29 Natural Ways (Backed By Science) To Lose Weight

there is a lot of misleading weight loss information on the internet. Much of it is questionable and not backed by science. However, several natural methods have been scientifically proven to work. Here’s how to get started:

What Is the Easiest Way to Lose Weight Naturally?

Here are 29 natural, science-backed ways to lose weight:

  1. Add Protein to Your Diet: Protein boosts metabolism and reduces appetite. A high-protein diet can increase your metabolic rate and help you feel full, leading to a reduction in calorie intake.
  2. Prioritize Whole, Single-Ingredient Foods: Basing your diet on whole foods eliminates most added sugars, fats, and processed foods. Whole foods are naturally filling and nutritious, supporting healthy weight loss.
  3. Limit Processed Foods: Processed foods are high in sugars, fats, and calories and are designed to encourage overeating. Limiting these can help control your calorie intake.
  4. Stock Up on Nutritious Foods and Snacks: Keeping healthy, nutrient-dense snacks at home can help you avoid less nutritious options and maintain a balanced diet.
  5. Limit Your Intake of Added Sugar: Reducing added sugar intake can lower your risk of chronic diseases and help manage your weight.
  6. Drink Water: Drinking water can boost metabolism and reduce calorie intake when consumed before meals. It’s a simple yet effective strategy for weight loss.
  7. Drink Black Coffee: Coffee is rich in antioxidants and can increase your metabolic rate. Black coffee, in particular, is low in calories and can help you feel full.
  8. Supplement with Glucomannan: This natural, water-soluble dietary fiber can aid in weight loss by increasing satiety and reducing calorie absorption.
  9. Limit Liquid Calories: Beverages like sugary drinks and fruit juices can significantly contribute to your calorie intake. Opt for water or other low-calorie drinks instead.
  10. Limit Your Intake of Refined Carbs: Refined carbs are low in nutrients and can lead to overeating. Reducing these in your diet can help manage your weight.
  11. Fast Intermittently: Methods like the 5:2 diet or the 16:8 method can help you consume fewer calories overall, promoting weight loss and various health benefits.
  12. Drink Unsweetened Green Tea: Green tea can enhance fat burning and weight loss due to its high antioxidant content.
  13. Eat More Fruits and Vegetables: These are high in water and fiber, making them filling and low in calories. They also provide essential nutrients that support overall health.
  14. Count Calories Occasionally: Tracking your food intake can increase awareness of your eating habits and help you make healthier choices.
  15. Use Smaller Plates: Smaller plates can help control portion sizes and reduce overall food intake by altering your perception of portion sizes.
  16. Try a Low-Carb Diet: Reducing carb intake and increasing protein and fat can decrease appetite and promote weight loss more effectively than traditional low-fat diets.
  17. Eat Slower: Eating slowly can help you feel full with fewer calories, as it allows your body to register satiety signals more effectively.
  18. Add Eggs to Your Diet: Eggs are low in calories and high in protein, making them a filling and nutritious food choice, especially for breakfast.
  19. Spice Up Your Meals: Capsaicin in chili peppers can boost metabolism and reduce appetite, aiding in weight loss.
  20. Take Probiotics: Probiotics can improve gut health, which may help regulate weight by enhancing metabolism and reducing fat absorption.
  21. Get Enough Sleep: Adequate sleep is crucial for weight management as it helps regulate appetite hormones and reduces the risk of weight gain.
  22. Eat More Fiber: Fiber-rich foods can increase feelings of fullness and reduce calorie intake. They also support healthy digestion and gut bacteria.
  23. Brush Your Teeth After Meals: This can help reduce the desire to snack or eat between meals by affecting the taste of food.
  24. Overcome Food Addiction: Addressing food addiction with professional help can improve eating habits and support weight loss.
  25. Do Some Cardio: Regular cardiovascular exercise can burn calories and improve heart health, supporting overall weight loss.
  26. Add Resistance Exercises: Lifting weights or doing resistance exercises can prevent muscle loss and boost metabolism during weight loss.
  27. Use Whey Protein: Supplementing with whey protein can increase protein intake, promoting muscle growth and fat loss.
  28. Practice Mindful Eating: Being aware of your hunger and satiety cues can help you make better food choices and avoid overeating.
  29. Focus on Changing Your Lifestyle: Instead of dieting, aim to nourish your body with healthy foods and regular physical activity for sustainable weight loss and overall well-being.

By incorporating these natural, science-backed strategies into your lifestyle, you can achieve sustainable weight loss and improve your overall health.

Don’t know where to start? Book a free consultation here and we’ll help.




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