there are a lot of different opinions out there for how to lose weight naturally. while there isn\u2019t just one way to go about it, there are some ways that work better than others.<\/p>\n
just because that method works for one person, doesn\u2019t automatically mean it will work for another. sometimes weight loss can be trial and error. luckily, there are some proven ways, backed by science that you can count on to work \u2013 want to know how to lose weight naturally?<\/p>\n
there are foods that cause weight loss. foods that cause you to gain weight will vary with your metabolism and diet plans (see studies from the international journal of obesity<\/a> and<\/em>\u00a0annals of nutrition and metabolism<\/a><\/em>). avoiding or reducing consumption of such foods is an effective way to reduce weight. the following shows you 22 tips on how to lose weight naturally and fast.<\/p>\n
according to the\u00a0american heart association<\/a>, americans eat way too much sugar.<\/p>\n
it\u2019s one of the worst things for both your health and your waistline.<\/p>\n
it\u2019s been shown that both sugar and its counterpart, high fructose corn syrup, are major contributors to obesity and a number of other serious health problems (see studies in the american journal of clinical nutrition<\/a><\/em>, the journal of the american medical association<\/a><\/em>, and circulation<\/a><\/em>).<\/p>\n
getting enough sleep is essential to good health.<\/p>\n
it\u2019s also super important if you want to keep the extra pounds off.<\/p>\n
according to\u00a0sleep research society<\/a>, lack of sleep\u00a0has been shown to be a huge contributor to obesity in both adults and children, so make sure you are getting enough of it.<\/p>\n
diets are short-term solutions that almost never provide long-term, sustainable results.<\/p>\n
diets can sometimes lead to weight loss, but since they usually rely on crash course tactics instead of lifestyle changes to provide results, the weight almost never stays off, says a study in\u00a0frontiers in psychology<\/a><\/em>.<\/p>\n
there are advances in technology, like the weight-loss app<\/span> noom<\/strong><\/a><\/a><\/span>, clinically proven to help you lose weight and keep it off. food journaling backed by an extensive database of foods will help you stay on track.<\/span><\/em><\/span><\/strong><\/p>\n
green tea is beneficial to good health in many ways.<\/p>\n
the compounds found in green tea work in harmony with its small amount of caffeine to aid in weight loss and provide the body with a concentrated source of antioxidants.<\/p>\n
some studies in\u00a0physiology & behavior<\/a><\/em> and the international journal of obesity<\/a><\/em> have shown that green tea can increase the body\u2019s ability to burn fat and therefore act as an excellent tool for weight loss.<\/p>\n
drinking water not only helps to boost your metabolism; it also contributes to keep you feeling full for longer periods of time (see studies from the journal of clinical endocrinology & metabolism<\/a><\/em> and obesity<\/a><\/em>).<\/p>\n
protein and weight loss go hand-in-hand.<\/p>\n
not only does protein help to give your metabolism a boost. you will feel full and are less likely to indulge, overeat or even\u00a0think about food, say studies in the american journal of clinical nutrition<\/a><\/em> and the british journal of nutrition<\/a><\/em>.<\/p>\n
imagine making minimal dietary changes by ensuring you eat between seven in the morning and seven in the evening.<\/p>\n
if you can manage to make this small dietary change, you can shed between 10% and 12% of your current weight. researchers have discovered that eating within a certain time frame helps you lose more than 10% of your weight within three months, cnn<\/a> reports.<\/p>\n
while our bodies do need carbs for energy, cutting back on them can help you to lose weight.<\/p>\n
cutting back on carbs, instead of cutting back on fat, has been shown to be much more effective for weight loss, according to research from\u00a0the new england journal of medicine<\/a><\/em>, and diabetic medicine<\/a><\/em>.<\/p>\n
it may seem simple because it is, but if you want to lose weight, you must exercise, the international journal of obesity<\/em> and obesity reviews<\/a><\/em> state.<\/p>\n
one of the keys to weight loss is expending more calories than you take in.<\/p>\n
the most effective way to accomplish this is by getting in your cardio.<\/p>\n
most people eat way too fast and don\u2019t give their brain enough time to recognize that they are full.<\/p>\n
by slowing down the process of eating and chewing your food, you will recognize the feeling of fullness sooner and be less likely to overeat, suggests studies in the journal of the american dietetic association<\/a><\/em> and the journal of clinical endocrinology & metabolism<\/a><\/em>.<\/p>\n
the brain needs enough time to register your body\u2019s satisfaction with food.<\/p>\n
you eat more slowly when you chew your food thoroughly. the move is associated with smaller portions, increased fullness and decreased food intake, suggests research in the\u00a0journal of the academy of nutrition and dietetics<\/a><\/em>.<\/p>\n
