How To Naturally Lose Weight Fast
Despite the numerous products and plans that promise to help people shed pounds quickly, most need more scientific proof. Nevertheless, some scientifically validated approaches can help with weight management.
Strategies to maintain a healthy weight include engaging in regular physical activity, monitoring caloric intake, intermittent fasting, and reducing carbohydrate consumption.
Natural Weight Loss Strategies and Benefits
| Strategy | How It Helps | Example |
|---|---|---|
| Intermittent fasting | Lowers calorie intake, promotes fat burn | 16/8 method |
| Tracking intake | Builds awareness, prevents overeating | Food diary/app |
| Protein breakfast | Reduces hunger hormones | Eggs, oats |
| Cutting sugar | Prevents fat storage | Whole grains instead of white bread |
| Fiber | Improves satiety, gut health | Vegetables, beans |
| Sleep | Balances appetite hormones | 7–8 hours nightly |
| Stress control | Lowers cortisol and cravings | Yoga, meditation |
Proven Natural Weight Loss Strategies
1. Intermittent Fasting for Natural Weight Loss
Intermittent fasting involves a pattern of eating that consists of regular short-term fasts and consuming meals within a more limited window of time during the day.
Research has demonstrated that following a short-term intermittent fasting diet, which lasts no longer than 24 weeks, can lead to weight loss in overweight individuals.
Among the most common methods of intermittent fasting are:
Alternate Day FastingTrusted Source (ADF)
Alternate between days of eating normally and days of eating a limited amount of food. The modified version involves consuming only 25–30% of the body’s energy needs on the days when you limit your food intake.
The 5:2 Diet
Fast for two days a week, eating 500–600 calories on those days. On the other five days, eat normally.
The 16/8 Method
Restricting your eating to 8 hours and fasting for the remaining 16 hours can help reduce calorie intake and lead to weight loss. This method is often referred to as the 16/8 diet, and a study found that participants who followed the diet had better results than those who did not. For most people, the 8-hour window would be from noon to 8 p.m.
Developing and maintaining a healthy diet is essential for preventing excessive eating and weight gain on days when fasting is not observed.
2. Track Diet and Exercise for Results
If someone wishes to shed excess pounds, they should be mindful of their daily food and beverage intake. The most beneficial way to accomplish this is to document these items in a written journal or through an online food monitoring system.
It is estimated that 3.7 billion health-related apps will be downloaded. Studies show that using these apps to track diet, physical activity, and weight loss progress can help individuals control their weight.
Research has shown that tracking physical activity, monitoring food intake, and exercising can help individuals lose weight. This can be as simple as using a pedometer to track steps taken throughout the day. A study by a Trusted Source found that consistent tracking of physical activity yielded positive results in weight loss. In contrast, a review study by Trusted Source found a correlation between weight loss and the frequency of tracking food consumption and physical activity.
3. Mindful Eating for Weight Control
Eating with mindfulness involves being aware of the sensations of hunger and fullness, savouring each bite, and engaging in the experience of eating rather than just consuming food quickly. It can not only help people appreciate the taste of their food but also help them maintain a healthy weight.
Due to their hectic lifestyles, many need more time to enjoy their meals properly. This leads to them eating in a rush while on the go, in the car, at their desks, or watching TV. Consequently, they often need to pay more attention to their consumption.
The following techniques can be used to practice mindful eating:
- Sitting Down To Eat, Preferably At A Table: Take the time to savour the taste and texture of the food, and be mindful of the experience.
- Avoid Distractions While Eating: Avoid using your phone, laptop, or television.
- Eating Slowly: It helps with weight loss because it gives the brain enough time to recognise when it is full, preventing overeating.
- Making Food Choices: Select foods rich in nutrients that will keep you satisfied for a long time.
4. Protein-Packed Breakfasts to Curb Hunger
Eating protein-rich foods can help regulate appetite hormones, making individuals feel fuller for longer periods. This is due to a decrease in the hunger hormone ghrelin and an increase in the satiety hormone peptide GLP-1.
Studies performed on young adults have shown that the hormonal consequences of consuming a breakfast rich in protein can have a lasting effect for several hours.
Breakfast choices with a high protein content include eggs, oats, nut and seed butter, quinoa porridge, sardines, and chia seed pudding.
5. Reduce Sugar and Refined Carbs
The diets of people in the West are becoming increasingly rich in added sugars, leading to a rise in obesity rates, even when the sugars are consumed in drinks rather than food.
