you want to lose weight, but feel bombarded by the amount of information available online and in print. you may ask yourself, “which information is the best?”<\/p>\n
if you look long enough, you can find research supporting almost every approach. there is a wealth of scientific information supporting calorie restriction, low-fat diet, low-carbohydrate diets, ketogenic diets, vegetarian diets, high-protein diets, and so on. it’s easy to get confused when hard data directly conflicts equally well-researched reports you’ve read elsewhere.<\/p>\n
and there’s usually research supporting some of the latest diet and exercise recommendations, but not all. fortunately, there are several simple, natural methods that have been proven to consistently work.<\/p>\n
the following 24 steps can help you lose weight naturally.<\/p>\n
according to time<\/a>, processed foods tend to have additional sugars, fats and calories compared to unprocessed foods.<\/p>\n
you can read more about diets that eliminate processed foods, such as the caveman diet<\/a> or the paleo diet<\/a>, by clicking on the associated links.<\/p>\n
according to many studies, there is a definite link between the food in a person\u2019s home and both weight and eating habits.<\/p>\n
when you have an abundance of healthy foods on hand, there are fewer opportunities for you or other family members to eat unhealthy foods.<\/p>\n
there are plenty of healthy and natural snacks that are easy to make and are travel-friendly.<\/p>\n
some healthy snacks to include in your diet carrots, yogurt, fresh fruit, and hard-boiled eggs.<\/p>\n
americans average approximately 15 teaspoons of additional sugar in their diets every day. this amount is typically a hidden ingredient in many different processed foods, so there is no way for anyone to know how much extra sugar they are consuming in their diets.<\/p>\n
according to sugarscience<\/a>, there are so many different names on ingredient lists to define sugar that the average person may not be able to assess how much sugar a particular food contains.<\/p>\n
the best way to improve your diet is to reduce the amount of additional sugar you consume.<\/p>\n
according to wellnessresources<\/a>, protein plays an essential role for those who are trying to lose weight.<\/p>\n
ncbi<\/a> says that when the body digests and metabolizes protein it causes your body to burn calories. a high-protein diet can increase the calories you burn by 80-100 every day, ncbi<\/a> claims.<\/p>\n
according to\u00a0the american journal of clinical nutrition<\/a>,<\/em>\u00a0a diet high in protein can make you feel fuller and also suppress your appetite. according to some studies, people on high protein diets consume more than 400 fewer calories, ncbi<\/a> reports.<\/p>\n
green tea is natural and contains antioxidants.<\/p>\n
the consumption of green tea<\/a> is linked to a variety of benefits<\/a>, including\u00a0weight loss and fat burning.<\/p>\n
green tea<\/a> may also increase the amount of energy<\/a> you use by four percent and selective fat burning<\/a> as much as 17 percent, especially the belly fat<\/a>.<\/p>\n
according to health.com<\/a>, matcha green tea is a powdered variety that may exceed the health benefits<\/a> of regular green tea.<\/p>\n
coffee contains antioxidants and other beneficial ingredients.<\/p>\n
there’s research<\/a> showing users lose weight<\/a> because it increases energy levels and helps you burn additional calories<\/a>.<\/p>\n
refined carbs are those that have very few beneficial nutrients and fiber.<\/p>\n
ncbi<\/a> claims that when carbs are refined everything is stripped but carbs that can be digested easily. this can lead to overeating and increases the risk of developing various health conditions, ncbi<\/a> reports.<\/p>\n
we\u2019ve always heard that drinking water aids effective weight loss,\u00a0and we now know there is truth to these claims.<\/p>\n
according to time<\/a>, those who drink 17 ounces of water have the potential to increase the number of calories they burn by 24-30 percent for an hour after drinking the water.<\/p>\n
ncbi<\/a> claims that those who drink water before eating can reduce<\/a> the number of calories they consume, especially middle-aged and senior citizens.<\/p>\n
the majority of weight loss supplements don\u2019t work, but glucomannan is one of several that is proven effective.<\/p>\n
glucomannan is natural dietary fiber<\/a>. it is water soluble and is extracted from the roots of a plant called konjac which also goes by the name elephant yam.<\/p>\n
intermittent fasting involves cycling between fasting and eating.<\/p>\n
according to ncbi<\/a>, there are a variety of ways a person can perform intermittent fasting that includes programs such as the 5-2 diet, the 16:8 method, and what we commonly know as the exchange between eating and fasting.<\/p>\n
when you drink beverages such as drinks full of sugar that include energy drinks, soft drinks, chocolate milk, and fruit juices these liquid calories increase the risk of obesity and other health related ailments.<\/p>\n
according to the results of one study children who drink a beverage sweetened with sugar every day increase their chances of obesity by 60 percent, ncbi<\/a> reports.<\/p>\n
according to ncbi<\/a>, the brain is not able to digest calories from liquids in the same way it does calories from solid foods. as a result, ncbi<\/a> also claims, an individual ends up adding the calories from these drinks to all the other foods he eats.<\/p>\n
if you want to become healthier, you can begin by changing your diet to whole foods that contain single ingredients.<\/p>\n
when you consume single ingredient foods you have less sugar, additional fat, and processed foods.<\/p>\n
the majority of whole foods are naturally filling which makes them easier to consume in healthy quantities.<\/p>\n
whole foods also provide many essential nutrients the food needs for it properly function.<\/p>\n
when you eat whole foods, weight loss often comes as part of the natural process.<\/p>\n
according to ncbi<\/a>, the problem with eating fast is you don\u2019t always realize when you are full until after you consume far too many calories.<\/p>\n
