1 | Drink Water
Not only do we need to stay hydrated for our bodies to function properly, water is also one of the easiest ways to cut back on calories. Drinking a glass of water before each meal will help you feel full and eat less.
Replacing other high calorie beverages, such as soda or juice, with water will reduce your calorie intake.
2 | Exercise Regularly
Getting a moderate amount of exercise has been shown to have numerous health benefits, aside from helping with weight loss. People who get regular physical activity are at lower risk for a host of chronic health problems.
Exercise has also been shown to play an important role in maintaining weight loss. Once you’ve done the hard work of losing weight, even moderate amounts of exercise will help prevent you from regaining the weight.
3 | Eat Whole Foods & Avoid Processed Foods
Nutrient-dense, single-ingredient foods, such as fruits, vegetables, and eggs, provide many of the key components of a healthy diet. These foods are typically more filling and lower in calories.
Processed food is loaded with added sugar and fat, which makes it a poor choice if you’re trying to lose weight. What you gain in convenience, you lose in nutritional value.
4 | Cut Out Added Sugar
Added sugar is widely recognized as one of the leading causes of weight gain. It also contributes to chronic health problems like type 2 diabetes and heart disease. It’s very difficult to eat in moderate levels unless you avoid processed food and sugary beverages.
By eating mostly whole foods, you can decrease the added sugar in your diet. At this point, there’s no distinction between added sugar and naturally-occuring sugar on nutritional labels, so you have to check carefully for hidden sugar in items that appear healthy, such as yogurt or oatmeal.
5 | Get Enough Sleep
Sleeping might not jump out at you as an important factor for natural weight loss, but in multiple studies, individuals who got plenty of sleep had better weight loss results than those who didn’t. One possible reason might be that the earlier you go to sleep, the less time you’re awake to eat.
When you’re tired, you’re less likely to be physically active. We also tend to make poor food choices when we’re fatigued. Getting enough sleep can even benefit those with a genetic predisposition to obesity.
6 | Eat Fiber
Despite the numerous benefits of fiber for weight loss, the average American gets roughly half the daily recommendation of 14 grams per 1000 calories. Fiber-filled foods can help with hunger control and with the regulation of blood sugar levels, helping you to eat less without feeling deprived.
Fruits, vegetables, whole grains, and nuts are all good sources of fiber. Soluble fiber found in the flesh of plant-based foods forms a gel-like substance in the gut, slowing the absorption of sugar and fat.
7 | Eat Healthy Fats
For a long time, fat got a bad rap so there are a lot of misconceptions about what type of fat we should be eating. Eating a moderate amount of healthy fats can actually help you lose weight.
Monounsaturated fats, such as those found in olive oil, avocado, and tree nuts, can help lower blood pressure and bad LDL cholesterol levels when replacing saturated fats in your diet.
Polyunsaturated fats, specifically Omega-3 fatty acids found in several types of fish, can have a multitude of positive effects such as reducing inflammation and fat build-up in the liver.
8 | Don’t Drink Your Calories
High calorie beverages, such as soda, juice, and many coffee drinks, are some of the worst saboteurs of a natural weight loss plan. Our brain recognizes liquid calories differently than those from solid food, so we often consume more calories while reaping no nutritional benefit.
Sugary drinks also make it easy to consume large amounts of fructose in a short period of time. Fructose can only be metabolised by the liver. When the liver is overloaded with fructose, it is forced to convert the fructose to fat.
9 | Supplement with Lovidia
We believe strongly that the patented Gut Sensory Modulation science behind our hunger-control pill, Lovidia, can be a valuable tool if you’re trying to lose weight naturally.
While Lovidia is not a magic pill, it can help you overcome hunger and cravings without unpleasant side effects. You can read more about Gut Sensory Modulation in our post, Understanding Weight Loss Supplements, Pills, Shakes, and Vitamins.
As always, we recommend you talk to your doctor or health care provider before taking any supplement, including Lovidia.
10 | Weigh Yourself Regularly
While your overall health is certainly not defined by the number on your scale, studies show that weighing yourself on a regular basis can be an asset when you’re trying to lose weight naturally. One possible reason is that you’re more aware of your progress or the negative consequences of poor food choices.
Be sure to weigh yourself at the same time each day for accurate results. If stepping on the scale every day seems to make you obsess over the number, try weighing yourself every few days instead.
11 | Cut Out Refined Carbs
At this point most of us know that not all carbohydrates are created equally. As carbohydrate foods are more refined, or processed, they typically decrease in nutritional value. Wheat is refined to produce white flour that creates a softer texture, but the fiber and vitamins are removed during the refining process.
The fiber in whole grains prevents carbs from being immediately turned into blood sugar so your body uses some of the carbs as fuel or to create muscle mass. Refined carbs also often have added fat and sugar, making the food even less healthy.
12 | Eat Protein-rich Foods
Protein is the nutrient that gives you the most bang for your buck when it comes to losing weight naturally. It takes more energy to digest and metabolize, which means your body uses more calories to process it than other nutrients.
Protein also makes you feel full faster and increases the hormones that signal fullness to your brain. Chicken, fish, and lean beef are all great sources of protein. For a more portable option to take with you on-the-go, try string cheese, hard boiled eggs, and smoothies made with protein powder.
13 | Try Intermittent Fasting
There are several different methods of intermittent fasting, including the 16/8 method and Eat Less Days (alternate day fasting.) Regardless of the method you choose, the purpose is to significantly reduce calories at some times, while eating “normally” the rest of the time.
While studies show that there are numerous potential benefits of intermittent fasting, one reason it is so helpful for natural weight loss is its simplicity. The easier a weight loss program is, the more likely you are to succeed.
Wrapping It Up
To lose weight naturally, you need to use more calories than you consume. Each of these 13 tools can help you to reduce your caloric intake or maximize your caloric output. This combination will help you succeed in losing weight and keeping it off long term.