Are you asking yourself how to lose weight naturally without diet and exercise? Are you struggling to lose some unwanted pounds? Well, the items in your kitchen may not be entirely to blame.
Slimming down your daily food portions can help lead to a slimmer you, but there are a few things you may not have thought of that could help you lose those unwanted pounds and develop a healthy lifestyle.
One of the things that may help you is found right in your faucet, water.
Some people when they are just dehydrated, they’ll recognize that signal as though they’re hungry, and they’re actually just thirsty.
Your bedroom may also hold the key to weight loss success.
Getting a full amount of sleep is crucial for weight management because if we’re sleep-deprived there’s actually two appetite-stimulating hormones that get affected by.
Whenever we are sleep-deprived we will feel as though we are not satisfied with the foods we eat, and we’ll also feel like you know that we’re a lot more hunger than we actually are.
How much you move throughout the day goes hand-in-hand with weight management.
Taking a further parking spot out at the end of the parking lot and then walking in further, taking the stairs, those things will also add up as well.
18 scientifically proven tips for weight loss
There are many tricks on how to lose weight in a week or 10 days or a month, there are also supplements and pills that will help you accomplish that goal.
But here we are going to talk about a weight loss natural plan, backed by science.
We’re going to share with you 18 tips that can help you get rid of excess belly fat.
1. Avoid drinks with a lot of sugar
When your sweet tooth kicks in, you, like everyone else, are often tempted to chug a can of soda or some fruit juice.
However, if you’re determined to lose weight naturally and fast, you must not give in to this sugary addiction.
It has been proven by doctors from the Department of Nutrition at the Harvard School of Public Health that drinking sugary beverages contributes to being overweight and obese.
Insulin drives sugar into the muscle, fat and liver cells, where is stored as glycogen (a type of sugar), however, we have a limited capacity to store glycogen, so when this capacity is passed, the excess of sugar is converted into fat.
2. Drink more green tea
According to Dr. Margriet Westerterp-Plantenga of Maastricht University, drinking green tea may help to lose weight naturally because it’s loaded with caffeine and antioxidants called catechins, which enhances its fat-burning capabilities by boosting your metabolism.
It also has a lot of benefits for your skin.
It’s a win-win decision.
3. Drink more water
We are told time and again that drinking enough water speeds up the fat-burning process.
If you don’t like the taste of water you can make fruit water or add some mint to give the flavor you like the most.
This is one of the most natural weight loss tips you’ll ever have given to, drink more water.
If you are not convinced, a team of scientists from the Humboldt University and the German Institute of Human Nutrition researched this topic.
They asked the participants of their study to drink two large glasses of water, as a result, the metabolism became 30% faster and more efficient.
Scientists claim that drinking 50 fl oz. (1.5 liters) more a day, a person can burn around 17.400 calories per year (approx. 4 lb (2 kg)).
4. Eat less but more often
When you eat frequently, you let your body know that there’s no need to accumulate fats.
When we skip a meal, we send the opposite signal — and we tend to eat more.
Based on researches from the Department of Nutritional Sciences at the University of Toronto, eating little and often reduces cholesterol levels by 15% and insulin levels by almost 28%.
Insulin plays an important role since it controls the level of sugar in the blood. If there is a lack of insulin, glucose reaches neither fat cells nor muscles.
You can use meal replacement shakes but your diet should be based around real food.
5. Include protein in your diet
Protein can have a powerful effect when it comes to losing weight.
According to PubMed. Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80-100 calories per day.
In a different study, they say that people eat over 400 fewer calories per day on a high-protein diet.
6. Eat more whole foods
A diet based on whole foods will help you eliminate the majority of added sugar, added fat and processed food from your body.
Also, whole foods are naturally very filling helping you to take control of your appetite making it easier to keep within healthy calorie limits, according to research published by PubMed.
7. Eat more fiber
According to the Department of Human Nutrition of the Faculty of Life Sciences at the University of Copenhagen, dietary fibers have many functions in the diet, one of which may be to promote control of energy intake and reduce the risk of developing obesity.
Keep in mind that increasing your intake of fiber too quickly can cause abdominal discomfort, such as bloating or diarrhea.
8. Stop counting calories
Nutritionists recommend that you stop counting calories and pay more attention to the quality of the products you eat since not all calories are the same.
For example, a high-calorie burger can be harmful but high-calorie nuts are healthful.
