Many people need information about how to lose weight fast? But there is a lot of untrue and bad weight loss information on the web.
Much of them are not based on any actual science information.
However, here are 30 natural methods to lose weight naturally which are actually based on science.
- Eat High protein foods
Protein is the king of nutrients When talk about weight loss.
Your body burns extra calories when absorbing and metabolizing the high protein foods you eat, so high protein foods can boost up metabolism by up to 90-100 calories per day.
A diet which consists of high protein foods can also reduce your appetite and make you feel better and full. In fact, some studies show that on a high-protein diet, people eat over 300 fewer calories per day.
Even eating a high-protein breakfast such as eggs in a small amount can have a powerful effect on body.
2. Eat Whole, Single-Ingredient Foods
Your diet should be based on whole, single-ingredient foods if you want to become healthier.
By doing this activity, you eliminate the vast majority of added fat, added sugar and processed food.
Additionally, by eating whole foods also gives your body the many important nutrients that it needs to function in proper way.
3. Avoid Processed Foods
According to science, processed foods are generally high in added fats, added sugars, and calories.
Moreover, processed foods usually make you eat as much amount as possible. They are more likely to cause addictive eating as compare to unprocessed foods.
4. Limit Your eating of Added Sugar
Eating great amount of added sugar is directly linked with few of the world’s great diseases. Which include type 2 diabetes, heart disease, and even cancer.
Normally, each day Americans eat almost 14 teaspoons of added sugar. And most danger thing this amount is normally hidden in different processed foods, so there is great chance that you may be eating great amount of sugar without even knowing it.
Since sugar contains different names in ingredient lists, so it can be difficult to realize how much amount of sugar a product contains.
Way to improve your weight loss diet you should Minimizing your intake of added sugar.
5. Store Healthy Foods and Snacks
Science shows that the food you stock at home greatly affects eating behavior and weight.
When always healthy food available at home, then it will reduce the chances of you or your other family members by eating unhealthy foods.
There are also many other healthy foods and natural snacks that are very easy to prepare.
These include whole fruit, carrots, yogurt, nuts and hard-boiled eggs.
6. Drink Water
Science claims that if you want to lose weight then you should drink water.
Drinking 0.5 liters of water may boost the calories you burn by 25–30% for an hour after that.
Drinking water before starting your meals may also lead to decreased calorie intake, particularly for middle aged and for old aged people.
Water is mainly good for weight loss when it substitutes other beverages which are high in sugar and calories.
7. Drink Coffee (Unsweetened)
Luckily, people know that coffee is a very healthy beverage that contains antioxidants and most other valuable compounds. Coffee drinking increase energy levels and the amount of calories you burn. So it may support in weight loss. It is very good for weight lose fast.
Caffeinated coffee may decrease the risk of developing type 2 diabetes by boosting your metabolism up to 4–11%.
Moreover, black coffee is very essential for weight loss, since it contains almost no calories.
8. Supplement With Glucomannan
This natural dietary fiber actually comes from roots of the konjac plant, which is also known as the elephant yam.
It is low in calories, delays stomach emptying by taking up space in the stomach. It also feeds the beneficial gut bacteria and reduces the absorption of fat and protein.
Just One capsule can turn the whole glass of water into a gel.
9. Avoid Liquid Calories
Avoid Liquid calories as they come from unhealthy beverages like fruit juices, sugary soft drinks, energy drinks and chocolate milk. These drinks are very bad for health in many ways, which include a great risk of obesity.
One study indicates a drastic 65% enhancement in the risk of obesity amongst children.
It’s also important to remember that your brain register solid calories in great way as compare to liquid calories.
10. Limit eating of Refined Carbs
Many beneficial nutrients and fiber removed from refined carbs. The refining process can increase the risk of overeating as well as disease. The main sources of refined carbs are white rice, white flour, white bread, sodas, sweets, pastries, snacks, pasta and added sugar.
