Written by Adda Bjarnadottir, MS, RDN (Ice) — Updated on January 19, 2022
There is a lot of bad weight loss information on the internet.
Much of what is recommended is questionable at best, and not based on any actual science.
However, there are several natural methods that have actually been proven to work.
Here are 29 easy ways to lose weight naturally.
When it comes to weight loss, protein is the king of nutrients.
A high-protein diet can also make you feel more full and reduce your appetite. In fact, some studies show that people eat over 400 fewer calories per day on a high-protein diet (3Trusted Source, 4Trusted Source).
One of the best things you can do to become healthier is to base your diet on whole, single-ingredient foods.
By doing this, you eliminate the vast majority of added sugar, added fat and processed food.
Furthermore, eating whole foods also provides your body with the many essential nutrients that it needs to function properly.
Weight loss often follows as a natural side effect of eating whole foods.
Processed foods are usually high in added sugars, added fats and calories.
By always having healthy food available, you reduce the chances of you or other family members eating unhealthy.
There are also many healthy and natural snacks that are easy to prepare and take with you on the go.
These include yogurt, whole fruit, nuts, carrots,and hard-boiled eggs.
On average, Americans eat about 15 teaspoons of added sugar each day. This amount is usually hidden in various processed foods, so you may be consuming a lot of sugar without even realizing it (5Trusted Source).
Since sugar goes by many names in ingredient lists, it can be very difficult to figure out how much sugar a product actually contains.
Minimizing your intake of added sugar is a great way to improve your diet.
There is actually truth to the claim that drinking water can help with weight loss.
Fortunately, people are realizing that coffee is a healthy beverage that is loaded with antioxidants and other beneficial compounds.
Furthermore, black coffee is very weight loss friendly, since it can make you feel full but contains almost no calories.
Glucomannan is one of several weight loss pills that has been proven to work.
This water-soluble, natural dietary fiber comes from the roots of the konjac plant, also known as the elephant yam.
Glucomannan is low in calories, takes up space in the stomach and delays stomach emptying. It also reduces the absorption of protein and fat, and feeds the beneficial gut bacteria (30Trusted Source, 31Trusted Source, 32Trusted Source).
Its exceptional ability to absorb water is believed to be what makes it so effective for weight loss. One capsule is able to turn an entire glass of water into gel.
Liquid calories come from beverages like sugary soft drinks, fruit juices, chocolate milk and energy drinks.
These drinks are bad for health in several ways, including an increased risk of obesity. One study showed a drastic 60% increase in the risk of obesity among children, for each daily serving of a sugar-sweetened beverage (33Trusted Source).
It’s also important to note that your brain does not register liquid calories the same way it does solid calories, so you end up adding these calories on top of everything else that you eat (34Trusted Source, 35Trusted Source).
Refined carbs are carbs that have had most of their beneficial nutrients and fiber removed.
The main dietary sources of refined carbs are white flour, white bread, white rice, sodas, pastries, snacks, sweets, pasta, breakfast cereals, and added sugar.
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating.
There are a few different ways to do intermittent fasting, including the 5:2 diet, the 16:8 method and the eat-stop-eat method.
Generally, these methods make you eat fewer calories overall, without having to consciously restrict calories during the eating periods. This should lead to weight loss, as well as numerous other health benefits (38Trusted Source).
Green tea is a natural beverage that is loaded with antioxidants.
Matcha green tea is a variety of powdered green tea that may have even more powerful health benefits than regular green tea.
Fruits and vegetables are extremely healthy, weight-loss-friendly foods.
In addition to being high in water, nutrients and fiber, they usually have very low energy density. This makes it possible to eat large servings without consuming too many calories.
Being aware of what you’re eating is very helpful when trying to lose weight.
People seem to fill their plates the same, regardless of plate size, so they end up putting more food on larger plates than smaller ones (54Trusted Source).
Using smaller plates reduces how much food you eat, while giving you the perception of having eaten more (55Trusted Source).
Many studies have shown that low-carb diets are very effective for weight loss.
A low-carb diet can also improve many risk factors for disease.
Eggs are the ultimate weight loss food. They are cheap, low in calories, high in protein and loaded with all sorts of nutrients.
Furthermore, eating eggs for breakfast may cause up to 65% greater weight loss over 8 weeks, compared to eating bagels for breakfast. It may also help you eat fewer calories throughout the rest of the day (4Trusted Source, 5Trusted Source, 6Trusted Source, 67Trusted Source).
Studies have shown that people who are overweight and people who have obesity tend to have different gut bacteria than normal-weight people, which may influence weight (75Trusted Source, 76Trusted Source, 77Trusted Source).
Getting enough sleep is incredibly important for weight loss, as well as to prevent future weight gain.
Studies have shown that sleep-deprived people are up to 55% more likely to develop obesity, compared to those who get enough sleep. This number is even higher for children (84Trusted Source).
Fiber-rich foods may help with weight loss.
Foods that contain water-soluble fiber may be especially helpful, since this type of fiber can help increase the feeling of fullness.
Ultimately, this makes us eat less naturally, without having to think about it.
Just make sure to increase your fiber intake gradually to avoid abdominal discomfort, such as bloating, cramps and diarrhea.
Many people brush or floss their teeth after eating, which may help limit the desire to snack or eat between meals (93Trusted Source).
This is because many people do not feel like eating after brushing their teeth. Plus, it can make food taste bad.
Therefore, if you brush or use mouthwash after eating, you may be be less tempted to grab an unnecessary snack.
Food addiction involves overpowering cravings and changes in your brain chemistry that make it harder to resist eating certain foods.
This is a major cause of overeating for many people, and affects a significant percentage of the population. In fact, a recent 2014 study found that almost 20% of people fulfilled the criteria for food addiction (94Trusted Source).
Some foods are much more likely to cause symptoms of addiction than others. This includes highly processed junk foods that are high in sugar, fat or both.
The best way to beat food addiction is to seek help.
Doing cardio — whether it is jogging, running, cycling, power walking or hiking — is a great way to burn calories and improve both mental and physical health.
Loss of muscle mass is a common side effect of dieting.
As an added benefit, you’ll also look and feel much better.
Most people get enough protein from diet alone. However, for those who don’t, taking a whey protein supplement is an effective way to boost protein intake.
Just make sure to read the ingredients list, because some varieties are loaded with added sugar and other unhealthy additives.
Mindful eating is a method used to increase awareness while eating.
It helps you make conscious food choices and develop awareness of your hunger and satiety cues. It then helps you eat healthy in response to those cues (105Trusted Source).
Mindful eating has been shown to have significant effects on weight, eating behavior and stress in individuals with obesity. It is especially helpful against binge eating and emotional eating (106Trusted Source, 107Trusted Source, 108Trusted Source).
By making conscious food choices, increasing your awareness and listening to your body, weight loss should follow naturally and easily.
Dieting is one of those things that almost always fails in the long term. In fact, people who “diet” tend to gain more weight over time (109Trusted Source).
Instead of focusing only on losing weight, make it a primary goal to nourish your body with healthy food and nutrients.
Eat to become a healthier, happier, fitter person — not just to lose weight.