How to Lose Weight Naturally: 29 Tips Supported by Science

How to Lose Weight Naturally: 29 Tips Supported by Science Adda Bjarnadottir is a registered nutritionist in Iceland with a BSc and a master’s degree in human nutrition. She started out as a writer for Authority Nutrition in 2015 and transitioned over to Healthline in 2017. She now manages writer communications, topic selection, and medical review of all nutrition content.n”},”avatar”:{“title”:””,”width”:200,”height”:200,”src”:”https://post.healthline.com/wp-content/uploads/2018/09/adda.png”,”alt”:””}}],”medicalReviewers”:[{“id”:6139,”name”:{“display”:”Jared Meacham, PhD., RD, CSCS”,”first”:”Jared”,”last”:”Meacham, PhD., RD, CSCS”},”userLogin”:”jmeacham”,”links”:{“website”:””,”facebook”:””,”linkedin”:”https://www.linkedin.com/in/jaredmeacham/”,”twitter”:””,”instagram”:””,”tiktok”:””},”link”:”/reviewers/jared-meacham-phd-rd-pmp-cscs”,”type”:{“value”:”medical_reviewer”,”label”:”Medical Advisor”},”nid”:””,”specialties”:[],”guestTitle”:””,”bio”:{“text”:”

Dr. Jared Meacham is a registered dietitian, fitness professional, and educator. He manages the global fitness programming for an international development institution, teaches at the university level, and practices dietetics in a variety of settings.n

Educationn

n
• Virginia Tech, BS, MS.Edn
• University of Maryland Global Campus, BAn
• Lamar University, MSn
• University of New Orleans, PhDn
• University of Texas Permian Basin, MBA, MPAnn

  Certificationsn

  n
  • Registered Dietitian Nutritionistn
  • Licensed Dietitian Nutritionistn
  • Certified Strength & Conditioning Specialist (CSCS)n
  • Project Management Professional (PMP)n
  • Facility Management Professional (FMP)nn

