26 Easy Ways to Lose Weight Naturally

26 Easy Ways to Lose Weight Naturally 

26 Easy Ways to Lose Weight Naturally 

The weight loss industry is full of myths.

People are often advised to do all sorts of crazy things, most of which have no evidence behind them.

However, over the years, scientists have found a number of strategies that work.

Here are 26 weight loss tips that are actually based on evidence

1. Drink water, especially before meals

It is often claimed that drinking water can help you lose weight - and it is true.

Drinking water can boost metabolism by 24-30- in 1-1.5 hours, it can help you burn some more calories (,).

One study found that drinking half a liter (17 ounces) of water half an hour before a meal helped dieters eat fewer calories and lost 44 percent more weight than those who did not drink 44 percent. ۔

2. Eat eggs for breakfast

Eating whole eggs can have many benefits, including helping you lose weight.

Studies show that replacing cereal breakfast with eggs can help you eat less calories for the next 36 hours, as well as lose more weight and body fat.

If you don't eat eggs, fine. Any source of quality protein for breakfast should do this trick.

3. Drink coffee (preferably black)

Coffee has been unfairly demonized. Quality coffee is full of antioxidants and can have many health benefits.

Studies show that caffeine in coffee can increase metabolism by 3-11% and increase fat burning by 10-29% (,,).

Just make sure you don't add enough sugar or other high-calorie ingredients to your coffee. This will completely negate any benefits.

Green. Drink green tea

Like coffee, green tea has many benefits, one of which is weight loss

Although green tea contains a small amount of caffeine, it is packed with powerful antioxidants called catechins, which are thought to work in tandem with caffeine to increase fat burning (9).

Although the evidence is mixed, many studies suggest that green tea (or as a beverage or green tea extract supplement) may help you lose weight.

Green tea is available online at most pharmacies, health stores and grocery stores as well.

5. Try to fast from time to time

Intermittent fasting is a popular food pattern in which people cycle between fasting and meal breaks.

Short-term studies have shown that intermittent fasting is as effective for weight loss as calorie restriction .

In addition, it can reduce the massive loss of muscle mass associated with low-calorie diets in general. However, high quality studies are required before making strong claims ().

6. Take a glucan supplement

Fiber called glucomannan has been linked to weight loss in several studies.

This type of fiber absorbs water and stays in your gut for a while, which makes you feel fuller and helps you eat fewer calories (15).

Studies show that people who supplement glucomannan lose slightly more weight than those who do not ().

You can find Glucoman supplements not only in vitamin shops and pharmacies but also online.

7. Cut back on added sugar

Added sugar is one of the worst ingredients in modern diet. Most people use the route too much.

Studies show that consumption of sugar (and high-fructose corn syrup) is strongly associated with an increased risk of obesity, as well as conditions including type 2 diabetes and heart disease.

If you want to lose weight, cut the added sugar again. Just be sure to read the label, as so-called health foods can also be filled with sugar.

8. Eat less refined carbs

Better carbohydrates include sugar and grains that have taken away their fibrous, nutritious portions. These include white bread and pasta.

Studies show that better carbs can cause a sharp rise in blood sugar, which in turn increases appetite, cravings and food intake after a few hours. Obesity of eating better carbs.

If you are going to eat carbs, be sure to eat them from their natural fiber.

9. Go for a low carb diet

If you want to reap the full benefits of carb restriction, then consider going the full route and following a low carb diet.

Numerous studies show that this type of exercise can help you lose 2 to 3 times your weight compared to a standard low fat diet and improve your health.

Use smaller platez

The use of smaller plates has been shown to help some people eat less calories automatically.

However, plate size affects everyone. Those who are overweight are more affected.

11. Exercise portion control or counting calories

Controlling portions - obviously eating less - or counting calories can be very helpful, for obvious reasons.

Some studies show that keeping a food diary or taking pictures of your food can help you lose weight.

Anything that raises awareness of what you are eating will be beneficial.

If you are hungry, keep healthy food around

Keeping healthy food close by can help prevent unhealthy foods if you are hungry.

