30 Ways To Lose Weight Naturally
Ionut Ignat is a registered nutritionist and dietitian in Romania with 35 years of experience. After graduating from medical school (Nutrition & Dietetics), he followed it up with a Master's Degree in Clinical & Pathological Food Disorders and Addictions and a PhD in Oncology Nutrition and Dietetics.
Read full bio of Ionut Ignat
Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.
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Losing weight naturally is the best way to go about it. Crash diets may work for the time being but are never a permanent solution to your problem. In fact, they can slow down your metabolism and hinder normal cell functions. So, you must tweak your lifestyle in the way that you lose weight effortlessly. In this article, we have listed 30 ways that will help you ditch the fad and shed some real fat. Let me show you some light.
1. Set Realistic Weight Loss Goal
The first step to losing weight is to know that you need to lose weight. That you have accomplished. Now, you must set realistic goals. Suppose, you need to lose 10 kilos then set your goal saying, “I must lose 2 kilos in 4 weeks.” If you want to lose 10 kilos in 1 week, first, you will not be able to do that; second, not being able to lose weight can make you doubt yourself, which ultimately will demotivate you. Break down your biggest agenda into smaller agendas. Take small steps to reach your final weight.
2. Record Your Three-Day Diet
This is one of the best ways to find out and see for yourself where you are going wrong. Are you consuming too much junk? Are you not drinking water? Are you eating too less? The answers to all these questions and many others will be revealed in the three-day diet record. Simply note down your daily meal habits – when you eat, what you eat, and how much you eat. Consuming too many calories and eating too less can also lead to weight gain. Check what you are eating during the weekends, record what you are snacking on, etc.
3. Find Out How Many Calories You Should Consume
You know that you are eating too much or too less. Next, find out how many calories you should ideally consume. To do that, you can register an any of the fitness websites/apps where you can enter your age, weight, height, activity level etc. To find out how many calories you should be consuming. Suppose, your three-day diet record reveals you are consuming 3000 calories per day while your intake should be only 2200 calories per day – it means you are consuming 800 calories extra. Try to cut back on calories slowly. Start with cutting back 200 calories and then gradually consume 2000-2200 calories. However, if you start working out, you may need to consume more calories. Check with your fitness trainer or dietician to know what your calorie intake should be if you have increased your activity level.
4. Cut Back On Sugar
We consume sugar in many different forms – refined sugar, cake, pastry, cookies, biscuit, sweet treats, candy, muffins, ketchup, packaged beverages, etc. If you look at your three-day diet record, you will find out exactly how much sugar-loaded food you are consuming. So, first and foremost, cut back on sugar. But do it slowly. For example, if you drink tea or coffee with sugar, you should start by reducing the amount of sugar you take in your tea or coffee. And then finally add no sugar. If you love cookies, try cookies made with brown sugar and oatmeal. Try cakes or muffins that contain less sugar. Gradually, you will not have the urge to eat sugary foods, and you will lose weight without even sweating in the gym!
5. Your Kitchen Needs Makeover
Your body can only get a makeover when your kitchen gets a makeover. Because it is true, “out of sight is out of mind.” Remove all the unhealthy foods from your kitchen and give it away or toss it into the bin. Yes, take few drastic steps if you really want to lose weight. You may feel like you are tossing your money into the bin, but it is way better than tossing your health away! Go to the market and get veggies, fruits, high-fiber foods, herbs, spices, nuts, flaxseeds, etc. that will help you lose weight.
6. Eat Homemade Food
We are too busy to cook. Sometimes just doing nothing makes us feel tired. Right? Well, of course, some of you are really busy and always on the go. But you must know, you can cook at home without having to make an elaborate lunch or dinner. It can be simple and quick. What about a salad or a stew? What about brown rice and oven grilled mushrooms and veggies? What about boiled lentils with sauteed veggies? I strongly advise you to cook your meals at home because restaurant foods contain invisible calories in the form of sauces, taste additives, etc. Moreover, eating out every day ruins the once-in-a-while eating out experience. If you don’t get time during the weekdays to cook, make your home cooking easy by storing chopped veggies or homemade sauce or salad dressing in air-tight containers or ziplock bags.
[ Read: 15 Easy Indian Vegetarian Dinner Recipes You Will Love ]
7. Drink Water
You will be surprised to know that 95% of the times when we feel thirsty, we actually start feeling hungry. So, instead of drinking water, we grab a cookie or two. Ideally, you should drink 3-4 liters of water (or more if you work out regularly). But we all miss that mark. Not drinking enough water leads to metabolic slowdown, toxin buildup, pH imbalance, and hinders normal cell functions. So, make a conscious effort to drink an adequate amount of water. You can add cucumber or mint to your water to make it look and taste better.