fiber slows down the passage of food through your digestive tract.<\/p>\n
this helps you to feel full sooner and helps to reduce the likeliness of overeating, stated studies in\u00a0the journal of the american college of nutrition<\/a><\/em> and the critical reviews in food science and nutrition<\/a><\/em>.<\/p>\n
to know exactly how much fiber is in the foods you\u2019re eating, track your intake with a weight-loss app like<\/span> noom<\/strong><\/a><\/a><\/span>.\u00a0<\/em><\/span><\/strong><\/p>\n
one of the tips on how to lose weight at home is eating small portions. a typical plate of food is larger than the size it was half a century ago.<\/p>\n
it is a proven fact that smaller plates make portions appear large, making you eat less. at the same time, a larger plate makes portions appear small, resulting in a higher chance of going for seconds.<\/p>\n
you can take advantage of this by using smaller plates for junk food, and larger plates for foods with few calories.<\/p>\n
one of the greatest tips on how to lose weight at home is cooling off. it is the best trick even for people who hate exercising and dieting.<\/p>\n
all you need to do is walk to the thermostat.<\/p>\n
when you turn the heater down several degrees, a type of fat gets activated in your body. this fat is known to burn calories. children have brown fat while adults have white fat.<\/p>\n
studies done recently have made the conclusion that brown fat burns calories.<\/p>\n
it reports that white fat is converted to beige, darker color when the body is exposed to cool environments. this does not mean you have to live in cold regions with sub-zero temperatures.<\/p>\n
all you have to do is lower the heater by at least two degrees. the best results are achieved by maintaining 65 degrees to 69 degrees.<\/p>\n
a lot of people are addicted to food and don\u2019t even realize it.<\/p>\n
sometimes a food addiction can be the one thing that prevents you from reaching your weight-loss goals.<\/p>\n
if you find yourself overeating one food, turning to food in times of crisis, or having constant cravings, you may have a food addiction.<\/p>\n
addictions, no matter what kind, are difficult, but not impossible to beat.<\/p>\n
once you conquer your cravings, you will be one step closer to reaching your weight-loss goals.<\/p>\n
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spicy foods, like cayenne and other peppers, contain a potent compound called capsaicin.<\/p>\n
capsaicin has been shown by studies in\u00a0clinical nutrition<\/a> <\/em>and physiology & behavior<\/a><\/em> to help boost metabolism and limit appetite.<\/p>\n
when you start to lose weight, muscle is often one of the first things to go.<\/p>\n
since weight loss often requires a calorie reduction, your body sometimes goes into starvation mode and starts to pull from your muscle mass, explain studies from\u00a0the journal of clinical endocrinology and metabolism<\/a><\/em> and the international journal of obesity<\/a> <\/em>.<\/p>\n
exercise tracking with apps like noom<\/strong><\/a><\/a> make it easy to maintain a workout schedule to keep your metabolism in overdrive to lose weight naturally. noom is available with a free trial offer<\/strong><\/a><\/a>.\u00a0<\/em><\/strong><\/span><\/p>\n
for some people, they will find exercising to be the best tips on how to lose body weight.<\/p>\n
top on the list of tips on how to lose weight and get fit is kettlebell swings. they lead because they are not only high intensity and low impact, but also engage the whole body.<\/p>\n
this combination makes them ideal for burning calories. to do them, you need to follow these instructions:<\/p>\n
stand with your feet slightly wider than your hip\u2019s width. use both hands to grasp a kettlebell in front of you.<\/p>\n
slightly squat to engage your core. swing the kettlebell upwards after pressing your hips forward as you stand. lower the arms and return to squatting position to complete the first repetition.<\/p>\n
try to complete three sets of 15 swings.<\/p>\n
body-weight exercises activate your muscles while ensuring your heart is pumping.<\/p>\n
this is one of the best tips on how to lose weight and build muscle. more calories are burnt when you increase your muscle mass. here is how you go about it:<\/p>\n
begin with your feet together and arms at your side. raise hands to form a jumping jack while jumping with your feet apart. from this position, jump feet out then back in with your hands on the ground.<\/p>\n
go back to a jumping jack position. continue ten times and make sure you complete three sets.<\/p>\n
with the right hand on your hip, lift the left leg while ensuring the right one is straight. bend and use your left hand to touch the right knee. repeat it ten times before switching sides. do this for three sets.<\/p>\n
with legs outstretched behind you, and hands on the ground, get into plank position. drive the left knee into the right shoulder. switch legs after every 45 seconds, and repeat for three sets.<\/p>\n