Vegetables, nuts, and seeds are natural and minimally processed and they all contain more useful and healthy elements than their powdery dietary analogs.
Enrich your body with vitamins and minerals and satisfy hunger.
9. Put away the unhealthy food
The question, how to lose weight naturally, could be answered with: put away the unhealthy food.
According to a study by scientists at Ohio State University, you crave unhealthy snacks more when they’re within your reach.
This finding is reiterated by doctors at Cornell University and the VTT Technical Research Center of Finland.
Keep unhealthy foods in the cupboard and not on your countertops. You can switch to healthier options such as a bowl of fruit or a protein bar.
10. Fast intermittently
There are different methods of intermittent fasting, including the 5:2 diet, the 16:8 method or the eat-stop-eat method.
Intermittent fasting does not require you to change your meal plan but the time you eat.
According to some studies published by the National Institutes of Health, intermittent fasting can have powerful effects on your body and brain and may even help you live longer.
11. Exercise more
As we always say, health is more than the absence of illness.
A healthy body rewards you with a lifetime of service in the form of high energy levels, strength and longevity.
According to Science Daily, low-intensity exercise can decrease fatigue by 65 percent while boosting energy levels up to 20 percent.
Healthy adults should aim for 30 minutes of moderate-intensity aerobic exercise each day for optimal fitness.
The activity can be spread throughout the day and may include small changes like parking further from entrances or taking the stairs instead of the elevator.
12. Get rid of the stress
Stress can actually work both ways. Some people will lose appetite and will skip meals, and other people might start eating, mostly unhealthy food, out of anxiety.
According to a study from Ohio State University, stress slows down our metabolism.
What’s more, when we’re stressed out, we tend to eat more greasy, sweet, and salty foods.
Scientist says that consuming high-calorie products in stressful situations affect our metabolism and causes weight gain.
So avoid binge eating at all costs when you are stressed.
13. Laugh more
How could I lose weight and have fun at the same time? The answer is laughing more.
Sincere laughter uses about the same amount of energy as walking since it involves different muscles, especially abdominal ones.
Data gathered by a team of researchers at the Department of Medicine at Vanderbilt University showed that 10 to 15 minutes of laughter a day can burn 10 to 40 calories.
So laughing can help you lose weight naturally by giving your body a mini aerobic workout.
14. Get plenty of sleep
A healthy 8 hours of sleep (from 10 PM/11 PM to 6 AM/7 AM) contributes to great metabolism. It can also help you get rid of unwanted belly fat.
In a study conducted by assistant professors Murray Pierre st. Onge an Ira Schechter at Columbia University Medical Center, subjects who slept less than 5 hours were more prone to weight gain and obesity than those who had sufficient sleep.
15. Forget about daytime sleep
Science proves that people burn less fat when they sleep during the day and are active at night.
A group of researchers from the University of Colorado Anschutz Medical Campus studied 14 healthy people for six days.
During the first two days, subjects slept during the night and didn’t have daytime naps then they changed their sleeping patterns to imitate owls sleeping schedules.
It turned out that when people took a nap their metabolism worsened since their biological clocks didn’t completely flip to fit their schedules.
If you work night shifts, doctors recommend reducing the number of calories you consume by 50 to 60.
16. Let cool air into your bedroom
The body stores fat in two different groups, to say: white fat and brown fat.
White fat stores calories within individual cells. On the other hand, brown fat produces heat and regulate body temperature, burning calories in response to cold temperatures.
Researches from the National Institute of Diabetes and Digestive and Kidney Diseases and the National Institute of Health suggest that cool temperatures in a room influence brown fat.
As a result, it splits white fat and burns chemical energy to create heat.
17. Activate the night mode two hours prior to sleep in your electronic devices
Experts claim that it is better to avoid screen time completely at least an hour before going to sleep.
A study conducted by the Department of Physiological Anthropology at Kyushu University showed that bright light confuses our brain, which then stops producing melatonin.
Our metabolism is tightly connected to our sleeping patterns and the amount and quality of our sleep.
Adjust the light tones emitted by your screens and you will witness an improvement in your sleep.
18. Brush your teeth more often
Brushing doesn’t only clean your teeth! It can also help in the fight against excess weight.
Around 15.000 people took part in a research project conducted by the Catholic University of Korea and Korea University.
The research showed that there is a link between brushing your teeth and losing weight. Toothpaste removes leftover food from your mouth and it stops communicating with our receptors.
Our brain receives a signal that says lunch is over.