Snacks that are easily portable and easy to prepare include whole fruits, nuts, baby carrots, yogurt and hard boiled eggs.

13. Take probiotic supplements

Lactobacillus subfamily has been shown to reduce fat mass (,) by taking probiotic supplements containing bacteria.

However, the same does not apply to all species of Lactobacillus. Some studies have linked LSDF to weight gain (34).

You can buy probiotic supplements online at many grocery stores as well.

14. Eat spicy food

Chili peppers contain capsaicin, a spicy compound that promotes metabolism and can slightly reduce your appetite (,).

However, people may tolerate the effects of capsaicin over time, which may limit its long-term effectiveness ().

15. Do aerobic exercise

This is especially useful for losing belly fat, the unhealthy fat that builds up around your organs and causes metabolic disorders (,).

16. Lift weights

One of the harmful side effects of abstinence is that it causes muscle wasting and metabolic slowdown, which is often referred to as starvation.

The best way to prevent this is to do some form of resistance exercise, such as lifting weights. Studies show that lifting weights can help keep your metabolism high and prevent you from losing valuable muscle.

Of course, it's important to not only lose fat - you also want to build muscle.

Fiber is often recommended for weight loss.

Although the evidence is mixed, some studies suggest that fiber (especially sticky fiber) may increase motivation and help control your weight in the long run (,).

18. Eat more vegetables and fruits

They have some calories but a lot of fiber. Their high water content gives them low energy density, which is why they fill up.

Studies show that people who eat vegetables and fruits lose weight.

These foods are also very nutritious, so eating them is important for your health.

19. Get a good night's sleep

Sleep is scarce, but it can be just as important as healthy eating and exercise.

Studies show that poor sleep is one of the strongest risk factors for obesity, as it is associated with an 89% increased risk of obesity in children and a 55% increase in adults.

20. Defeat your food addiction

A recent study found that 19.9% ​​of people in North America and Europe meet the standard of food addiction ().

If you have a strong desire for power and you do not think of anything to stop your eating, no matter how hard you try, you may become addicted.

In this case, seek professional help. It is impossible to try to lose weight without first fighting food addiction.

21. Eat more protein

Research has also shown that eating 25% of your daily calories as a protein reduces your obsessive thoughts about eating by 60% while eliminating the need for breakfast for half a day.

Simply adding protein to your diet is an easy and effective way to lose weight.

22. Extra with whey protein

If you struggle to get enough protein in your diet, taking a supplement - such as a protein powder - may help.

One study found that replacing some of your calories with whey protein can help you lose about 88 pounds of weight over time with increasing muscle mass ().

23. Don't smoke cigarettes, including soda and fruit juices

Sugar is bad, but sugar in liquid form is even worse. Studies show that calories from liquid sugar may be the only fatty aspect of a modern diet.

For example, one study found that sugary sugary drinks for daily serving () were associated with a 60% increased risk of childhood obesity.

Remember that it also applies to fruit juices, which contain the same amount of sugar as soft drinks like Coke ().

Eat whole fruits, but limit or avoid fruit juices altogether.

24. Eat whole, single ingredient (real food)

If you want to be a lean, healthy person, then you can eat one of the best foods for yourself.

These foods are filling naturally, and gaining weight is very difficult if the majority of your diet is based on them.

Here are 20 weight loss friendly foods on earth.

25. Don't make food - eat healthy instead

The biggest problem with diets is that they rarely work in the long run.

If anything, people who eat these foods gain more weight over time, and studies show that abstinence is a permanent predictor of future weight gain.

Instead of going on a diet, try to be a healthier, happier and faster person. Instead of depriving your body, focus on nurturing it.

Weight loss will be followed by fatigue and constant tiredness.

26. Chew more slowly

It may take some time for your brain to register that you have enough to eat. Some studies suggest that choosing more slowly may help you eat fewer calories and increase the production of hormones associated with weight loss ().

Also consider chewing your food better. Studies show that increasing chewing gum can reduce calorie intake ().

These exercises are part of a mind-boggling diet, which aims to help you reduce your intake of food and focus on each bite.