    Affiliationsn

    n
    • Academy of Nutrition and Dieteticsn
    • National Strength & Conditioning Association (NSCA)n
    • Hunger and Environmental Nutrition (HEN) Dietary Practice Groupn
    • Nutrition Educators & Health Professionals (NEHP) Dietary Practice Groupn
    • Public Health & Community Nutrition (PHCN) Dietary Practice Groupn
    • Sports, Cardiovascular & Wellness Nutrition (SCAN) Dietary Practice Groupnn”},”avatar”:{“title”:””,”width”:500,”height”:500,”src”:”https://post.healthline.com/wp-content/uploads/2022/01/Jared-Meacham-500×500-Bio.png”,”alt”:””}}],”id”:”wp-3992182″,”updateReason”:[],”editor”:”Sarah Choi”,”factCheckedBy”:””,”factCheckers”:[],”articleHistory”:{“2017-06-12”:{“updateReason”:[],”authors”:”Adda Bjarnadottir, MS, RDN (Ice)”,”editor”:”Frank Crooks”},”2022-01-19″:{“updateReason”:[],”authors”:”Adda Bjarnadottir, MS, RDN (Ice)”,”editor”:”Amanda Conover”,”copyEditor”:”Copy Editors”},”2023-06-26″:{“updateReason”:[“The article was updated with current verified sources and links to relevant information.”,”The article received a minor update for site efficiency that didn’t change the substance of the content.”],”authors”:”Adda Bjarnadottir, MS, RDN (Ice)”,”editor”:”Tess Catlett”,”copyEditor”:”Copy Editors”,”medicallyReviewedBy”:”Danielle Hildreth, RN, CPT”},”2024-01-08″:{“updateReason”:[“The article was updated with additional information to ensure it provides our readers with a comprehensive overview of the topic.”],”authors”:”Adda Bjarnadottir, MS, RDN (Ice)”,”editor”:”Debbie Nurmi”,”copyEditor”:”Copy Editors”,”medicallyReviewedBy”:”Danielle Hildreth, RN, CPT”},”2024-12-09″:{“updateReason”:[],”authors”:”Adda Bjarnadottir, MS, RDN (Ice)”,”editor”:”Sarah Choi”,”copyEditor”:”Copy Editors”,”medicallyReviewedBy”:”Jared Meacham, PhD., RD, CSCS”}},”articleDates”:{“factChecked”:{“date”:null,”display”:””},”medicallyReviewed”:{“date”:1733762469,”display”:”December 9, 2024″},”published”:{“date”:1497250800,”display”:”June 12, 2017″},”lastUpdates”:{“date”:1733762469,”display”:”December 9, 2024″},”modified”:{“date”:1743052073,”display”:”March 27, 2025″},”postDraftCreationDate”:{“date”:1731014052,”display”:”November 7, 2024″},”versionFirstPublish”:{“date”:1733762746,”display”:”December 9, 2024″}},”type”:”authoritynutrition”,”language”:”en”},”cesData”:{“metaDescription”:”Highly effective, well-researched ways lose weight include limiting processed foods, drinking more green tea, and taking probiotics.”,”title”:”How to Lose Weight Naturally: 29 Tips Supported by Science”,”iab_tag_tier_1″:[],”iab_tag_tier_2″:[],”mpdTags”:[{},{},{},{},{}]},”relatedStories”:false,”wellness”:{“title”:”weighing the options”,”coverImageUrl”:”/hlcmsresource/images/frontend-static/sidebar-wellness/7354-weighing_the_options_600x260-rightrail.jpg”,”items”:[{“title”:{“text”:”Science-Backed Tips to Lose Weight Fast and Sustainably”,”matches”:”Lose Weight Fast”},”url”:”/nutrition/how-to-lose-weight-as-fast-as-possible”,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/2020/03/Female_Overhead_Phone_Fitness-732×549-thumbnail-732×549.jpg”},{“title”:{“text”:”10 Morning Habits That Help You Lose Weight”,”matches”:”Morning Habits”},”url”:”/nutrition/weight-loss-morning-habits”,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/2020/08/Male_Morninig_Yoga_732x549-thumbnail-1-732×549.jpg”},{“title”:{“text”:”29 Healthy Snacks for Weight Loss”,”matches”:”Healthy Snacks”},”url”:”/nutrition/29-healthy-snacks-for-weight-loss”,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/2024/04/bowl-of-vegetable-kale-chips-on-counter-732×549-thumbnail.jpg”},{“title”:{“text”:”How Intermittent Fasting Can Help You Lose Weight”,”matches”:”Intermittent Fasting”},”url”:”/nutrition/intermittent-fasting-and-weight-loss”,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/2020/08/man-intermittent-fasting-watch-732×549-thumbnail-732×549.jpg”},{“title”:{“text”:”12 Ways to Promote Long-Term Fat Loss”,”matches”:”Burn Fat Fast”},”url”:”/nutrition/best-ways-to-burn-fat”,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/2021/11/male-working-out-push-ups-732-549-feature-thumb-732×549.jpg”}]},”shouldLoadSEOClarity”:false,”shouldLoadFullStory”:false,”infiniteScroll”:true,”infScrollArticles”:[{“title”:[“How to Start Exercising: A Beginner’s Guide to Working Out”],”text”:[“Exercise is good for you, but getting started can be tough. 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      Katey Davidson, MScFN, RD, CPT, is a Canadian registered dietitian and certified personal trainer. She holds a master’s in science in foods and nutrition from Western University. Her personal training certification is from the American Council of Exercise (ACE). She specializes in women’s nutrition and fitness, with focus on sustainable, long-term behavior change. When she’s not writing, she runs Taste of Nutrition on her website and TikTok, where she shares useful tips to over 100,000 people on nutrition, fitness, and overall wellness. In addition, she teaches at the School of Food and Nutritional Sciences at Brescia University College, an affiliate of Western University. Also learn more on her Instagram and LinkedIn pages.n”},”avatar”:{“title”:””,”width”:500,”height”:500,”src”:”https://post.healthline.com/wp-content/uploads/2022/10/Katey-Davidson1-500×500-Bio.png”,”alt”:”katey davidson headshot”}}],”reviewedByHeader”:”By”},{“title”:[“‘Ozempic Teeth’ May Cause Tooth Decay, Other Dental Health Effects”],”text”:[“People using GLP-1 drugs like Ozempic are reporting “Ozempic teeth,” an unusual side effect impacting dental health. “Ozempic teeth” may involve tooth…”],”link”:”/health-news/ozempic-teeth-may-impact-dental-health”,”imageAlt”:”‘Ozempic Teeth’ May Cause Tooth Decay, Other Dental Health Effects”,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/2025/06/close-up-woman-mouth-hands-dental-dentist-oral-exam-teeth-cleaning-732×549-thumbnail.jpg”,”isNutrition”:false,”authors”:[{“id”:587,”name”:{“display”:”Nancy Schimelpfening, MS”,”first”:”Nancy”,”last”:”Schimelpfening”},”userLogin”:”nschimelpfening”,”links”:{“website”:”https://www.depressionsanctuary.org/”,”facebook”:”https://www.facebook.com/depression411″,”linkedin”:””,”twitter”:”https://x.com/about_depress”,”instagram”:””,”tiktok”:””},”link”:”/authors/nancy-schimelpfening”,”type”:{“value”:”author”,”label”:”Author”},”nid”:””,”specialties”:[],”guestTitle”:””,”bio”:{“text”:”

