Healthy weight loss strategies -
Here are 29 science-back, natural ways to help. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
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Health Conditions Discover Plan Connect. Nutrition Evidence Based 29 Ways to Lose Weight Naturally Backed by Science. Medically reviewed by Danielle Hildreth, RN, CPT — By Adda Bjarnadottir, MS, RDN Ice — Updated on January 8, Natural ways to lose weight FAQ Summary Eating fewer processed foods, drinking more green tea, and taking probiotics are just a few of the natural methods that can promote weight loss.
What is the easiest way to lose weight naturally? Add protein to your diet. Prioritize whole, single-ingredient foods. Limit processed foods. Stock up on nutritious foods and snacks. Limit your intake of added sugar.
Drink water. Drink unsweetened coffee. Supplement with glucomannan. Limit liquid calories. Limit your intake of refined carbs. Fast intermittently.
Drink unsweetened green tea. Eat more fruits and vegetables. Count calories once in a while. Use smaller plates. Try a low-carb diet. Eat more slowly. Add eggs to your diet.
Spice up your meals. Take probiotics. Get enough sleep. Eat more fiber. Brush your teeth after meals. Work to overcome food addiction. Do some sort of cardio. Add resistance exercises. Use whey protein. Practice mindful eating. Focus on changing your lifestyle.
Frequently asked questions. How we reviewed this article: History. Jan 8, Written By Adda Bjarnadottir, MS, RDN Ice. Medically Reviewed By Danielle Hildreth, RN, CPT. Jun 26, Written By Adda Bjarnadottir, MS, RDN Ice.
Share this article. Read this next. Is BMI an Accurate Predictor of Health? By Katey Davidson, MScFN, RD, CPT. You might want to post an encouraging note to yourself on the pantry door or refrigerator, for instance.
While you have to take responsibility for your own behavior for successful weight loss, it helps to have support — of the right kind.
Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage. Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and share the priority you've placed on developing a healthier lifestyle.
Your support group can also offer accountability, which can be a strong motivation for sticking to your weight-loss goals. If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins, recording your diet and exercise progress in a journal, or tracking your progress using digital tools.
It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's smart to aim for losing 1 to 2 pounds 0. Generally to lose 1 to 2 pounds a week, you need to burn to 1, calories more than you consume each day, through a lower calorie diet and regular physical activity.
If you weigh pounds 82 kilograms , that's 9 pounds 4 kilograms. Even this level of weight loss can help lower your risk of chronic health problems, such as heart disease and type 2 diabetes. When you're setting goals, think about both process and outcome goals. It isn't essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss.
Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains.
Strive for variety to help you achieve your goals without giving up taste or nutrition. While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge.
Exercise can help burn off the excess calories you can't cut through diet alone. Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure.
Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity. How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week.
Some people may require more physical activity than this to lose weight and maintain that weight loss. Any extra movement helps burn calories.
Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping.
It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight management. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.
After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts.
Then move beyond simply recognizing your challenges — plan for how you'll deal with them if you're going to succeed in losing weight once and for all.
You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once.
Stick to your healthy lifestyle and the results will be worth it. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.
Click here for an email preview. Error Email field is required. Studies find that moderately intense aerobic exercise such as walking for 30 minutes a day, five days a week—the amount recommended for good health—typically produces little or no weight loss.
Shedding pounds requires more vigorous and sustained workouts than most people are willing or able to do. Even if we manage to ramp up our routines that much, our bodies may compensate by increasing appetite and slowing metabolism, effects that limit how many pounds we lose.
Viewing exercise as a weight-loss method creates unrealistic expectations that make us more likely to give up on physical activity. INSTEAD: Think of moving your body as a way to enhance the quality of your life. Focus on the immediate benefits such as better sleep, less stress, or a feeling of empowerment.
One result may be that you find it easier to make healthy, weight-friendly food choices and to resist emotional eating.
The payoff for this perseverance is huge: Regular exercise reduces the risk of a long list of maladies from colds to cancer, and while it may not melt away pounds, it can prevent weight gain and improve your appearance by increasing muscle mass. A number of studies comparing restrictive diets such as low-carb and low-fat have found that there are no clear winners.
After about a year, people on competing diets wind up losing roughly the same amount of weight. Whether the forbidden foods are cheese and chocolate or cereal and corn, restrictive diets often leave us feeling deprived.
Banning foods that we enjoy can do a number on our brains, causing us to crave the foods even more. Sooner or later, most of us yield to temptation.
For some dieters, this process can trigger binge eating. INSTEAD: Pay attention to the general quality of your diet. Research suggests that this eating pattern is effective for not only managing weight long term but also optimizing our health.
Such an approach provides lots of leeway, allowing for countless combinations of foods and varying proportions of fats, carbohydrates, and protein.
The result is an increased likelihood of finding a weight-friendly way of eating that works for you without making you feel deprived.
Regularly we hear about foods, ranging from avocados and apple cider vinegar to grapefruit and green tea, that purportedly have special powers to melt away pounds. Like demonized foods, fat-burning foods appeal to our desire for simple solutions. INSTEAD: Focus on incorporating general categories of foods into your diet, such as vegetables, fruits, beans, seeds, nuts, and fish, rather than specific items.
Choose foods within these groups based on what you like—not what you think you must eat. Foods low in energy density—meaning they contain fewer calories per bite—may be especially helpful.
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