Struggling with how to naturally lose weight and keep it off for good? Say goodbye to quick fixes and hello to sustainable health with our comprehensive guide. We’ve compiled 29 science-backed strategies that focus on holistic lifestyle changes, not just temporary diets. These methods will not only help you shed those unwanted pounds but also enhance your overall well-being. Get ready to embark on a journey towards a healthier, happier you.
- Add Protein to Your Diet.
Protein is a key nutrient that your body needs to function properly. It’s like the building blocks for your body. You can find it in foods like meat, fish, eggs, and beans. Adding more protein to your meals can help you feel full longer and reduce cravings.
- Prioritize Whole, Single-Ingredient Foods.
This is just a fancy way of saying, “Eat foods that are in their natural state.” For example, an apple straight from the tree is a whole, single-ingredient food. It’s not processed or mixed with anything else. These kinds of foods are usually healthier and packed with more nutrients.
- Limit Processed Foods.
Processed foods are the ones that come in boxes, cans, or bags and have a lot of ingredients listed on the label, many of which are hard to pronounce. These foods often have extra sugar, salt, and unhealthy fats added to them, and many of the good nutrients are taken out during the processing. So, it’s a good idea to eat less of these and more whole foods.
- Stock Up on Nutritious Foods and Snacks.
This means to fill your kitchen with healthy foods and snacks. Think of fruits, vegetables, whole grains, lean proteins, and healthy fats like nuts and avocados. That way, when you get hungry, you’ll reach for these healthier options instead of junk food.
- Limit Your Intake of Added Sugar.
Sugar is often added to foods to make them taste better, but too much sugar isn’t good for your health. It’s like putting too much gas in your car; it can cause problems. You can find added sugar in many processed foods, sodas, and sweets. Try to cut back on these and opt for natural sugars found in fruits and whole foods instead.
- Drink Water.
Water is essential for our bodies to function properly. It helps to regulate body temperature, keep our skin hydrated, aid digestion, and even flush out toxins from the body. Drinking enough water can also help with weight loss. Sometimes, our bodies can mistake thirst for hunger, leading us to eat more than we need. By staying well-hydrated, we can avoid this mix-up and also feel fuller, which can help to curb overeating.
- Drink (Unsweetened) Coffee.
Coffee, especially when it’s unsweetened, can be a good source of antioxidants. These antioxidants can help to protect your body from damage by harmful molecules called free radicals. Additionally, the caffeine in coffee can boost your metabolism and fat-burning capacity, which can aid in weight loss. However, adding a lot of sugar, cream, or flavored syrups can turn this healthy beverage into a high-calorie drink, so it’s best to enjoy your coffee unsweetened or with a minimal amount of milk.
- Supplement with Glucomannan.
Glucomannan is a type of dietary fiber derived from the root of the konjac plant. It’s known for its impressive ability to absorb water — a single capsule can turn an entire glass of water into a gel. This expansion can promote a feeling of fullness and help you eat fewer calories. It’s also been shown to help lower cholesterol and blood sugar levels, making it a beneficial supplement for overall health.
- Limit Liquid Calories.
Drinks like soda, sweetened coffee and tea, energy drinks, fruit juices, and alcoholic beverages can contribute a significant amount of sugar and calories to your diet. These “liquid calories” don’t make you feel as full as solid foods do, so it’s easy to consume a lot of them without realizing it. By limiting these types of beverages and opting for water, unsweetened coffee or tea, or other low-calorie drinks, you can significantly reduce your daily calorie intake.
- Limit Your Intake of Refined Carbs.
Refined carbohydrates are grains that have had the bran and germ removed during processing, which also removes much of the fiber, vitamins, and minerals. Examples include white bread, white rice, pastries, soda, and snacks. These foods can cause blood sugar spikes and crashes, leading to increased hunger and potential overeating. Instead, focus on whole grains like brown rice, oatmeal, and whole grain bread, which are more nutritious and satisfying.
- Fast Intermittently.
Intermittent fasting is an eating pattern that cycles between periods of eating and fasting. It doesn’t specify which foods you should eat but rather when you should eat them. Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week. This can lead to reduced calorie intake and weight loss, as long as you don’t compensate by eating much more during the eating periods.
- Drink (Unsweetened) Green Tea.
Green tea is packed with antioxidants and various plant compounds that can be beneficial for your health. It can increase fat burning and boost metabolic rate, helping you lose weight. Green tea is also a great source of caffeine, which can provide a much-needed energy boost. Just like with coffee, it’s best to enjoy green tea unsweetened to avoid adding extra calories.
- Eat More Fruits and Vegetables.
