food.
Most whole foods are naturally very filling, making it a lot easier to keep within typical calorie limits. Eating whole foods also provides your body with the many essential nutrients that it needs to function properly.
Weight loss often follows as a natural side effect of eating whole foods.
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Processed foods are usually high in added sugars, added fats, and calories.
What’s more, processed foods are engineered to make you eat as much as possible. They’re much more likely to cause addictive-like eating than unprocessed foods.
4. Stock up on nutritious foods and snacks
StudiesTrusted Source have shown that the food you keep at home greatly affects weight and eating behavior.
By always having nutrient-dense food available, you reduce the chances of you or other family members eating less nutritious items.
There are also many nutritious snacks that are easy to prepare and take with you on the go. These include yogurt, whole fruit, nuts, carrots, and hard-boiled eggs.
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5. Limit your intake of added sugar
Eating a lot of added sugar is linked with some of the world’s leading diseases, including:
On average, Americans eat about 17 teaspoonsTrusted Source of added sugar each day. This amount is usually hidden in various processed foods, so you may be consuming a lot of sugar without even realizing it.
Since sugar goes by many names in ingredient lists, it can be very difficult to figure out how much sugar a product actually contains.
Minimizing your intake of added sugar is a great way to improve your diet.
There’s actually truth to the claim that drinking water can help with weight loss.
Drinking water before meals may also lead to reduced calorie intake when water is consumed 30 to 120 minutes before a meal.
Water is particularly helpful for weight loss when it replaces other beveragesTrusted Source that are high in calories and sugar.
Coffee is loaded with antioxidants and other beneficial compounds.
Coffee drinking may support weight loss by increasing energy levels and the amount of calories you burn. Caffeinated coffee may also reduce your risk of developing type 2 diabetes.
Furthermore, black coffee is very weight loss friendly, since it can make you feel full but contains almost no calories.
8. Supplement with glucomannan
Glucomannan is one of several weight loss pills that has been proven to work. This water-soluble, natural dietary fiber comes from the roots of the konjac plant, also known as the elephant yam.
Glucomannan is low in calories, takes up space in the stomach, and delays stomach emptying. It also reduces the absorption of protein and fat, and supportsTrusted Source the beneficial gut bacteria.
Its exceptional ability to absorb water is believed to be what makes it so effective for weight loss. One capsule is able to turn an entire glass of water into gel.