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 sleep routine can also help.
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.
- Add protein to your diet
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 by up to 80 - 100 calories per day
A high-protein diet can also make you feel more full and reduce your appetite. In fact, some studies show that people eat over 400 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.
- Prioritize whole, single-ingredient foods
One of the best things you can do to become healthier is 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.
- Drink unsweetened coffee
Coffee is loaded with antioxidants and other beneficial compounds.
Coffee drinking may support weight loss by increasing energy levels and the number of calories you burn.
Caffeinated coffee may boost your metabolism by 3–11% and reduce your risk of developing type 2 diabetes by a whopping 23–50%.
Furthermore, black coffee is very weight-loss friendly, since it can make you feel full but contains almost no calories.
- Add eggs to your diet
Eggs are the ultimate weight-loss food. They’re 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.
- Use smaller plates
Some studies have shown that using smaller plates helps you eat less, because it changes how you see portion sizes.
People seem to fill their plates the same, regardless of plate size, so they end up putting more food on larger plates than smaller ones.
Using smaller plates reduces how much food you eat while giving you the perception of having eaten more.
- Spice up your meals
Chili peppers and jalapeños contain a compound called capsaicin, which may boost metabolism and increase the burning of fat.
Capsaicin may also reduce appetite and calorie intake.
- Use whey protein
Most people get enough protein from their diet alone. However, for those who don’t, taking a whey protein supplement is an effective way to boost protein intake.
One study shows that replacing part of your calories with whey protein can cause significant weight loss, while also increasing lean muscle mass.
Just make sure to read the ingredient list because some varieties are loaded with sugar and other additives.
- Practice mindful eating
Mindful eating is a method used to increase awareness while eating.
It helps you make conscious food choices and develop awareness of your hunger and satiety cues. It then helps you eat well in response to those cues.
Mindful eating has been shown to have significant effects on weight, eating behavior, and stress in individuals who have obesity. It’s especially helpful against binge eating and emotional eating.
By making conscious food choices, increasing your awareness, and listening to your body, weight loss should follow.
- Brush your teeth after meals.
Many people brush or floss their teeth or use mouthwash after eating.
Dental hygiene products can temporarily affect the taste of food and beverages, which may help limit the desire to snack or eat between meals.
- 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. This can help you eat less without having to think about it.
Many types of fiber can feed friendly gut bacteria. Healthy gut bacteria have been linked to a reduced risk of obesity.
Just make sure to increase your fiber intake gradually to avoid abdominal discomfort, such as bloating, cramps, and diarrhea.
- Get enough sleep
Getting enough sleep is incredibly important for weight loss as well as preventing 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.
- Eat more fruits and vegetables
Fruits and vegetables are extremely nutritious and weight-loss-friendly foods.
In addition to being high in water, nutrients, and fiber, they usually have a very low energy density. This makes it possible to eat large servings without consuming excess calories.
Numerous studies have shown that people who eat more fruits and vegetables tend to weigh less.
- Drink (unsweetened) Herbal tea
[[Herbal weight loss tea] is are natural beverage that’s loaded with antioxidants. Drinking herbal tea is linked with many benefits, such as increased fat burning and weight loss.
Herbal tea may increase energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful belly fat.
[Tea Burn] is a variety of powdered herbal tea that may have even more powerful health benefits than regular herbal tea.
- Count calories once in a while
Being aware of what you’re eating is very helpful when trying to lose weight.
There are several effective ways to do this, including counting calories, keeping a food diary, or taking pictures of what you eat.
Using an app or another electronic tool may be even more beneficial than writing in a food diary.
- Try a low-carb diet
Many studies have shown that low carb diets are 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.
- Use Of Natural Weight Loss** Supplement
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