      Nancy Schimelpfening, MS, earned her master’s degree in community health education from Old Dominion University. She’s a freelance writer whose work has appeared in various online publications, including not only Healthline, but Verywell Health and Mindbodygreen. She’s also the president of Depression Sanctuary, a nonprofit organization that offers free support to people living with depression and other mental illnesses. You can follow Nancy and her work with Depression Sanctuary on Twitter and Facebook.n”},”avatar”:{“title”:””,”width”:500,”height”:500,”src”:”https://post.healthline.com/wp-content/uploads/2025/03/Nancy-Schimelpfening-500×500-Bio.png”,”alt”:”Nancy Schimelpfening”}}],”reviewedByHeader”:”Medically reviewed by”},{“title”:[“Body Dysmorphia After Weight Loss: What to Know”],”text”:[“If your body image has changed negatively after weight loss or you feel increasingly self-conscious, you could have body dysmorphia. Here’s all you…”],”link”:”/health/body-dysmorphia-after-weight-loss”,”imageAlt”:”Body Dysmorphia After Weight Loss: What to Know”,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/2025/04/loose-skin-HealingRecovery-woman-belly-thumbanil.jpg”,”isNutrition”:false,”authors”:[{“id”:212,”name”:{“display”:”Sian Ferguson”,”first”:”Sian”,”last”:”Ferguson”},”userLogin”:”sianfergs”,”links”:{“website”:””,”facebook”:””,”linkedin”:””,”twitter”:””,”instagram”:””,”tiktok”:””},”link”:”/authors/sian-ferguson”,”type”:{“value”:”author”,”label”:”Author”},”nid”:”156019″,”specialties”:[],”guestTitle”:””,”bio”:{“text”:”

      Sian Ferguson is a freelance health and cannabis writer based in Cape Town, South Africa. She’s passionate about empowering readers to take care of their mental and physical health through science-based, empathetically delivered information.n”},”avatar”:{“title”:””,”width”:500,”height”:500,”src”:”https://post.healthline.com/wp-content/uploads/2021/07/500x500_Sian_Ferguson_Mug.png”,”alt”:”sian ferguson”}}],”reviewedByHeader”:”Medically reviewed by”},{“title”:[“What You Need to Know About IV Therapy for Weight Loss”],”text”:[“IV therapy involves administering vitamins, minerals, or medications directly into your vein. Although some people claim that it can help you lose…”],”link”:”/health/iv-therapy-for-weight-loss”,”imageAlt”:”What You Need to Know About IV Therapy for Weight Loss”,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/2025/04/man-sitting-in-armchair-IV-drip-therapy-732×549-thumbnail.jpg”,”isNutrition”:false,”authors”:[{“id”:6888,”name”:{“display”:”Alex Marceau”,”first”:”Alex”,”last”:”Marceau”},”userLogin”:”amarceau”,”links”:{“website”:””,”facebook”:””,”linkedin”:””,”twitter”:””,”instagram”:””,”tiktok”:””},”link”:”/authors/alex-marceau”,”type”:{“value”:”author”,”label”:”Author”},”nid”:””,”specialties”:[],”guestTitle”:””,”bio”:{“text”:”

