15 Easy Ways To Lose Weight Naturally | How To Naturally Lose Weight Fast 15 Easy Ways

15 Easy Ways To Lose Weight Naturally | How To Naturally Lose Weight Fast 15 Easy Ways

Many people are unsure how to lose weight safely and naturally. It does not help that many websites and advertisements, particularly those belonging to companies that sell diet drugs or other weight-loss products, promote misinformation about losing weight.

While there are endless diets, supplements, and meal replacement plans claiming to ensure rapid weight loss, most lack any scientific evidence. There are, however, some strategies backed by science that do have an impact on weight management.

Naturally losing weight is a healthy and safe method of weight loss. It generally involves making small tweaks to your diet, exercise routine and lifestyle. In addition, when you're making small lifestyle changes (typical in natural weight loss), you're more likely to continue these habits long-term. A combination of these factors can help you lose weight naturally and in safe and healthy manner. However, talk to your doctor if you aren't losing weight or need help losing weight.

Sure, you can lose weight quickly. There are plenty of fad diets that work to shed pounds rapidly -- while leaving you feeling hungry and deprived. But what good is losing weight only to regain it? To keep pounds off permanently, it's best to lose weight slowly. And many experts say you can do that without going on a "diet." Instead, the key is making simple tweaks to your lifestyle.

One pound of fat -- is equal to 3,500 calories. By shaving 500 calories a day through dietary and exercise modifications, you can lose about a pound a week. If you only need to maintain your current weight, shaving 100 calories a day is enough to avoid the extra 1-2 pounds most adults gain each year.

According to 2014 Trusted Source, most people who search for tips on how to lose weight will come across false or misleading information on weight loss.

“Fad” diets and exercise regimens can sometimes be dangerous as they can prevent people from meeting their nutritional needs.

According to the Centers for Disease Control and PreventionTrusted Source, the safest amount of weight to lose per week is between 1 and 2 pounds. Those who lose much more per week or try fad diets or programs are much more likely to regain weight later on.

A variety of research-backed methods exists to help a person achieve a healthy weight safely. These methods include -

1. Avoiding refined carbohydrates

Evidence in The American Journal of Clinical Nutrition Trusted Source suggests that refined carbohydrates may be more damaging to the body’s metabolism than saturated fats.

In response to the influx of sugar from refined carbohydrates, the liver will create and release fat into the bloodstream.

To reduce weight and keep it off, a person can eat whole grains instead.

Refined or simple carbohydrates include the following foods - 

🔸White rice

🔸White bread

🔸White flour

🔸Candies

🔸Many types of cereal

🔸Added sugars

🔸Many kinds of pasta

Rice, bread, and pasta are all available in whole-grain varieties, which can aid weight loss and help protect the body from disease.

2. Eating more protein

A diet high in protein can help a person lose weight. An overview of existing  Source on high-protein diets concluded that they are a successful strategy for preventing or treating obesity.

Collectively, the data showed that higher-protein diets of 25–30 grams of protein per meal provided improvements in appetite, body weight management, cardiometabolic risk factors, or all of these health outcomes.

A person should eat more eggs, chicken, fish, lean meats, and beans. These foods are all high in protein and relatively low in fat. Lean proteins include - 

🔸Fish

🔸Beans, peas, and lentils

🔸White poultry

🔸Low-fat cottage cheese

🔸Tofu

3. Keeping healthful snacks at home and in the office

People often opt to eat foods that are convenient, so it is best to avoid keeping prepackaged snacks and candies on hand.

One study  found that people who kept unhealthful food at home found it more difficult to maintain or lose weight.

Keeping healthful snacks at home and work can help a person meet their nutritional needs and avoid excess sugar and salt. Good snack options include - 

🔸Nuts with no added salt or sugar

🔸Fruits

🔸Prechopped vegetables

🔸Low-fat yogurts

🔸Dried seaweed

4. Avoiding the calories in beverages

Sodas, fruit juices, and sports and energy drinks often contain excess sugar, which can lead to weight gain and make it more difficult for a person to lose weight.

Other high-calorie drinks include alcohol and specialty coffees, such as lattes, which contain milk and sugar.

People can try replacing at least one of these beverages each day with water, sparkling water with lemon, or an herbal tea.

5. Eating more fruits and vegetables

A diet rich in fruits and vegetables can help a person lose weight and maintain their weight loss.

The authors of a systematic reviewTrusted Source support this claim, stating that promoting an increase in fruit and vegetable consumption is unlikely to cause any weight gain, even without advising people to reduce their consumption of other foods.