12. Drink Green Tea (Unsweetened)
Green tea is a natural drink that includes antioxidants. There are many benefits of Drinking green tea, such as weight loss and increased fat burning. Green tea may increase fat burning by up to 16% and energy expenditure by 5%. Matcha green tea is another kind of green tea which has great health benefits as compare to a regular green tea.
13. Eat variety of Fruits and Vegetables
Fruits and vegetables are weight loss friendly foods and are extremely healthy. They are high protein vegetarian foods. Additionally being high in nutrients, water and fiber, they normally have low energy density. Without consuming large amount of calories it makes possible to eat large servings. Various studies indicate that people who include fruits and vegetables in their diet tend to more weight loss.
14. Count Calories on regular basis
When trying to lose weight then make sure what you are eating is healthy.
There are many ways to do this job, including calories calculator, taking pictures of what you eat or keeping a food diary.
15. Use Smaller Plates
According to science, using smaller plates can helps you to eat less.
Regardless of plate size People seem to fill their plates the same, so they put more food on large plates as compare to smaller ones.
Using smaller plates help you to eat less food than you eat normally.
16. Eat a Low-Carb Diet
According to different studies low-carb diets are very helpful for weight loss.
Eating low carb diet and more fat and protein helps you eat fewer calories by reducing your appetite.
Low carb diet losing your weight up to 3 times more than from a low-fat diet.
It can also decrease risk for disease.
17. Eat More Slowly
Eat in a slow way, if you eat too fast then you may end up by eating too many calories without your body realizing that you are full.
People who eat Faster are more likely to be obese, than those who eat slowly.
Chewing very slowly help you eat few calories and enhance the production of hormones which are directly linked to weight loss.
18. Replace fat sources with Coconut Oil
Coconut oil is high in fats and metabolized in different way than other fats.
Studies show that they help you eat few calories and can boost your metabolism slightly.
Coconut oil may be helpful especially to lose belly fat.
It does not mean that you should completely add this fat to your healthy diet, but just replace your other fat sources with it.
19. Eat Eggs with Your Diet
Eggs are high in protein and the weight loss food. Eggs are cheap, low in calories, loaded with all sorts of nutrients and high in protein.
High protein foods used to increase fullness and reduce appetite, as compared to less protein foods.
Moreover, eating eggs in breakfast may help to 60% greater weight loss over 7-8 weeks, than to eating bagels in breakfast.
22. Get Enough Sleep
It’s incredibly important to Getting enough sleep for weight loss, as well as to prevent weight gain in future.
Numerous Studies have shown that people who are sleep-deprived up to 56% more likely to be obese, as compared to those people who get enough sleep. This is partially because sleep deprivation leads to a major depression, bipolar depression and upsets the daily fluctuations in the appetite hormones, which is leading to a poor appetite regulation.
23. Eat More Fiber
High fiber foods will help you to lose weight fast. High fiber foods are good protein foods
Especially Foods that include water-soluble fiber may be very helpful, as this kind of fiber can help to increase feeling of fullness. Moreover, many types of fiber contain friendly gut bacteria. Obesity can be reduced with Healthy gut bacteria. Just ensure to increase your fiber eating gradually to stay away from abdominal discomfort, such as diarrhea, bloating, and cramps.
24. Brush Your Teeth After Meals
Fortunately Many people brush their teeth after eating meal, which help limit the eat between meals. Because many people don’t like eating after brushing their teeth. Along with it, it can make a food taste bad. So, if you brush your teeth after eating, you may not be tempted to grab an unhealthy snack.
25. Struggle Your Food Addiction
Food addiction is a major cause of eat too much for many people, and significant percentage of the population is affected by it. In fact, a recent 2016 study shown that about 20% of people accomplished the criteria for food addiction.
Few foods are more likely to cause bad symptoms of addiction compared to others. This includes rich processed junk foods which are rich in fat, sugar or both.