      Alex Marceau is an editor at RVO Health, working to help make physical activity and nutrition content accessible and engaging. He holds a master’s degree in Creative Writing from the University of Edinburgh, and his writing has appeared in various journals, newspapers, and websites in Scotland and North America. As a keen rock climber and mountaineer, he spends the majority of his free time exploring Scotland’s wild seacliffs, mountains, and outcrops.n”},”avatar”:{“title”:””,”width”:2004,”height”:2032,”src”:”https://post.healthline.com/wp-content/uploads/2025/03/Alex-Marceau-500×500-bio.png”,”alt”:”Alex Marceau”}}],”reviewedByHeader”:”Medically reviewed by”},{“title”:[“Zepbound More Effective for Weight Loss Than Wegovy, Eli Lilly Trial Shows”],”text”:[“Tirzepatide (Zepbound) led to more weight loss than semaglutide (Wegovy) in a clinical trial funded by Eli Lilly. Participants who received…”],”link”:”/health-news/zepbound-wegovy-weight-loss-clinical-trial-eli-lilly”,”imageAlt”:”Zepbound More Effective for Weight Loss Than Wegovy, Eli Lilly Trial Shows”,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/2025/05/Eli-Lilly-Zepbound-injection-pen-732×549-thumbnail.jpg”,”isNutrition”:false,”authors”:[{“id”:587,”name”:{“display”:”Nancy Schimelpfening, MS”,”first”:”Nancy”,”last”:”Schimelpfening”},”userLogin”:”nschimelpfening”,”links”:{“website”:”https://www.depressionsanctuary.org/”,”facebook”:”https://www.facebook.com/depression411″,”linkedin”:””,”twitter”:”https://x.com/about_depress”,”instagram”:””,”tiktok”:””},”link”:”/authors/nancy-schimelpfening”,”type”:{“value”:”author”,”label”:”Author”},”nid”:””,”specialties”:[],”guestTitle”:””,”bio”:{“text”:”