jumping rope seems like a middle school gym activity. however, it is a great weight-loss exercise that is fun and effective. try to complete at least a minute of jumping rope. you can start slow and increase the duration according to your endurance. tips to lose weight daily while jumping rope include:<\/p>\n
the length of your jump rope can be checked by holding the rope and making sure the handles are lining up with your shoulders.<\/p>\n
begin with elbows in toward your ribs, hands holding the handles of the rope, and feet together.<\/p>\n
hop over the swinging rope with your feet together. avoid jumping in between swings.<\/p>\n
try jumping for a full minute, taking a break, and continuing for another minute. do this for three sets, and you will have used one of the best tips on how to lose weight and get fit.<\/p>\n
this is one of the many tips on how to lose weight and build muscle.<\/p>\n
put your feet together and lift dumbbells up to your shoulders.<\/p>\n
jack the dumbbells straight up, to the point you fully extend your arms. while doing this, jump your feet outward. use all your effort while doing these moves for 20 seconds.<\/p>\n
rest for 10 seconds. with the dumbbells on your chest, place your feet shoulder-width apart.<\/p>\n
start jabbing dumbbells across your body. change sides and continue for 20 seconds. rest for 10 seconds and repeat both exercises eight times.<\/p>\n
one of the most effective tips on how to lose weight and belly fat is squats. the lower body and core is engaged when you properly do this exercise. squats are achieved by:<\/p>\n
begin with arms holding weights or at your sides. make sure your feet are hip-width apart. weight should be kept in your heels as you raise your arms in front of you, and lower your legs.<\/p>\n
lower your body until each thigh is parallel to the floor. your back should be kept straight during this period. additionally, the knees need to be in line with your toes.<\/p>\n
raise your back to a standing position while maintaining an even pace. aim for three rounds of 15 reps each.<\/p>\n
these are tips on how to lose weight fast using exercises. you can decide to do one different exercise each day.<\/p>\n
for the best result, you will need to combine at least two different exercises for each workout session.<\/p>\n
strive to do these workouts at least five days in a week. within a month you will notice a reduction in your weight.<\/p>\n
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you may think coconut oil, because of its high-fat content, is unhealthy.<\/p>\n
however, it\u2019s very healthy and a great tool for weight loss.<\/p>\n
the medium chain fatty acids found in coconut oil behave differently than most fats and work to boost metabolism and limit appetite (see research in international journal of obesity<\/a><\/em> and european journal of clinical nutrition<\/a><\/em>).<\/p>\n
try replacing some of the fats in your diet with coconut oil to reap the most benefits and track your fat intake with an app like<\/span> noom<\/strong><\/a><\/a><\/span>to stay on top of the nutritional values of fats like coconut oil.<\/span><\/em><\/span><\/strong><\/p>\n
black coffee, like green tea, is a great source of antioxidants and other health-promoting compounds.<\/p>\n
the caffeine found in coffee has been shown to boost metabolism and help promote weight loss (see studies from the\u00a0american journal of physiology-endocrinology and metabolism<\/a>, annals of nutrition and metabolism<\/a><\/em>, and the american journal of clinical nutrition<\/a><\/em>).<\/p>\n
drinking alcohol in moderation is fine and can actually cause weight loss. taking one beer or two a day may not cause weight gain.<\/p>\n
heavy drinking, more than four bottles of beer a day, is a sure way to gain weight. one of the celebrity tips on how to lose weight is \u2013 if you cannot control your beer intake, it is better to quit drinking altogether.<\/p>\n
wine lovers can indulge with a single glass a day. strong alcohols such as brandy, whisky, gin, and vodka have little impact on weight gain.<\/p>\n
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as we mentioned before, protein is an important answer to how to lose weight naturally (see study in obesity<\/a><\/em>).<\/p>\n
choose a high-quality protein supplement, like whey, to add extra protein to your diet.<\/p>\n
supplementing and replacing calories with whey protein has been shown to help shed pounds.<\/p>\n
keep healthy food in your house, and you will eat healthy food.<\/p>\n
it may seem simple, but one of the best ways to lose weight is to make sure that you don\u2019t have tempting junk food lying around.<\/p>\n
buy healthy food-eat healthy food.<\/p>\n
according to a study in the international journal of obesity<\/a><\/em>, our bodies react differently to sugar consumed in liquid form than it does to other sugary foods.<\/p>\n
the lancet<\/a><\/em> says that sugary drinks can cause you to gain more weight than eating other types of sugar-laden foods.<\/p>\n
drinks, such as soda, could potentially affect health and wellness.<\/p>\n
seemingly healthy fruit juices are also often packed with sugar and can cause you to go well beyond your sugar limit for the day, the lancet<\/a><\/em> adds.<\/p>\n