30 Easy Science Proven Ways To Lose Weight Naturally
Internet is full with baseless information regarding Weight Loss. Much of what is recommended, in the most of cases, is questionable and not based on any real science. However, there are several natural methods that works and have proven by science.
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| 30 Easy Science Proven Ways To Lose Weight Naturally |
Let’s review these thirty (30) Science proved easy ways to lose weight naturally.
1. Include Proteins to Your Diets
Whenever we talk about losing weight, no doubt protein is always the king of nutrients. Your body burns calories when it digests and metabolizes the proteins you eat. So a high-protein diet can increase your metabolism up to 80-100 calories per day. All high protein diets keep you feel fuller and decrease your appetite.
In fact, some studies show that people consume more than 400 calories per day on a high protein diet. Even something as simple as eating a breakfast rich in protein (like eggs) can have a powerful effect.
2. Start Eating Single Ingredient Whole Foods
One of the best things you can do to be healthier is to base your diet on whole foods of a single ingredient. By doing this, it eliminates the vast majority of added sugar, added fat and processed foods. Most whole foods are naturally very abundant, so it is much easier to keep them within healthy calorie limits.
Furthermore, consumption of whole foods also delivers many essential nutrients to your body that helps to function properly. Weight loss often continues as a natural "side effect" of eating whole foods.
3. Skip Processed Foods
Processed foods are generally high in added sugars, added fats and calories. In addition, processed foods are designed to make you eat as much as possible. They are much more likely to cause addictive feeding than unprocessed foods.
4. Keep Stock of Healthy Foods and Snacks
Studies have shown that the foods you keep at home, greatly affect your weight and eating behavior. By always having healthy foods available, it reduces the chances of you or other family members eating unhealthy foods.
There are also many healthy and natural snacks that are easy to prepare and take with you while traveling. In the list of these healthy foods yogurt, whole fruits, nuts, carrots and boiled eggs are also included.
5. Reduce Eating of Added Sugar
Eating a lot of added sugar is related to some of the world's major diseases, including heart disease, type 2 diabetes and cancer etc.
On average, Americans eat approximately 15 teaspoons of added sugar each day. This amount is usually hidden in several processed foods, so you may be consuming a lot of sugar without even realizing it. Since sugar has many names in ingredient lists, it can be very difficult to calculate the amount of sugar a product contains. Minimizing the intake of added sugar is an excellent way to improve your diet.
6. Drink More Water
Actually, there is the claim that drinking water can help you lose weight. Drinking 0.5 liters (17 oz) of water can increase the calories you burn between 24 and 30% for an hour afterwards. Drinking water before meals can also reduce caloric intake, especially for middle-aged and older people.
Water is particularly good for losing weight when you replace other drinks that are high in calories and sugar.
7. Drink Sugarless Coffee
Fortunately, people are realizing that coffee is a healthy drink that is full of antioxidants and other beneficial compounds. Drinking coffee can help you lose weight by increasing energy levels and the amount of calories you burn. Coffee with caffeine can increase your metabolism between 3% and 11% and reduce your risk of developing type 2 diabetes abruptly.
In addition, black coffee is very easy to lose weight, since it can make you feel full, but it almost does not contain calories.
8. Supplement With Glucomannan
Glucomannan is one of several weight loss pills that has been shown to work. This natural dietary fiber, soluble in water, comes from the roots of the konjac plant, also known as elephant yam. Glucomannan is low in calories, occupies space in the stomach and delays the emptying of the stomach. It also reduces the absorption of proteins and fats, and feeds beneficial intestinal bacteria.
It is believed that its exceptional ability to absorb water is what makes it so effective in losing weight. A capsule can turn a whole glass of water into gel.
9. Skip Liquid Calories
Liquid calories come from drinks such as sugary soft drinks, fruit juices, chocolate milk and energy drinks. These drinks are harmful to health in several ways, including an increased risk of obesity. One study showed a drastic 60% increase in the risk of obesity among children, for every daily serving of a sugary drink.
It is also important to keep in mind that your brain does not record liquid calories in the same way as solid calories, so you end up adding these calories to everything you eat.
10. Reduce Consumption of Refined Carbohydrates
Refined carbohydrates are carbohydrates that have been removed most of their beneficial nutrients and fiber. The process of refining leaves nothing but easily digested carbohydrates, which can increase the risk of overeating and diseases.
The main dietary sources of refined carbohydrates are white flour, white bread, white rice, soft drinks, cakes, sandwiches, sweets, pastas, breakfast cereals and added sugar.
11. Rapid Intermittently
Intermittent fasting is a feeding pattern that alternates between periods of fasting and feeding. There are some different ways of intermittent fasting, including the 5: 2 diet, the 16: 8 method and the eat-stop-eat method.
In general, these methods make you consume fewer calories without having to consciously restrict calories during feeding periods. This should lead to weight loss, as well as many other health benefits.
12. Drink Green Tea without adding Sugar
Green tea is a natural drink that is full with antioxidants. Drinking green tea is related to many benefits, such as increased fat burning and weight loss. Green tea can increase energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful abdominal fat.
13. Eat Extra Fruits and Vegetables
Fruits and vegetables are extremely healthy foods and very beneficial to lose weight. In addition to being high in water, nutrients and fiber, they generally have a very low energy density. This makes it possible to eat large portions without consuming too many calories.
Several studies have proved that people who consume more fruits and vegetables, easily achieved their goals of weight loss.
14. Count Calories From Time to Time
Being aware of what you are eating is very useful when trying to lose weight. There are several effective ways to do it. Such as counting calories, keeping a food diary or taking pictures of what you eat. Using an application or other electronic tool can be even more beneficial than writing in a food diary.
