Easy ways to lose weight naturally (supported by science)

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. Limit the consumption of refined carbohydrates
Carbonic carbohydrates are carbohydrates that eliminate most of their nutrients and useful fibers.

The refining process leaves nothing but easy digestible carbohydrates, which can increase the risk of overeating and disease (36, 37).

The main sources of refined carbohydrates are white flour, white bread, white rice, soda, biscuits, snacks, sweets, pasta, cereals and sugar.

2. Fast intermittent
Periodic fasting is a diet that alternates between fasting and eating.

There are several ways to do an intermittent fast, including a diet of 5: 2, a 16: 8 method, and an Eat Stop Eat method.

In general, these methods consume fewer calories in total, without the need to deliberately limit the amount of calories during a meal. This should lead to weight loss, as well as to many other health benefits (38).

3. Drink green tea (unsweetened)
Green tea is a natural drink with antioxidants.

The use of green tea has many benefits, such as increased fat burning and weight loss (39, 40).

Green tea can increase energy consumption by 4% and increase up to 17% of selective fat burning, especially harmful abdominal fat (41, 42, 43, 44).

Green tea “Maka” is a kind of green tea powder that can have even greater health benefits than regular green tea.

4. Eat more fruits and vegetables
Fruits and vegetables are extremely useful for losing weight.

In addition to water, nutrients and fibers, they usually have a very low energy density. This allows you to eat large portions without consuming too many calories.

Many studies have shown that people who eat more fruits and vegetables weigh less (45, 46).

5. The number of calories from time to time
Knowing what you eat is very useful when trying to lose weight.

There are several effective ways to do this, including counting calories, storing a food diary, or photographing what you eat (47, 48, 49).

Using an application or another electronic instrument can be even more beneficial than recording a food diary (50, 51).

6. Use smaller plates
Some studies have shown that using smaller plates helps to consume less when the portion size changes (52, 53).

It seems that people fill their plates equally regardless of the size of the plates, so at the end they feed on larger plates than smaller ones (54).

Using smaller plates reduces food intake and gives you the idea of ​​eating more (55).

7. Try a low-carb diet
Many studies have shown that low-carbohydrate diets are very effective for weight loss.

Limit carbohydrates and eat more fat and protein to reduce appetite and help to eat fewer calories (56).

This can lead to weight loss up to a three-fold reduction in the standard low-fat diet (57, 58).

A low carb diet can also improve many of the risk factors for the disease.

8. Eat slower
If you eat too fast, you can eat too many calories before your body realizes that you are full (59, 60).

Faster eaters become much more lively compared to those who travel slower (61).

Slow chewing can help to eat fewer calories and increase production of hormones associated with weight loss (62, 63).

9. Replace some fat with coconut oil
Coconut oil is rich in fats called medium chain triglycerides, which are metabolized differently than other fats.

Studies show that they can easily increase your metabolism by helping to consume fewer calories (64, 65, 66).

Coconut oil can be especially useful for reducing harmful fats in the stomach (67, 68).

Keep in mind that this does not mean that you should add this fat to your diet, just replace some of your other sources of fat with coconut oil.