Eating fewer processed foods, drinking more green tea, and taking probiotics are just a few of the natural methods that can promote weight loss. Establishing an exercise or a sleep routine can also help.
There is a lot of bad weight loss information on the internet.
Much of what is 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 are 29 easy ways to lose weight naturally.
1. Try a Low-Carb Diet
Many studies have shown that low-carb diets are very 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.
2. Eat More Slowly
If you eat too fast, you may eat way too many calories before your body even realizes that you are full.
Faster eaters are much more likely to develop obesity, compared to those who.
Chewing more slowly may help you eat fewer calories and increase the production of hormones that are linked to weight loss.
3. Add Eggs to Your Diet
Eggs are the ultimate weight loss food. They are cheap, 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.
4. Spice Up Your Meals
Chili peppers and jalapenos contain a compound called capsaicin, which may boost metabolism and increase the burning of fat.
Capsaicin may also reduce appetite and calorie intake.
5. 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 normal-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.
6. 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.
7. 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.
Ultimately, this makes us eat less naturally, without having to think about it.
Furthermore, 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.