when you chew slowly rather than quickly you tend to consume fewer calories and improve the production of hormones that help with the weight loss<\/a> process, ncbi<\/a> reports.<\/p>\n
coconut oil is a saturated fat, but it can be a very beneficial one because of the way the body metabolizes it. in fact, we have coconut oil ranked as one of our 7 healthiest foods<\/a>.<\/p>\n
according to cleveland clinic wellness<\/a>, medium-chain triglycerides (mcts) such as those found in coconut oil are not metabolized in the same way as other fats. in most people and in moderation, they are immediately and preferentially used for energy, much in the same way as carbohydrates, but without the blood sugar spike.<\/p>\n
according to ncbi<\/a>, coconut oil is quite helpful for reducing the effects<\/a> of belly fat.<\/p>\n
egg are great foods for weight loss. not only are they cheap, but they are high in protein, include a variety of nutrients, and best of all, are low in calories.<\/p>\n
foods that have a good deal of protein not only have appetite suppressant qualities but also increase the body\u2019s feeling of fullness when they are compared to foods that do not contain as much protein.<\/p>\n
ncbi<\/a> claims that the consumption of eggs for breakfast can also help a person lose up to 65 percent more weight loss over a two month period when compared to those who chose to eat bagels for breakfast. it may also help the average person consume fewer calories the remainder of the day.<\/p>\n
making sure you get enough sleep is essential for both weight loss and ensuring any future weight maintenance program.<\/p>\n
according to ncbi<\/a>, previous studies that have been conducted people who have failed to get enough sleep have a 55 percent more likely chance to become obese when the figures are compared to those who are not sleep deprived. the number is even more substantial when it involves children.<\/p>\n
according to webmd<\/a>, the reason a lack of sleep can cause problems with a person\u2019s weight is due to daily fluctuations in appetite have a grave effect on those hormones that are responsible for regulating the appetite.<\/p>\n
some studies have shown evidence that a diet low in carbohydrates can help a person lose weight. the atkins diet<\/a> was built on this idea.<\/p>\n
when you limit carbs and ultimately increase the fat and protein in your diet, you have a tendency to consume fewer calories. this is the premise of diets such as the keto die<\/a>t and the paleo diet<\/a>.<\/p>\n
according to ncbi<\/a>, a\u00a0diet low in carbs but rich and fat and protein are more times more likely to result in weight loss than simply a low-fat diet, as much as three times greater.<\/p>\n
no matter what kind of cardio you use\u2014running, jogging, walking fast, or even hiking\u2014it is a fantastic way to improve several aspects of weight loss including burning calories and both an improvement in mental and physical health.<\/p>\n
belly fat is something else cardio helps eliminate.<\/p>\n
those who lose a substantial amount of muscle will not burn as many calories as they did at one time.<\/p>\n
by lifting weights on a regular basis you will be able to prevent the loss of muscle mass that sometimes occurs with weight loss.<\/p>\n
“you can perform intense exercise every day, but if you aren’t keeping your\u00a0eating under control, you won’t lose weight.” says tim powell<\/a>, a fitness advocate in utah.<\/p>\n
you will not only look better, but you will also feel better as well.<\/p>\n
according to ncbi<\/a>, fruits and vegetables are extremely healthy for those who want to lose weight.<\/p>\n
the majority of people have more than enough protein simply through diet consumption. unfortunately, there are a few who need extra protein and need whey protein supplements to boost their intake.<\/p>\n
according to the\u00a0journal of the american college of nutrition<\/a>,\u00a0<\/em>whey protein can help with weight loss when combined with resistance exercise.<\/p>\n
one of the easiest ways to increase your awareness of what you are eating is being aware of what you eat. that’s why mindfulness can be important to weight loss, according to\u00a0psychosomatic medicine<\/a>.<\/em><\/p>\n
according to ncbi<\/a>, your choice of foods allows you to make conscious food choices and become acutely aware of just what you are eating. you will also find out how to stay satisfied while eating healthy and making sure only to eat what you need to be full.<\/p>\n
most people fail when it comes to dieting in the long term. in fact, the biggest majority of people gain more weight.<\/p>\n
it works much better to concentrate on nourishing your body rather than forcing yourself to lose weight.<\/p>\n
don\u2019t just lose weight but eat to become a fitter, healthier, and fitter person all around.<\/p>\n
foods that are rich in fiber are beneficial for boosting weight loss. in fact, one study published in\u00a0nutrition<\/em><\/a> found that dietary fiber may help aid in weight loss.<\/p>\n
according to gut microbes<\/a>,<\/em> fiber may increase the length of time it takes the stomach to empty then causing expansion and results in the release of satiety hormones.<\/p>\n
this allows us to eat more naturally without the need to even think about it.<\/p>\n
processed foods | healthy foods & snacks | sugar intake | protein | refined carbs | water | fasting | …<\/p>\n","protected":false},"author":29,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14751],"tags":[243,14786],"acf":{"is_medically_reviewed":true,"medically_reviewed_by":{"id":49,"user_firstname":"meg","user_lastname":"dowell","nickname":"megdowell","user_nicename":"megdowell","display_name":"meg dowell","user_email":"meg@summer.com","user_url":"","user_registered":"2017-08-28 17:48:48","user_description":"meg dowell, m.s., is a staff health and fitness writer with the cheat sheet, and a freelance health editor and writer. she has earned bachelors degrees in english and dietetics, a master\u2019s degree in health communication, and a graduate certificate in visual and digital health communication. full bio<\/a>","user_avatar":false},"q_and_a":false,"external_user_reviews":[{"name":"personone ","source_url":"https:\/\/www.city-data.com\/forum\/diet-weight-loss\/3167109-helpful-ways-lose-weight-3.html#post59111447","review_text":"