18 Natural Weight Loss Tips Backed By Science
Are you looking for some natural weight loss tips actually backed by science?
The weight loss industry is full of misconceptions and myths. Fat is bad. Sugar is bad. Carbohydrates are bad. To count calories or not to count calories?
However, there are plenty of tips that have been approved and confirmed with scientific evidence!
We also have a short video on Weight Loss Tips on our Youtube Channel, The Health Nerd, that you might find helpful!
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18 Natural Weight Loss Tips Backed by Science:
1. Drink lots of water, especially at particular times in the day.
Everyone knows they should be drinking more water, but there are also certain times that it is best to drink it.
Drinking a glass and a half of water (18oz) before a meal has been shown to help dieters lose 44% more weight (study).
It has also been shown that drinking a glass of water boosts metabolism by up to 30% (study).
2. Go to bed early.
Another underrated tip for losing weight is going to bed earlier and getting better quality sleep.
Lack of sleep and obesity are highly correlated events with an 89% increased risk in children and 55% increased risk in adults.
The keys to getting a good night sleep are keeping your room cold (under 70 degrees), blacking out all lights to make the room pitch black, and not using electronics 1 hour prior to bedtime.
3. Eat more protein.
Simply adding protein into your diet and not changing anything else is one of the easiest ways to lose weight.
4. Drink black coffee.
Coffee has many health benefits and is rightfully referred to as liquid gold.
Coffee is full of antioxidants, and scientists have identified over 1,000 different antioxidants in coffee beans! It has also been shown to boost metabolism by 3-11% and increase fat burning by 10-29% (study, study).
Make sure you’re getting an organic coffee blend that is free of pesticides and dangerous carcinogens.
5. Cut sugar out.
The single most harmful ingredient in the modern diet is added sugar.
Cutting out added sugar (fruits are fine) is one of the most important steps in healthy weight loss and if you feel like you’re struggling to accomplish this, I recommend our Fat Loss Challenge that starts out with a detox.
6. Keep insulin down by avoiding refined carbs.
Refined carbohydrates like sugars and white grains cause a large spike in insulin and blood sugar.
The key is to consume fiber with carbohydrates in their natural state. Foods such as brown rice, whole potatoes, and fruits are good carbohydrates, because their fiber prevents this blood sugar spike.
7. Eat foods with cayenne pepper.
Cayenne peppers contain capsaicin that can help with weight loss.
This compound boosts the body’s metabolism and curbs appetite for better craving control (study).
The easiest way to get more into your diet is through adding hot sauces to your meals or sprinkling light amounts of ground cayenne into a meal. Be careful though, it can get really spicy really quickly.
8. Use a food diary.
Raising awareness of the foods you consume is a great way to enhance weight loss.
The easiest way to keep track is on your phone with myfitnesspal or you can create an Instagram account to keep up a food log.
9. Lift weights.
When losing weight, the body will slow down its metabolism in response to dieting.
Lifting weights 2 times a week is all that is needed to get the desired effect.
10. Drink matcha green tea.
Matcha green tea is an excellent weight loss solution because of its effects on metabolism, appetite control, and fat burning.
Drink it in a cup of water or add it to a smoothie, which has the same effect.
11. Never drink your calories.
Sugary sodas, fruit juices, and energy drinks are a few of the worst weight loss offenders in the modern diet.
Fruit juices such as orange juice, apple juice, etc. have nearly identical amounts of sugar compared to soft drinks (study).
Get fruit from whole and natural sources and energy from a warm cup of black coffee instead.
12. Eat slowly, and savor your food.
It takes 20 minutes for the stomach to communicate with the brain and indicate that it’s full.
Take at least 5 slow bites, savoring every last flavor and enjoying the food before swallowing.
13. Cook with coconut oil.
Coconut oil is a medium chain triglyceride fat that is different from other sources of fats.
I have an extensive post on the health benefits of coconut oil and 25 daily uses for it.
14. Eat more vegetables.
It’s not rocket science, but this is a fact backed by science.
Vegetables contain fiber, water, are nutrient dense, are low in calories, and people who eat more of them, not surprisingly, weigh less (study).
It’s hard to go wrong with vegetables, but focus your attention to eating dark, leafy vegetables at every meal as they are the most nutritious.
15. Use portion control containers.
A fun little trick on the brain to eat less calories is to use small containers for your meals.
You can actually use these containers to ensure you’re getting a balanced meal every time!
It’s strange, but it seems to work, causing individuals to eat considerably less food (study).
16. Eat eggs in the morning.
Whole eggs are already one of the world’s healthiest foods, but they have additional benefits when it comes to weigh loss.
Don’t be afraid of eating whole eggs, because the latest research confirms that they do not raise bad cholesterol.
17. Grab a whey protein drink.
I stated the importance of getting enough protein in your diet once on this list already. It really is THAT important. Whey protein is one of the easiest and cheapest sources of protein in the world.
Replacing other calories with this drink can cause 8 pounds of weight loss and increase lean muscle mass (study).
Our friends at Healthy and Happy Hour recently wrote a good article on the 5-Best Tasting Protein Powders for Women.
18. Don’t “diet.” Eat healthy instead.
The problem with most “diets” is that they do not work in the long term.
Studies even show that dieting is a consistent predictor of future weight gain (study).
Spend more of your time focusing on eating healthy foods than being on any sort of restrictive diet.
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Leave me a comment below if you enjoyed this article or have any questions!
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