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      David Mills is a veteran journalist who has worked in newspapers, television news, and online information websites. He most recently was a news editor at Healthline before sliding into semi-retirement as a freelance writer.n”},”avatar”:{“title”:””,”width”:500,”height”:500,”src”:”https://post.healthline.com/wp-content/uploads/2024/11/David_Mills-500x500_Bio.png”,”alt”:””}}],”reviewedByHeader”:”Medically reviewed by”}],”forceShowAuth”:false,”hidePlacements”:[],”userPreloadDrivers”:{“headerNewsletter”:{“_driverPath”:”/nutrition/30-ways-to-lose-weight-naturally”,”_contentIndex”:”page”,”driverId”:”88669775-a5ee-4295-b686-720871247116″,”siteId”:”3bd23390-7108-11ea-8600-afc672063050″,”site”:”hl”,”status”:”on”,”deleted”:false,”overridePredictiveRPM”:true,”overridePredictiveRPMType”:”takeover”,”modelType”:””,”sdapiTestName”:””,”rewardType”:””,”holdout”:””,”customModel”:false,”created”:”2025-03-13T13:31:37.000Z”,”updated”:”2025-05-30T14:03:11.000Z”,”createdBy”:”emcelroy@rvohealth.com”,”updatedBy”:”emcelroy@rvohealth.com”,”isTest”:false,”callToActionHexColor”:”#02838d”,”imageMobile”:”https://healthline-activation-prod.healthline.com/driver-images/weight%20management%20standard%20driver%20image.png”,”color”:”#02838d”,”driverTypeId”:”1ed6a315-4241-4254-92ae-17d0570ee038″,”confirmationImageDesktop”:”https://images-prod.healthline.com/hlcmsresource/images/frontend-static/hl/check-our-instagram-desktop.jpg”,”confirmationImageMobile”:”https://images-prod.healthline.com/hlcmsresource/images/frontend-static/hl/check-our-instagram-mobile.jpg”,”sailthruAccount”:”hl”,”source”:”2nd Page Popup-AN Signup”,”titleOverride”:”Get Our Weight Management Newsletter”,”confirmDesc”:”Look out for our email. Can’t wait? Check us out on Instagram.”,”callToAction”:”JOIN NOW”,”newsletterSource”:”e:cc_s:hl_p:nl_n:weightmgt”,”confirmTitle”:”Thanks for subscribing!”,”id”:”78e8d9c6-1e2d-406b-aa45-5bd5d3c1b760″,”trackingNumber”:49642,”adTagIds”:[“5bfa54a0-cb61-11ea-841d-230b5918b98d”],”feedbackCallToAction”:”Submit”,”articlePlacement”:”headerNewsletter”,”image”:”https://healthline-activation-prod.healthline.com/driver-images/weightloss%20nl%20vertical%20image.png”,”confirmCallToActionURL”:”https://www.instagram.com/healthline/?subid=e%3Acc_s%3Ahl_p%3Anl_n%3Aweightmgt_l%3Aheadernewsletter_49642&rvo_sys=mar”,”secondarySubscriptionSubhead”:””,”autoOpen”:false,”titleOverrideMobile”:”Get Our Weight Management Newsletter”,”feedbackSelections”:[“Nutrition”,”Fitness”,”Mental Well-Being”,”Sustainable Habits”,”Treatment”,”Tools for Weight Loss”],”secondaryNewsletters”:[],”descriptionModal”:”Receive expert advice, tips to build healthy habits, and the latest on nutrition and fitness delivered straight to your inbox. From the experts at Healthline and Optum Now.”,”includeFeedbackStep”:true,”driverType”:”headerNewsletter”,”verticalId”:”c34884bc-77fa-499c-b081-ec52479a1368″,”feedbackDescription”:”Select as many as you’d like, and we’ll use this to help personalize future newsletters.”,”verticalName”:”Weight Management”,”lists”:[“e:cc_s:hl_p:nl_n:weightmgt”],”confirmCallToAction”:”FOLLOW US”,”name”:”e:cc_s:hl_p:nl_n:weightmgt_l:headernewsletter”,”imageDesktop”:”https://healthline-activation-prod.healthline.com/driver-images/weightloss%20nl%20vertical%20image.png”,”feedbackTitle”:”What topics are you interested in?”,”style”:”standard”,”descriptionModalMobile”:”Receive expert advice, tips to build healthy habits, and the latest on nutrition and fitness delivered straight to your inbox. From the experts at Healthline and Optum Now.”,”driverPlacementId”:”d5b8e667-55c1-4a6d-b05d-728a1733109b”,”campaignName”:”e:cc_s:hl_p:nl_n:weightmgt_l:headernewsletter_49642″,”productId”:”e:cc_s:hl_p:nl_n:weightmgt_l:headernewsletter_49642″,”_uuid”:”mc022925d-bbc9-4f2b-80b3-85c68f980b8empd_headerNewsletter_88669775-a5ee-4295-b686-720871247116″,”cpm”:4.865840985831986e+307}},”hasContextualDrivers”:false,”travelerDisabledReasons”:[]}})})() ]]>

Nutrition

Evidence Based

Eating fewer processed foods, drinking more green tea, and taking probiotics are natural methods that can promote weight loss. The speed at which weight loss occurs may vary by method.

There’s a lot of bad weight loss information on the internet. Much of what’s 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’s how to get started.

Here are 29 natural ways to lose weight and the science behind them.

1. Add protein to your diet

When it comes to weight loss, protein is the king of nutrients.

2. Prioritize whole, single-ingredient foods

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.

Most whole foods are naturally very filling, making it a lot easier to keep within typical calorie limits. 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.

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Processed foods are usually high in added sugars, added fats, and calories.

What’s more, processed foods are engineered to make you eat as much as possible. They’re much more likely to cause addictive-like eating than unprocessed foods.

4. Stock up on nutritious foods and snacks

Studies have shown that the food you keep at home greatly affects weight and eating behavior.

By always having nutrient-dense food available, you reduce the chances of you or other family members eating less nutritious items.

There are also many nutritious snacks that are easy to prepare and take with you on the go. These include yogurt, whole fruit, nuts, carrots, and hard-boiled eggs.

How to Lose Weight Fast in 3 Simple Steps

5. Limit your intake of added sugar

Eating a lot of added sugar is linked with some of the world’s leading diseases, including:

On average, Americans eat about 17 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.

