Diet, exercise, supplements, all can work for your effective weight loss. But, what if you are not willing to go for any of it? Then some natural science backed ways to lose weight permanently can do wonders for you!
A lot has been written over the internet about weight loss, some of that information is true while other is quite questionable as it is not based on any actual study or science. Even though there are several diet plans, exercise regimens, weight loss supplements, etc. are available over the internet, there still are some natural ways to lose weight that has actually proven to work and are also backed by the science.
Here we bring you 10 simple ways to lose weight permanently, which are thoughtfully backed by the science research or study.
1. Add Protein To Your Diet
Believe it or not, but protein is the king of nutrients that help in losing weight naturally. While digesting protein your body tends to burn a lot of calories, thus including a protein rich food in your diet will boost your metabolism. This will also help in burning up to 80 to 100 more calories on daily basis.
Additionally, a high protein diet can make you feel fuller for a longer period and will also reduce your appetite. Only having a high protein breakfast of eggs can have a great effect on your weight.
2. Eat Single Ingredient Foods
This one is rather simple and one of the best ways to eat healthily and lose weight naturally. Include, whole, single ingredient foods in your diet as much as you can. Doing this will keep you away from a vast majority of added sugar and processed food, which are the main culprits in unwanted weight gain.
Whole foods are naturally filling and also makes it easier for you to keep your calorie intake limited. Furthermore, eating a diet that includes a lot of whole foods also provides your body with essential natural nutrients required by the body for proper functioning.
The funny part is weight loss has often made to the list of ‘side effects of eating whole foods’.
3. Drink Water
No, we don’t wish to sound cliched here, but we cannot change the fact either. Water can actually help you in losing weight naturally if you time it properly. Drinking 0.5 liters of water after an hour of your meal can help in burning 24-30% more calories. Same way, a glass of water before you meal can reduce your calorie intake. If you replace beverages like tea, coffee, and other sugar-loaded drinks with water then your chances of losing weight are particularly brighter.
Related Article: Benefits Of Drinking Water – Why Drinking Water Is Important
4. Natural Supplements For Weight Loss
Glucomannan and Garcinia Cambogia are scientifically proven weight loss pills that actually work. Both these supplements are made from pure plant extracts and are said to be a powerhouse of natural nutrients and dietary fibers. They help you in staying full for longer by delaying your stomach emptying process. Reducing the absorption of protein and fat and feeding beneficial gut bacteria are some of the many benefits of these weight loss pills.
5. Fast Intermittently
Intermittent fasting is basically an eating pattern that cycles your eating and fasting period rationally. There are different ways and patterns of following intermittent fasting that include 5:2 diet or 16:8 eating method. These patterns of intermittent fasting make you eat fewer calories overall that too without making you restrict your calorie intake consciously during the eating period. This not only helps in efficient weight loss but has many long term health benefits too.
6. Count Your Calories
Being mindful of what you are eating can help you a lot in losing weight. There are several ways in which you can do this, like counting calories of everything you eat. To do this, you can maintain a food diary or take pictures of what all you eat throughout the day. To have a better calculation of your calorie intake, install an app in your mobile that helps in tracking your calorie intake.
7. Experiment With A Low Carb Diet
Time and again, many studies have confirmed that a low carb diet can be very effective in losing weight. Limiting your carb intake and increasing your protein intake reduces your appetite and also helps you in eating fewer calories. Eating a low carb diet can make your weight loss 3 times faster as compared to your regular low-fat diet.
8. Add Eggs To Your Diet
You must have heard this several times, but eggs are actually the ultimate weight loss food that you must include in your diet. Furthermore, they are pocket-friendly, low in calories, an excellent source of protein and are loaded with essential nutrients. We have already said that high protein foods can reduce your appetite and keeps you full for longer as compared to other foods.
Also, it has been proved that eating eggs for breakfast can lead to up to 60% greater weight loss over the course of 8 weeks as compared to eating breakfast cereals and bagels for breakfast.
9. Eat More Fiber
Foods that are rich in water-soluble fiber can be especially helpful for weight loss as they keep you full for longer period. Fiber rich food also delays your stomach emptying process, makes your stomach expand and also promotes the release of satiety hormones. All of this ultimately makes you eat less naturally without even you making much effort towards it.
However, you need to be extra cautious while increasing your fiber intake and should do it gradually to avoid abdominal discomfort like cramps, diarrhea and bloating of the stomach.
10. Add Some Sort Of Cardio In Your Routine
Nobody is asking you to spend hours in a gym, all we are asking is to include a bit or cardio in the form any of the following like jogging, cycling, power walking, hiking, etc. All these activities are excellent to burn calories while improving your physical and mental health. Cardio has shown to bring significant reduction in body weight and decreasing the risk of heart disease.
Additionally, you can think of making small but necessary changes to your lifestyle that can help you in long term for healthy weight management. In order to do that, you must resolve to be a healthier, fitter and happier version of yourself, instead of just focusing on losing weight.