8. Consume Veggies
For me, veggies are like math – the more I run away from it, the more it chases me! I don’t know about math, but veggies do help reduce weight. I can say that because I also struggled to lose weight until I started consuming veggies in the right proportions. Eat spinach, kale, lettuce, collard greens, radish greens, celery, carrot, beetroot, cauliflower, broccoli, chives, scallions, yam, okra, eggplant, tomato, onion, herbs, and spices. These will help you load up on vitamins, minerals, and dietary fiber. Veggies are low in calorie and high in fiber. So they can help you feel full for longer. Have 3-5 servings of veggies per day.
9. Consume Fruits
Fruits are rich in dietary fiber, vitamins, minerals, fruit sugar, and other phytonutrients that help flush out toxins, improves digestion, aids weight loss, keeps hunger pangs away, and improves skin and hair health. Stock up your fridge with different kinds of fruits and consume at least 3 different fruits and get a total of 3 servings of fruit per day.
10. Say No To Fried Food
It is strange how dangerous things attract us the most. Fried foods have zero nutritional value, high in cholesterol, and is toxic to the body. Fried foods like fried chicken, potato chips, fries, etc. are mostly fried in used oil, which, to be honest, is poison for your body. These foods will make you more prone to heart attack, inflammation, constipation, etc. So, be mindful and take care of your body, like the way it is taking care of you.
11. Avoid Processed Food
Another killer is processed food. They are high in sodium, preservatives, additives, etc., which are all harmful to your body in the long run. Avoid consuming salami, sausage, bread, microwave-ready meals, ready-to-eat meals, breakfast cereals, etc.
12. Never Skip Breakfast
Breaking your fast every morning after 7-8 hours of good night sleep is extremely important. Your brain controls all the body functions, and if you do not provide the cells the food to carry out the biological reactions to create energy, your brain will not function properly. This, in turn, will lead to lethargy, slow metabolism, weight gain, hampered cognitive functions, etc. So, never skip your breakfast. Eat oatmeal, milk, egg, spinach smoothie, fruits, etc to fill your tummy for at least 2 hours. You will feel more energetic and will be able to concentrate better.
[ Read: 15 Best Healthy Breakfast Recipes For Weight Loss ]
13. Add Protein To All Your Meals
Protein is one of the vital macronutrients. Hormones, enzymes, hair, nails, muscles, etc. are all made of protein. So, include protein in all your meals. Best sources of protein are fish, eggs, chicken breast, turkey, nuts, seeds, mushroom, soy, lentils, legumes, milk, cheese, and tofu. Get creative and include these ingredients in your breakfast, lunch, and dinner so that you get an adequate amount of protein from whole foods. If you have a busy schedule, you can also drink protein shakes.
14. No Carbs After 7 PM
Nighttime is when you are not active. Therefore, avoid eating carbs after 7 pm. If you have dinner post 7 pm, consume sauteed veggies, soup, stew, etc. to satiate your hunger. You can also have yogurt with fruits for dinner. Make sure you eat foods with low glycemic index.
15. Add Fiber To Your Diet
Dietary fiber prevents fat absorption, keeps you full for longer, and helps clean your colon. This, in turn, improves your digestion and keeps metabolism active. So, include high-fiber foods such as oats, veggies with peel, fruits with the pulp, brown rice, red rice, etc.
16. Drink Green Tea
Green tea is loaded with antioxidants that help scavenge the harmful free oxygen radicals. The free oxygen radicals potentially threaten your body by mutating the cells’ DNA and preventing the body from functioning normally. This increases the stress levels leading to inflammation. This, in turn, also leads to inflammation-induced weight gain. So, make it a habit to drink green tea at least thrice a day without sugar.
17. Avoid Packaged Beverages
Packaged fruit juices, vegetable juices, energy drinks, etc. contain a huge amount of sugar, artificial flavoring and coloring agents that are not good for your health. High blood sugar can lead to insulin resistance, weight gain, and diabetes. So it is better to drink freshly pressed fruit or vegetable juices. You also have the option to order cold pressed healthy juices online or buy them from a supermarket.
18. Consume Limited Alcohol
Socializing is very important. But it gets a bit tricky when you want to lose weight and also want to hang out with your friends or have to attend an office party. In this scenario, stick to a glass of wine, sip slow, keep moving around and chatting with different people, and snack on protein-rich foods. Make sure to drink water to prevent dehydration.
19. Eat Slowly
Eating slowly can help you lose weight. When you eat slowly, you tend to consume less air, which happens when you eat quickly. Moreover, eating slowly can prevent you from overeating and help you feel satiated for a longer period.