Fruits and vegetables are packed with essential nutrients that our bodies need to function properly. They are high in dietary fiber, which can help to regulate your digestive system and keep you feeling full, which can help to control your weight. They are also low in calories, so you can eat generous amounts without consuming too many calories. Plus, the variety of colors, flavors, and textures can make your meals more enjoyable.
- Count Calories Once in a While.
Counting calories can be a useful tool for understanding how much energy you’re getting from the foods you eat. It can help you identify if you’re eating too much or too little, and can guide you to make necessary adjustments to your diet. You don’t need to do it every day, but doing it occasionally can give you a good sense of your typical intake.
- Use Smaller Plates.
Using smaller plates can help to control portion sizes. Research has shown that people tend to eat more when they use larger plates because the larger size makes a normal serving look smaller. By using smaller plates, you can trick your brain into thinking you’re eating more than you actually are, which can help you to feel satisfied with less food.
- Try a Low-Carb Diet.
A low-carb diet involves reducing the amount of carbohydrates you eat and replacing them with proteins and fats. This can help to reduce your appetite, leading to automatic weight loss without the need to count calories. It can also lead to health benefits like improved cholesterol levels, blood sugar levels, and blood pressure.
- Eat More Slowly.
Eating slowly can help you eat less and enjoy your food more. It takes about 20 minutes for your brain to get the message from your stomach that you’re full. If you eat too quickly, you may consume more than you need before your brain gets the fullness signal.
- Add Eggs to Your Diet.
Eggs are one of the most nutritious foods on the planet. They’re packed with high-quality protein, healthy fats, and many essential vitamins and minerals. Eggs are also very filling and may help to reduce calorie intake later in the day.
- Spice Up Your Meals.
Spices not only add a ton of flavor to your meals without adding any calories, but many spices also have health benefits. For example, capsaicin, the compound that gives chili peppers their heat, has been shown to boost metabolism and help burn fat.
- Take Probiotics.
Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. They can improve digestive health, reduce depression, promote heart health, and even provide some benefits for your skin. You can get probiotics from supplements, as well as foods that are prepared by bacterial fermentation like yogurt, kefir, sauerkraut, tempeh, and kimchi.
- Get Enough Sleep.
Sleep is crucial for our overall health and well-being. It’s the time when our bodies rest, repair, and rejuvenate. Lack of sleep can interfere with our body’s hunger hormones, leptin and ghrelin, leading to increased appetite and potential weight gain. Moreover, when we’re tired, we’re less likely to make healthy food choices and exercise. So, ensuring you get a good night’s sleep can be a key factor in maintaining a healthy weight.
- Eat More Fiber.
Dietary fiber, found in foods like fruits, vegetables, whole grains, and legumes, can help you maintain a healthy weight. Fiber adds bulk to your diet, helping you feel full faster and longer, which can help control overeating. Additionally, certain types of fiber act as prebiotics, feeding the beneficial bacteria in your gut, which is linked to improved health.
- Brush Your Teeth After Meals.
Brushing your teeth after meals can serve as a signal to your brain that you’re done eating. The minty fresh taste in your mouth can deter you from mindlessly snacking after meals. Plus, good oral hygiene is important for overall health.
- Work to Overcome Food Addiction.
Food addiction is a complex issue characterized by compulsive eating behaviors. It involves being unable to resist cravings for certain foods, eating past fullness, and repeatedly trying to quit eating certain foods unsuccessfully. Overcoming food addiction often requires professional help, including therapy and nutrition counseling.
- Do Some Sort of Cardio.
Cardiovascular exercise, also known as cardio, is any exercise that raises your heart rate for a sustained period. This could be anything from brisk walking or cycling to swimming or dancing. Regular cardio exercise can help burn calories, improve heart health, boost your mood, and even help you sleep better.
- Add Resistance Exercises.
Resistance exercises, such as weight lifting or bodyweight exercises, are important for building and maintaining muscle mass. Muscle is metabolically active, meaning it burns calories even at rest. By increasing your muscle mass, you can boost your metabolism and burn more calories throughout the day.
- Use Whey Protein.
Whey protein is a complete, high-quality protein derived from milk. It’s easily digested and absorbed by the body. Consuming whey protein can help increase muscle mass, especially when combined with resistance exercise. It can also help curb appetite by promoting feelings of fullness.
- Practice Mindful Eating.
Mindful eating involves paying full attention to your food as you eat it, savoring each bite, and listening to your body’s hunger and fullness cues. This practice can help you enjoy your meals more, eat less, and avoid overeating.
- Focus on Changing Your Lifestyle.
Sustainable weight loss involves making long-term changes to your eating and exercise habits. Instead of going on a short-term diet or exercise regimen, focus on adopting healthy habits that you can maintain in the long run. This might include cooking more meals at home, finding a type of exercise you enjoy, or practicing stress management techniques.