15. Use Smaller Plates
Some studies have shown that using smaller plates helps you eat less, because it changes the way you view portion sizes. People seem to fill their plates in the same way, regardless of the size of the plate, so they end up putting more food in larger plates than the smaller ones.
The use of smaller plates reduces the amount of food you eat, while giving you the perception of having eaten more.
16. Use a Low Carb Diet
Many studies have shown that low-carbohydrate diets are very effective in losing weight. Limiting carbohydrates and eating more fats and proteins reduces your appetite and helps you eat fewer calories. This can result in a weight loss that is up to 3 times higher than that of a standard low fat diet.
A low carb diet can also improve many disease risk factors.
17. Eat More Slowly
If you eat too fast, you can eat too many calories before your body realizes you're full. The people eat faster, more likely to increase their weight, than those who eat more slowly.
Chewing more slowly can help you eat fewer calories and increase the production of hormones related to weight loss
18. Use Coconut Oil Instead of Fats
Coconut oil has a high content of fats called medium chain triglycerides, which are metabolized differently to other fats. Studies show that they can increase your metabolism slightly, while helping you eat fewer calories.
Coconut oil can be useful especially to reduce harmful abdominal fat. Keep in mind that this does not mean you should add this fat to your diet, but simply replace some of your other sources of fat with coconut oil.
19. Add Eggs to Your Diet
Eggs are the ultimate in weight loss foods. Eggs are cheaper and low in calories with high protein and full with all types of nutrients. It has been shown that foods rich in protein reduce appetite and increase fullness, compared to foods that contain less protein. Eating eggs in breakfast can cause up to 65% more weight loss for 8 weeks, compared to eating breakfast rolls. It can also help you eat fewer calories for the rest of the day.
20. Use Spices in Your Meals
Chilies and jalapeños contain a compound called capsaicin, which can increase metabolism and increase fat burning. Capsaicin can also reduce appetite and calorie intake.
21. Take Probiotics
Probiotics are live bacteria and full with so many health benefits when you eat. They can improve digestive and heart health, and can even help you to lose weight. Studies have shown that overweight and obese people tend to have different intestinal bacteria than people with normal weight, which can influence weight.
Probiotics can help to regulate healthy intestinal bacteria. They can also block the absorption of fats in the diet, while reducing appetite and inflammation. All types of the probiotic bacteria, Lactobacillus gasseri have so many positive effects on weight loss.
22. Get Enough Sleep
Getting enough sleep is incredibly important to lose weight, as well as to prevent future weight gain. Studies have shown that people with lack of sleep are up to 55% more likely to become obese, compared to those who get enough sleep. This number is even greater for children.
This is partly because lack of sleep alters the daily fluctuations of appetite hormones, leading to poor appetite regulation.
23. Eat More Fiber
Foods rich in fiber can help you in Weight Loss. Foods that contain water soluble fiber can especially be useful, since this type of fiber can help increase the feeling of fullness. Fiber can delay the emptying of the stomach, expand the stomach and promote the release of hormones from satiety. Therefore, this makes us to eat less naturally, without having any planning about it.
In addition, many types of fiber can feed friendly intestinal bacteria. Healthy intestinal bacteria have been linked to a lower risk of obesity. Just be sure to increase your fiber intake gradually to avoid abdominal discomfort, such as bloating, cramping and diarrhea.
24. Brush Your Teeth Regularly After Each Meals
Many people brush or floss after eating, which can help limit the desire to eat between meals. That is why because some people don’t feel better to eat after brushing their teeth. Also, it can make food taste bad.
Therefore, if you brush or use a mouthwash after eating, you may be less tempted to take an unnecessary snack.
25. Fight Your Food Addiction
Food addiction involves cravings and overwhelming changes in the chemistry of your brain that make it harder to resist eating certain foods. This is an important cause of overeating for many people and affects a significant percentage of the population. In fact, a recent study from 2014 found that almost 20% of people met the criteria for food addiction.
Some of the foods are more likely to be symptoms of addiction than others. This contains highly treated junk foods that are rich in added sugar, fats or even both.
26. Make Some Type of Cardio
Doing cardio, whether walking, running, biking or exercising are great approach to melt calories and enhance your mental and physical health. Cardio is also very useful to improve many risk factors for heart diseases. It can also help reduce body weight.
Cardio seems to be effective particularly in reducing dangerous belly fat that accumulates around your organs and causes metabolic diseases.
27. Add Resistance Exercises
The loss of muscle mass is a common side effect of the diet. If you lose a lot of muscle, your body will begin to burn fewer calories than before. If you lift weights regularly, you can avoid this loss of muscle mass.
As an added benefit, you will also look and feel much better.
28. Use Whey Protein
Most people get enough protein from the diet alone. However, for those who do not, taking a whey protein supplement is an effective way to increase protein intake. A study shows that replacing part of your calories with whey protein can cause significant weight loss, while increasing lean muscle mass.
Just be sure to read the list of ingredients, because some varieties are loaded with added sugar and other unhealthy additives.
29. Practice Conscious Eating
Eating consciously is a method used to increase awareness while eating. It helps you to make conscious decisions about food and to develop awareness of your signs of hunger and satiety. Then it helps you eat healthy in response to those signals. It has been shown that conscious eating has significant effects on weight, eating behavior and stress in obese people. It is especially useful against binge eating and emotional feeding.
By making conscious choices about food, increasing your awareness and listening to your body, weight loss should be natural and easy.
30. Concentrate on Changing Your Lifestyle
Dieting is among the weight loss techniques that almost couldn’t be adopted for long term. Actually, the people who struggled to reduce their weight by dieting, got more weight over time. Instead of focusing only on losing weight, make it a primary goal to nourish your body with healthy foods and nutrients.
It is always better, eat to become a healthier, happier and fitter person, not just to lose weight.
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