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’s actually truth to the claim that drinking water can help with weight loss.

7. Drink (unsweetened) coffee

Coffee 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.

8. Supplement with glucomannan

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.

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.

These drinks can have a negative impact on your health in several ways, including an increased risk of:

10. Limit your intake of refined carbs

Refined carbs are carbs that have had most of their beneficial nutrients and fiber removed.

The refining process leaves nothing but easily digested carbs, which may increase the risk of overeating and disease.

Generally, these methods make you eat fewer calories overall, without having to consciously restrict calories during the eating periods. This may lead to weight loss. However, long term effects still need to be researched.

12. Drink (unsweetened) green tea

Green tea is a natural beverage that’s loaded with antioxidants. Drinking green tea is linked with many benefits, such as increased fat burning and weight management.

Matcha tea is a variety of powdered green tea that may have even more powerful health benefits than regular green tea.

13. Eat more fruits and vegetables

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 excess calories.

14. Count calories once in a while

Being aware of what you’re eating is very helpful when trying to lose weight.

Using an app or another electronic tool may also be beneficial.

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Using smaller plates may help you eat less, as it changes how you see portion sizes. However, more research is needed.

In the same vein, using plates intended for portion control may reduce how much food you put on your plate, and thus how much you end up eating.

Many studies have shown that low-carb diets are effective for weight loss.

It can also improve risk factors for some diseases, such as cardiovascular disease. However, more research is needed to assess long term effects.

If you eat too fast, you may eat more calories than your body needs before your body even realizes that you’re full.

18. Add eggs to your diet

Eggs are the ultimate weight loss food. They’re low in calories, high in protein, and loaded with all sorts of nutrients.

Furthermore, the protein in eggs may decrease appetite, which can lead to reduced caloric intake at subsequent meals and weight loss.

Capsaicin may also reduce appetite and calorie intake.

Studies have shown that people who are overweight and people who have obesity tend to have different gut bacteria than those who do not, which may influence weight.

Getting enough sleep is incredibly important for weight loss, as well as to prevent future weight gain.

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.

Many types of fiber can feed the friendly gut bacteria. Healthy gut bacteria have been linked with a reduced risk of obesity.

Just make sure to increase your fiber intake gradually to avoid abdominal discomfort, such as bloating, cramps, and diarrhea.

23. Brush your teeth after meals

Dental hygiene products can temporarily affect the taste of food and beverages, which may help limit the desire to snack or eat between meals.

24. Work to overcome food addiction

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, it is estimated that almost 20% of people fulfilled the criteria for food addiction.

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.

25. Do some sort of cardio

Doing cardio — whether it’s jogging, running, cycling, power walking, or hiking — is a great way to burn calories and improve both mental and physical health.

26. Add resistance exercises

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 sugar and other additives.

28. Practice mindful eating

It helps you make conscious food choices and develop awareness of your hunger and satiety cues. It then helps you eat well in response to those cues.

29. Focus on changing your lifestyle

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.

Instead of focusing only on losing weight, make it a primary goal to nourish your body with nutritious food and daily movement.

How to lose 20 pounds naturally?

Three effective ways to lose 20 pounds include:

• reduce and limit the refined carbs in your diet
• include protein, fat, and vegetables at each meal
• watch your portion sizes
• move more – resistance training with weights is an excellent exercise to help you lose weight

How can I lose 20 pounds in a month?

Doctors recommend a weight loss of no more than 1-2 pounds per week, so losing 20 pounds in one month is not a health goal and may be harmful, especially if you have any chronic health conditions.

How to lose 10 pounds in 10 days naturally?

Doctors recommend a weight loss of no more than 1-2 pounds per week. Trying to lose 10 pounds in one week may be harmful to you, especially if you have any chronic health conditions.

Creating a long-term plan for reaching healthy diet and fitness goals may be a more effective way to reach your desired weight.

There are many natural methods that can promote weight loss and help you reach a healthy weight.

Limiting your consumption of processed foods, prioritizing whole foods, and incorporating movement into your routine are some methods that may aid in weight loss.

However, it is important to keep in mind that results may vary in terms of how long it takes to notice changes in weight, depending on the methods you use.

 

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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