Science-Backed natural ways to lose weight and keep it off
Kimberly Hayes - Simple changes to your daily routine can promote lifelong healthy habits. When paired with a balanced diet and exercise, these tips can help tip the scale in the right direction.
These home remedies are safe and natural strategies for weight loss that can be combined with other diet and nutritional plans.
1. Use smaller plates
Some studies indicate that smaller plates can help you eat less by altering how you view portion size. You should also focus on the quality of the food on your plate. Make sure there are vegetables, quality carbohydrates and protein in the mix.
2. Eat more slowly
By eating slower and genuinely enjoying the food, you may feel more satisfied with your meal overall and more full. Putting your spoon or fork down between bites can help provide a sense of satiety or fullness.
3. Don’t eat while watching TV or other screens
In the same vein as eating more slowly, focusing on your food as the main event, not a distraction from the latest episode of your favorite drama, can help cut calories.
4. Add peppers and spices to your food
Chile peppers, including cayenne and jalapeños?, contain the compound capsaicin, which may boost metabolism and increase fat burning.. Studies show several spices, including ?fenugreek, ?ginger and cumin, can help control appetite and burn fat.
5. Get enough sleep
Sleep deprivation can cause changes to your appetite and calorie consumption. Don’t look at any screens before bed and have a consistent bedtime. Also, give your body time to adjust to a new sleep routine?; changes don’t always stick right away.
6. Brush your teeth after meals
Anecdotal evidence shows that ?brushing your teeth and flossing after a meal could help prevent overeating by temporarily affecting your taste buds and possibly lessening your desire to snack between meals. Some dental health experts advise against brushing teeth immediately after eating or drinking anything acidic, including soda, fruits and sour candies. Acid can soften your tooth enamel, and brushing immediately could take the enamel off. To prevent that scenario, you may want to wait an hour to brush to give your enamel a chance to harden again. Then, refrain from eating for the rest of the evening.
7. Add whey protein to your diet
Studies have shown that replacing part of your calories with whey protein could aid with weight loss. Aim for 60 grams of protein per day, divided into 15 - 30 grams per meal.? ?Just make sure there aren’t too many added sugars?, calories or artificial ingredients. ????It’s also important to make sure you don’t overdo your protein intake, which could lead to weight gain.
8. Know your stress triggers and how to deal with them
Stress has long been linked to weight gain and increased difficulty in losing weight. Factors can include stress-related overeating and the impact anxiety can have on your physiology. Understand your stress triggers, then build a conceptual framework for what you will do when stress hits.
9. Understand the role loneliness plays in weight
Social disconnection can shorten lives by about the same amount as smoking 15 cigarettes per day, according to a 2023 advisory. That loneliness can lead to turning to food for comfort and not wanting to do physical activity on your own.
10. Remove easy access to unhealthy foods
If you walk into the house and the first thing you see is a cookie jar sitting on a shelf or a bowl of candy on the counter, it makes it much easier to grab a treat without thinking. Keeping temptation out of sight can prevent such impulses.
If you’re busy during the week, dedicate time for meal planning on the weekends so you are not scrambling at the last minute to find something to eat on a daily basis or grabbing convenience items.
Think of your grocery cart the same way you’d balance your dinner plate — half should be filled with vegetables, while protein and carbohydrates each take up a quarter. Start in the produce section and let fresh fruits and vegetables take up most of your cart.
11. Be open to taking breaks from your weight loss routine
Be prepared for that holiday, vacation, wedding or other time away when you can’t adhere to things the way you would normally.
Have the confidence to know that you will get back on track to the good behaviors you were doing before. Recognize that life will get in the way, interruptions will happen, but don’t let that bring you down.
12. Keep a cooler in your car
If you’re always on-the-go, it’s easier to have healthier food choices with you than going to a fast food drive-through or grabbing processed foods for convenience. Consider pre-cut vegetables, fruit or other whole foods to store with you for a healthy meal or snack.
