Are you struggling with weight loss? You’re not alone. According to the American Psychological Association (APA) research, about 61% of Americans are struggling to reduce the weight they gained during the pandemic. Often, weight gain is a result of bad eating habits. However, it can also be attributed to stress, alcohol consumption, and unhealthy lifestyles.
With the phony weight loss information available on the internet, losing weight can be a daunting process. Much of what they recommend online is not scientifically backed. So, what are the scientifically proven and approved natural things to lose weight fast?
Eat More Protein and Fiber
One of the most natural things to lose weight fast is adding protein to your diet. The body burns large amounts of calories when metabolizing and digesting the consumed proteins. Food high in protein enhances your body’s metabolism by about 100 calories daily.
Foods rich in protein also make you feel full throughout the day, reducing appetite. According to research, you’ll consume around 400 fewer calories per day if you eat a protein-based diet. Foods like eggs and sushi roll can go a long way in reaching your weight loss goal.
Be sure to incorporate proteins such as chicken, beans, fish, and lean meats into your diet. These foods have high protein content but low fat, which can help you lose weight quickly.
Foods with high fiber content can help in weight loss. Foods containing water-soluble fiber increase the feeling of fullness, reducing the amount of food consumed. Fiber also delays stomach emptying, leading to the expansion of the stomach, promoting the release of a satiety hormone.
Fiber also has the ability to feed the gut bacteria, which helps reduce the chances of obesity. Increase your fiber consumption to reduce the chances of abdominal discomforts such as cramps, diarrhea, and bloating.
Cut Out Processed Foods
Processed foods contain added fats, sugars, and calories. Sadly, they have lower nutrient content than whole foods. According to research, processed foods are addictive, and this may lead to overeating. Simply avoiding these types of food is one of the easy, natural things to lose weight fast.
Generally, people prefer eating convenient foods; therefore, it is vital to avoid having prepackaged foods such as candies and snacks within reach. If you adopt the habit of keeping unhealthy products in your home or at the office, you’ll be tempted to consume them, making it difficult to cut weight.
To avoid excessive consumption of salt or sugar, eat healthy snacks. Examples of these good snacks include fruits, low-fat yogurts, nuts without added salt or sugar, and dried seaweed.
Refrain From Added Sugar
Eliminating sugar from your diet isn’t the easiest thing to do. However, evading sugar consumption is another one of the natural ways to lose weight fast. In research carried out by the National Cancer Institute, men above the age of 19 consume around 19 teaspoons of sugar daily. Women within the same age bracket consume 14 teaspoons of added sugar daily.
The sugar consumed comes from fructose which is broken down by the liver into fat. The fat cells formed are then released into the bloodstream leading to weight gain. Instead of refined sugar, add some natural honey instead.
Drink Unsweetened Coffee
Luckily, most people have started appreciating coffee as an essential beverage to add to their diet since it’s filled with antioxidants and multiple beneficial compounds. Coffee boost energy levels, thereby supporting weight loss through the burning of calories. Ditching the creamer and sugar is one of the natural ways to lose weight fast.
You can boost metabolism by around 3-11% daily by having a cup of coffee. This reduces the risk of contracting type 2 diabetes by around 30%. Black coffee is also known for making you feel full for a long time leading to no additional calorie consumption.
Drink More Water
Water is an essential fluid in your body. It contains zero calories and is packed with a wealth of health benefits. Drinking water throughout your day increases your body’s metabolism. Drinking water before meals will make you feel full, reducing the amount of food consumed. Drinking more water will immensely reduce the number of calories consumed in a day.
Refrain from carbohydrates
According to research carried out by the American Journal of Clinical Nutrition, consumption of refined carbohydrates damages your body metabolism more extensively than consuming saturated fats. As a result of the sugar influx from excessive consumption of saturated sugars, the liver will form and release the fats into your bloodstream.
For natural ways to lose weight fast, replace carbohydrates with whole grains. Avoid foods containing simple or refined carbohydrates such as white flour, white rice, candies, white bread, some cereals, and pasta. Whole-grain products, on the other hand, protect your body from disease and support weight loss.
Watch Your Calorie Consumption and Keep a Food Journal
To avoid overeating, watch the number of calories you consume. Counting calories ensures you are aware of the amounts consumed, and therefore you’ll know when to stop. You can also be able to replace foods with high-calorie content with healthier options.
A food journal will help you keep tabs on how much you consume daily and what you consume. By doing so, you’ll ensure you get enough nutrients from each food group, such as proteins and vegetables.
