There is a lot of information about bad weight loss on the Internet.
Most of what is recommended is, at best, questionable and not based on any real science.
However, there are several natural methods that have proven effective.
Here are some simple ways to lose weight naturally.
1. Add protein to your diet
When it comes to weight loss, protein is the king of nutrients.
Your body burns calories when it digests and metabolizes the protein that you eat, so a diet high in protein can boost your metabolism from 80 to 100 calories a day (1, 2)
A diet high in protein can also make you feel full and reduce your appetite. In fact, some studies show that people with high protein intake consume more than 400 calories a day (3, 4).
Even something as simple as a high-protein breakfast (like eggs) can have a big effect (4, 5, 6)
2. Eat whole foods with one ingredient
One of the best things you can do to become healthier is to base your diet on whole foods on one ingredient.
At the same time, you remove the vast majority of added sugar, added fats and processed foods.
Most whole foods, of course, are very complete, which greatly facilitates the maintenance of healthy calories (7).
In addition, eating whole foods provides the body with the many necessary nutrients necessary for proper operation.
Weight loss often follows as a natural “side effect” of eating whole foods.
3. Avoid processed foods
Processed foods usually contain a high level of added sugars, fats and extra calories.
In addition, processed foods are designed to eat as much as possible. They are more exciting than unprocessed products (8).
4th floor for healthy food and snacks
Studies have shown that the foods that you store at home have a strong influence on your weight and eating habits (9, 10, 11).
Always having healthy food, you reduce the likelihood that you or other family members eat unhealthy.
There are also many healthy and natural snacks that are easy to prepare and clean.
These include yoghurt, whole fruits, nuts, carrots and boiled eggs.
5. Limit the intake of added sugar
High sugar intake is associated with some of the world’s leading diseases, including heart disease, type 2 diabetes and cancer (12, 13, 14).
On average, Americans eat about 15 teaspoons of added sugar every day. This amount is usually hidden in various processed foods, so you can consume a lot of sugar without noticing it (15).
Because sugar has many names on the ingredients lists, it can be very difficult to determine how much sugar contains the product.
Minimizing the intake of added sugar is a great way to improve your diet.
6. Drinking water
Indeed, it is true that drinking water can help you lose weight.
If you drink 0.5 liters (17 ounces) of water, you can increase the amount of calories burned by 24-30% in an hour (16, 17, 18, 19).
Consuming water before meals can also reduce calorie intake, especially for middle-aged and older people (20, 21).
Water is especially good for losing weight when it replaces other beverages that are high in calories and sugars (22, 23).
7. Drink coffee (unsweetened)
Fortunately, people understand that coffee is a healthy drink, loaded with antioxidants and other useful compounds.
Drinking coffee can help you lose weight by increasing energy levels and the number of calories burned (24, 25, 26).
Coffee containing caffeine can increase your metabolism by 3-11% and reduce the risk of developing type 2 diabetes by as much as 23-50% (27, 28, 29).
In addition, black coffee is very thin, because it makes you feel full, but almost does not contain calories.
8. Addition by a glucomannan
Glucomannan is one of many diet pills that have proven themselves.
These natural water-soluble fibers come from the roots of a cognac plant, also known as an elephant fossa.
Glucomannan is low in calories, takes up space in the stomach and delays the emptying of the stomach. It also reduces protein and fat intake and feeds useful intestinal bacteria (30, 31, 32).
Its exceptional ability to absorb water probably makes it so effective for weight loss. The capsule can turn a glass of water into a gel.
9. Avoid liquid calories.
Liquid calories come from beverages such as sweet non-alcoholic drinks, fruit juices, chocolate milk and energy drinks.
These drinks are harmful in many ways, including an increased risk of obesity. One study showed a dramatic increase in the risk of childhood obesity by 60% for each daily serving of a sweet drink (33).
It is also important to note that your brain does not record liquid calories in the same way as a fixed calorie, so at the end you add these calories in addition to everything that you eat (34, 35).