6. Eating more fiber

Fiber offers several potential benefits to a person looking to lose weight. Research in Nutrition ReviewsTrusted Source states that an increase in fiber consumption can help a person feel fuller more quickly.

Additionally, fiber aids weight loss by promoting digestion and balancing the bacteria in the gut.

7. Consuming whey protein

People who use whey protein may increase their lean muscle mass while reducing body fat, which can help with weight loss.

Research from 2014Trusted Source found that whey protein, in combination with exercise or a weight loss diet, may help reduce body weight and body fat.

8. Adding chili

Adding spice to foods may help a person lose weight. Capsaicin is a chemical that is commonly present in spices, such as chili powder, and may have positive effects.

For example, research indicates that capsaicin can help burn fat and increase metabolism, albeit at very low rates.

9. Fasting in cycles

Fasting for short cycles may help a person lose weight. According to a 2015 studyTrusted Source, intermittent fasting or alternate day fasting can help a person lose weight and maintain their weight loss.

However, not everyone should fast. Fasting can be dangerous for children, developing teenagers, pregnant women, older people, and people with underlying health conditions.

10. Eating slowly

Eating slowly can help a person reduce the total number of calories that they consume in one sitting. The reason for this is that it can take the brain some time to realize that the stomach is full.

One studyTrusted Source indicated that eating quickly correlates with obesity. While the study could not recommend interventions to help a person eat more slowly, the results do suggest that eating food at a slower pace can help reduce calorie intake.

Chewing food thoroughly and eating at a table with others may help a person slow down while eating.

11. Getting more sleep

There is a link between obesity and a lack of quality sleep. Source suggests that getting sufficient sleep can contribute to weight loss.

The researchers found that women who described their sleep quality as poor or fair were less likely to successfully lose weight than those who reported their sleep quality as being very good.

12. Increasing regular cardiovascular and resistance training

Many people do not exercise regularly and may also have sedentary jobs. It is important to include both cardiovascular (cardio) exercise, such as running or walking, and resistance training in a regular exercise program.

Cardio helps the body burn calories quickly while resistance training builds lean muscle mass. Muscle mass can help people burn more calories at rest.

Additionally, Source has found that people who participate in high-intensity interval training (HIIT) can lose more weight and see greater improvements in their cardiovascular health than people who are using other popular methods of weight loss.

13. Reducing carbohydrate intake

Diets low in simple carbohydrates can help a person reduce their weight by limiting the amount of extra sugar that they eat.

Healthful low-carbohydrate diets focus on consuming whole carbohydrates, good fats, fiber, and lean proteins. Instead of limiting all carbohydrates for a short period, this should be a sustainable, long-term dietary adjustment.

Source shows that limiting refined carbohydrates also benefits a person by reducing the levels of bad cholesterol in their body and improving metabolic risk factors.

14. Staying hydrated

Water is the best fluid that a person can drink throughout the day. It contains no calories and provides a wealth of health benefits.

When a person drinks water throughout the day, the water helps increase their metabolism. Drinking water before a meal can also help reduce the amount that they eat.

Finally, if people replace sugary beverages with water, this will help reduce the total number of calories that they consume throughout the day.

15. Drinking black coffee

Coffee may have some positive health effects if a person refrains from adding sugar and fat. The authors of a review article noted that coffee improved the body’s metabolism of carbohydrates and fats.

The same review highlighted an association between coffee consumption and a lower risk of diabetes and liver disease.

Diet Chart

Best Foods For Weight Loss

🔸Lean meat

🔸Fish

🔸Fruits

🔸Vegetables

🔸Skimmed milk

🔸Dry fruits and nuts

Foods To Avoid

🔸Carbohydrates like white bread, pasta, etc.

🔸Frozen foods

🔸Sugar

🔸Alcohol

🔸Processed foods and drinks

Along with these dietary changes, you must also consider following the tips mentioned below for faster results and avoid gaining weight in the future.

Prevention Tips

Exercise at least 4 days a week. Lose weight naturally. Keep a check on your diet.

🔸Do not skip breakfast.

🔸Have small meals at regular intervals.

🔸Consume more complex carbohydrates and less of simple carbohydrates.

🔸Drink plenty of water.

🔸Include a moderate amount of protein in your diet to maintain and increase your muscle mass.

🔸Follow a sustainable balanced diet to lose overall body fat.

🔸Set a realistic goal.