When looking for natural ways to lose weight fast, you can’t beat a diet full of fruits and vegetables. Increased consumption of vegetables and fruits has yielded weight loss without even reduced consumption of other foods.
Avoid Liquid Calories
Beverages such as fruit juice, energy drinks, chocolate milk, and sugary soft drinks contain high-calorie content. These drinks can affect your health in several ways, including increasing the chances of obesity. According to research, children who consume these drinks have a 60% chance of becoming obese. Also, your brain doesn’t register liquid calories like it does solid calories.
One of the natural ways to lose weight fast is to replace sugary drinks with green tea. Green tea has antioxidants that are essential in burning fat. Your energy expenditure is likely to increase by 4%. It also burns fat, especially belly fat, by a whopping 17%.
Intermittent fasting is adopting an eating pattern cycling between eating and fasting. There’re several forms of intermittent fasting, including the 16:1 method, 5:2 diet, and the stop-eat-stop method. These methods reduce your calorie consumption without restricting the number of calories you eat within the eating period. These have numerous health benefits, including healthy weight loss.
Get Enough Sleep
If you’re looking for natural things to lose weight fast, getting enough sleep is vital. Research shows that people who don’t get enough sleep are more likely to become obese by 55% than those who get enough sleep. This number is even higher among children. Lack of sleep leads to fluctuations that negatively impact the appetite hormones, resulting in poor appetite regulation.
Simply adding a few of these herbs to your cooking is another of the natural things to lose weight fast.
- Caralluma Fimbriata: this herb is commonly found in diet pills. It’s known to increase serotonin levels, thereby reducing appetite.
- Gineseng: renowned for its medicinal properties in China, the Ginseng plant has numerous health benefits. According to research, consuming this plant at least twice a day can lead to quantifiable weight loss in less than eight weeks.
- Black pepper: black pepper is a great addition to food. It contains capsaicin compound, which increases metabolism and boosts the rate of fat burning. Capsaicin is also known for its ability to reduce appetite, thereby reducing the number of calories consumed. Peppers are commonly used in Italian cuisine due to their ability to burn fat.
- Turmeric: Turmeric is a spice loved for its vibrant color and flavor. It also has some medicinal properties. Curcumin chemical present in turmeric is known to reduce about 5% of the body’s calories.
Add Cardio and Resistance Training
For many of us, our employment causes us to live sedentary lives, which in turn can lead to weight gain. Both cardio and resistance training are natural things to lose weight fast.
You can do some workouts such as jogging, power walking, swimming, and bicycling for cardio exercises. You can also do some burpees, jumping rope, or even enroll in an aerobics class. For resistance training, do some kettlebell swings, lunges, pushups, deadlifts, or step-ups. Be sure also to eat healthy since simply exercising is not enough.
Other Weight Loss Options
Not all natural things to lose weight fast involve changing your diet. Several procedures and surgeries can also aid in weight loss. It’s important to note that you should always speak with your primary care physician before trying any weight loss surgery or procedure.
Coolsculpting involves placing two panels of rolled fat to cool your body fat to freezing temperature. This body sculpting technique can boost your physical appearance by reducing fat in problem areas such as the lower back, sides, belly, and thighs. It also reduces cellulite appearance on your buttocks, arms, and legs.
Restrictive surgery slows down your digestion rate and shrinks the stomach. Naturally, your stomach holds about three food pints. However, after the surgery, your body will be in a position to hold only an ounce of food. Your body will then stretch slowly to accommodate at least two ounces of food.
Malabsorption surgeries change how you consume food. This surgery reduces your stomach size and includes removing your digestive tract, making it hard for your body to digest calories.
Effects of Weight Loss
Before designing your weight loss goals, it’s vital first to understand the benefits you’re likely to gain from weight loss. This will keep you motivated during the most challenging parts of your exercising and healthy eating program.
You don’t have to get rid of 100 pounds to start enjoying the benefits of weight loss. If you’re obese, losing a few pounds will improve your overall health to a large extent. Losing weight means decreased joint and back pain, lower blood sugar, low risk of getting diabetes, certain cancers, stroke, heart disease, and reduced knee pain.
According to research, people who’ve lost weight successfully were found to have better sleep, improved body image, sex life, mood, confidence, and be more socially active. They also had reduced stress and improved vitality. So if you want to feel good in that wedding dress, your night-out outfit, or feel confident getting in that hot tub, follow these natural things to lose weight fast.