Many weight-loss recommendations found online are misleading and lack scientific evidence.

However, several natural and scientifically-backed methods can help you lose weight.

Effective and Natural Ways to Lose Weight

Focus on What You Eat

What you put into your body is a major factor in weight loss. You can feel full and satisfied while still meeting your weight loss goals by making smarter food choices.

• Eat More Protein

Protein is a powerhouse nutrient when it comes to losing weight. Your body uses more calories to digest and metabolize protein than other nutrients, which gives your metabolism a natural boost. Protein also helps you feel full, which can lead to eating fewer calories throughout the day. A simple change, like having eggs for breakfast, can have a big impact.

• Choose Whole Foods

The best way to improve your diet is to eat whole, single-ingredient foods. This helps you naturally cut back on added sugar, fat, and processed ingredients. Whole foods are also more filling, making it easier to stay within a healthy calorie range. Plus, they provide your body with the essential nutrients it needs to thrive.

• Limit Processed Foods

Highly processed foods are often packed with sugar, unhealthy fats, and calories. They are also designed to be hyper-palatable, which can lead to overeating and even a form of food addiction. Cutting these out of your diet is a simple step with big rewards.

• Drink More Water

Drinking water before meals can help you feel full, which may lead to eating fewer calories. It’s also an easy way to replace high-calorie, sugary drinks like soda and juice.

• Eat More Fruits and Vegetables

Fruits and vegetables are incredibly nutritious and great for weight loss. They are high in water, fiber, and nutrients, but low in calories. This means you can eat a large amount without consuming too many calories, helping you feel satisfied.

• Try Intermittent Fasting

Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. Many people find that this approach helps them eat fewer calories overall without having to constantly count calories, which can lead to weight loss.

• Use Smaller Plates

Using smaller plates can trick your mind into thinking you are eating a larger portion. This simple visual cue may help you eat less without even trying.

• Spice Up Your Meals

Some spices, like those in chili peppers and jalapeños, contain a compound called capsaicin. This can help boost your metabolism and reduce your appetite, which can support your weight loss efforts.

• Eat More Slowly

When you eat too fast, your body doesn’t have time to register that you’re full. Chewing more slowly can help you eat fewer calories and gives your body a chance to signal that it’s had enough.

Adjust Your Routine

Making small changes to your daily habits can have a surprisingly large effect on your weight.

• Get Enough Sleep

Sleep is an important factor for weight loss. Not getting enough sleep can disrupt the hormones that regulate your appetite, making you feel hungrier and crave high-fat and high-carb foods. Prioritizing sleep is essential for a healthy body weight.

• Add Exercise to Your Day

Regular exercise is a powerful tool for weight loss. Include both cardio and resistance training into your routine. Cardio, like jogging or cycling, burns a lot of calories and is great for heart health. Resistance training, like lifting weights, helps you build muscle and prevents the muscle loss that can happen when you’re on a diet.

• Practice Mindful Eating

Mindful eating is about paying attention to what and how you eat. It helps you recognize your body’s hunger and fullness cues, so you can make more intentional food choices. This practice can help reduce binge eating and emotional eating.

Rethink Your Approach to Weight Loss

Long-term success is how you think about your goals.

• Focus on Lifestyle Changes, Not a “Diet”

Crash diets almost always fail in the long run. Instead of focusing on temporary weight loss, make it your goal to create a sustainable, healthy lifestyle. Focus on nourishing your body with good food and regular movement. This shift in mindset is key to keeping the weight off for good.