20. Serve Food On Small A Plate
Always eat on a small plate. This will give your brain a visual cue that there is a large quantity of food on the plate. And when you finish eating, you will know that you have eaten a lot and don’t need another serving. Yes, this will take a few days to get used to, but does work. Try it.
21. Sleep Within 3 Hours Of Dinner
After you have your dinner, wait for 2-3 hours and then go to bed. This will prevent you from late night snacking. When you consume anything after 3 hours post-dinner, your body will not be able to use the extra energy in the form of activity. Therefore, it will get stored as fat thereby making you gain weight. Moreover, late-night snacking can prevent you from falling asleep, which is also required for you to feel stress-free and lose weight.
22. Eat In front Of The Mirror
“Mirror mirror on the wall, who is the fairest of them all?” And you know how honest the mirror is! So, sit in front of a mirror and eat so that you do not overeat. When you look at yourself in the mirror, you will be motivated to eat less as you will get a visual cue whether to get a second serving or just be satisfied with your first serving. The point is, do not overeat.
23. Snack Healthy
Like breakfast, lunch, and dinner you should also watch what you are snacking on. If you eat processed foods as a snack, the chances are that you will not lose weight no matter what. So, choose healthy snacks. Stock your kitchen and fridge with fruits, hummus, baby carrot, cucumber, popcorn, etc. You can also drink freshly pressed juice as a snack.
24. Cardio And Strength Training Is Must
You must work out regularly to expend the energy and create negative energy balance in your body. Start with low-intensity cardio like walking. Once you are confident enough, you can join a gym to do a mix of cardio and strength training 3-5 times a week. You can also run, jog, swim, dance, etc. Working out will help relieve stress and keep your brain active.
25. Keep Moving
Have a desk job? Commute in the comfort of a four-wheeler or two-wheeler? Spend your weekends on your favorite couch? Well, then you must make your day-to-day life more active. Get up every hour and walk around, request for a standing work desk, enjoy your favorite show on weekends but only after when you have “earned it” by going to the gym in the morning. If you are throwing a party, cook dinner for your friends, do not order it.
26. Plan Active Weekends
Make your weight loss interesting by planning active weekends. Go on weekend treks, hikes, bicycling events, attend a workshop, prepare for an upcoming sports event, etc. This will not only keep you busy but active too.
27. Quit Smoking
Smoking may inhibit your weight loss by creating a state of stress in your body. Stress, in turn, can lead to inflammation and ultimately inflammation-induced weight gain. So, quit smoking today to keep yourself and those close to you, safe.
28. Build Social Support
Social support plays a very important role when it comes to losing weight. If your friends and family understand why losing weight is important for you and support you, you will lose weight quickly. So, make them understand how their support is important to you. Moreover, have a workout buddy to stay focused and discuss exercises or nutrition tips with them.
29. Get Good Sleep
Sleep deprivation not only makes you tired and cranky but also chubby. Less sleep means more stress and free oxygen radicals in the system. And this leads to belly fat, which is very difficult to get rid of. Get 7-8 hours or sleep so that you can wake up early, exercise, have breakfast, and go about your active day feeling awesome!
30. Avoid Stress
Life’s busy, and that is why you deserve to relax and spend some time with yourself. Worrying and stress can only harm you. You cannot control everything in your life. So, just relax and plan the next trip to your favorite place. Or paint, swim, make new friends, read books, learn photography, etc. Lose stress to lose weight.
So, those were the 30 best ways to lose weight naturally without having to take weight loss pills or going under the knife. Change your lifestyle, and you will lose weight like magic. Start today by weighing yourself, setting your goal, and giving your kitchen a makeover. Good luck!
Expert’s Answers For Readers’ Questions
Why can’t I lose weight when I eat once a day and eat only fruit for dinner?
Probably that is the reason why you are not losing weight. You must eat 5-6 times a day. Add protein, veggies, healthy fats, and fiber to your meals, snack healthily, and workout regularly to lose weight.
What exercises help to reduce body weight?
You can do any kind of cardio and strength training to lose fat and build muscle mass to look toned and slim.
How can I reduce belly fat?
Start by getting rid of the extra stress. Do ab exercises, avoid unhealthy fats and sugary foods. Do not sit in one place for more than an hour. You can also do yoga.
How can a teenager lose weight quickly?
Quick weight loss can only happen when you get your metabolism back on track. And for that, you must eat good and exercise regularly. Follow the 30 tips mentioned in this article. Once your metabolism is back on track, you will lose weight without having to try hard.
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Read full bio of Ionut Ignat
Read full bio of Charushila Biswas