Foods such as white rice, bread, and pasta, which have been processed to remove fibre and other nutrients, are considered refined carbohydrates.
These foods are easily digested and quickly converted to glucose.
When too much glucose enters the blood, the hormone insulin is released, which causes the body to store the excess glucose in the form of fat in the adipose tissue. This can lead to an increase in body weight.
Switching to more nutritious alternatives for processed and sugary foods is recommended where possible. Healthy substitutions include:
- Herb teas and fruit-infused water instead of high-sugar sodas
- Fruit, nuts, and seeds instead of high-sugar snacks
- Whole-grain rice, bread, and pasta instead of the white versions
- Smoothies with water or milk instead of fruit juice
6. High-Fiber Foods for Weight Loss
Plant-based carbohydrates, such as dietary fibre, cannot be broken down in the small intestine and are essential for maintaining a healthy diet. Eating foods high in dietary fibre can help fill you up and keep you feeling full for longer, which may lead to weight loss.
Among The Fiber-Rich Foods Are
whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye
- Fruit and vegetables
- Peas, beans, and pulses
- Nuts and seeds
7. Gut Health and Weight Management
Researchers are currently exploring the possibility that bacteria in the gut may play a part in regulating body weight.
The human gut is home to an estimated 37 trillion bacteria, a vast array of microorganisms.
The variety and amount of bacteria in a person's gut can significantly impact their ability to extract energy from food, potentially leading to fat accumulation and weight gain.
The following foods can increase the number of good bacteria in the gut:
A Wide Variety Of Plants:
To promote a healthy gut microbiome and ensure adequate fibre intake, it is essential to ensure that most of one's diet comprises vegetables, fruits, and whole grains. Aim to consume at least three-quarters of your meals from these plant-based sources.
Fermented Foods:
Probiotics, which are found in sauerkraut, kimchi, kefir, yoghurt, tempeh, and miso, can help to enhance the function of good bacteria in the body while inhibiting the growth of harmful bacteria. Kimchi has been studied extensively, with results suggesting that it may help prevent obesity. Additionally, research has indicated that kefir may aid in weight loss for overweight women.
Prebiotic Foods:
Consuming prebiotic fibre in certain fruits, vegetables, grains, and other foods can encourage the growth and activity of beneficial bacteria, helping to maintain a healthy weight. Such foods include chicory root, artichoke, onion, garlic, asparagus, leeks, banana, avocado, oats, and barley.
8. Sleep and Weight Loss Connection
Research has demonstrated that individuals who do not get enough sleep, usually 5–6 hours or less per night, are more likely to be overweight or obese. The link between sleep deprivation and obesity is expected due to various factors.
Studies have demonstrated that inadequate or insufficient rest can impede the rate at which the body converts calories into energy, known as metabolism. When metabolism is inefficient, the body may store unused energy as fat. Moreover, inadequate sleep can raise the production of insulin and cortisol, which can likewise stimulate fat accumulation.
The length of sleep can influence the activity of hormones that regulate appetite, namely leptin and ghrelin. Leptin is responsible for transmitting messages of satiety to the brain.
9. Stress Reduction for Healthy Weight Loss
When the body is under stress, adrenaline and cortisol are released as hormones, leading to the "fight or flight" response. This response has a suppressing effect on the appetite, resulting in decreased food consumption.
When people are under constant stress, their cortisol levels remain elevated in the bloodstream for an extended period. This can lead to an increase in appetite and cause them to eat more than they usually would.
Cortisol triggers the body to seek out and use carbohydrates as an energy source to replenish its nutritional stores.
When insulin is released, it helps transfer sugar from carbohydrates in the bloodstream into the muscles and brain. If this sugar is not used for fight or flight, it will be stored in the body as fat.
A study by researchers revealed that a program designed to reduce stress over eight weeks effectively lowered the BMI of children and adolescents classified as overweight or obese.
Stress can be managed in several ways, including:
- Tai chi, yoga, or meditation
- Spending time outdoors, such as walking or gardening
- Relaxation and breathing techniques
Key Takeaways for Natural Weight Loss
Losing weight is a process that requires dedication and consistency; there are no shortcuts or quick solutions.
Consuming a variety of nutritious, balanced meals is essential for maintaining a healthy weight.
We recommend consuming ten servings of fruits and vegetables, high-quality proteins, and whole-grain products to maintain a healthy lifestyle. Additionally, engaging in physical activity for at least 30 minutes daily can benefit overall well-being.
You can connect with one of our doctors at Mobi Doctor with just a click and get the care you need.