13. Journal your food intake
Journaling or keeping a food diary may help you better understand your eating habits and what you’re regularly munching on - both the good stuff and not-so-good stuff. By tracking your eating habits, including the foods you consume, the portion sizes, the timing, and your emotional state, can help you understand patterns and behaviors that may impact your health goals, according to Harvard Medical School.
Research suggests that people who track their diet, exercise, and weight are more likely to lose weight. This helps you spot patterns in your habits and gives you a clear picture of what you eat throughout the day. - Source: www.aarp.org/health/healthy-living/home-remedies-for-weight-loss
Did you know?
Alternative
Complementary approaches clinically shown to decrease body weight (albeit with limited supportive data) include acupuncture and vitamin D supplementation.
These home remedies are safe and natural strategies for weight loss that can be combined with other diet and nutritional plans.
1. Use smaller plates
Some studies indicate that smaller plates can help you eat less by altering how you view portion size. You should also focus on the quality of the food on your plate. Make sure there are vegetables, quality carbohydrates and protein in the mix.
2. Eat more slowly
By eating slower and genuinely enjoying the food, you may feel more satisfied with your meal overall and more full. Putting your spoon or fork down between bites can help provide a sense of satiety or fullness.
3. Don’t eat while watching TV or other screens
In the same vein as eating more slowly, focusing on your food as the main event, not a distraction from the latest episode of your favorite drama, can help cut calories.
4. Add peppers and spices to your food
Chile peppers, including cayenne and jalapeños?, contain the compound capsaicin, which may boost metabolism and increase fat burning.. Studies show several spices, including ?fenugreek, ?ginger and cumin, can help control appetite and burn fat.
5. Get enough sleep
Sleep deprivation can cause changes to your appetite and calorie consumption. Don’t look at any screens before bed and have a consistent bedtime. Also, give your body time to adjust to a new sleep routine?; changes don’t always stick right away.
6. Brush your teeth after meals
Anecdotal evidence shows that ?brushing your teeth and flossing after a meal could help prevent overeating by temporarily affecting your taste buds and possibly lessening your desire to snack between meals. Some dental health experts advise against brushing teeth immediately after eating or drinking anything acidic, including soda, fruits and sour candies. Acid can soften your tooth enamel, and brushing immediately could take the enamel off. To prevent that scenario, you may want to wait an hour to brush to give your enamel a chance to harden again. Then, refrain from eating for the rest of the evening.
7. Add whey protein to your diet
Studies have shown that replacing part of your calories with whey protein could aid with weight loss. Aim for 60 grams of protein per day, divided into 15 - 30 grams per meal.? ?Just make sure there aren’t too many added sugars?, calories or artificial ingredients. ????It’s also important to make sure you don’t overdo your protein intake, which could lead to weight gain.
8. Know your stress triggers and how to deal with them
Stress has long been linked to weight gain and increased difficulty in losing weight. Factors can include stress-related overeating and the impact anxiety can have on your physiology. Understand your stress triggers, then build a conceptual framework for what you will do when stress hits.
9. Understand the role loneliness plays in weight
Social disconnection can shorten lives by about the same amount as smoking 15 cigarettes per day, according to a 2023 advisory. That loneliness can lead to turning to food for comfort and not wanting to do physical activity on your own.
10. Remove easy access to unhealthy foods
If you walk into the house and the first thing you see is a cookie jar sitting on a shelf or a bowl of candy on the counter, it makes it much easier to grab a treat without thinking. Keeping temptation out of sight can prevent such impulses.
If you’re busy during the week, dedicate time for meal planning on the weekends so you are not scrambling at the last minute to find something to eat on a daily basis or grabbing convenience items.
Think of your grocery cart the same way you’d balance your dinner plate — half should be filled with vegetables, while protein and carbohydrates each take up a quarter. Start in the produce section and let fresh fruits and vegetables take up most of your cart.
11. Be open to taking breaks from your weight loss routine
Be prepared for that holiday, vacation, wedding or other time away when you can’t adhere to things the way you would normally.
Have the confidence to know that you will get back on track to the good behaviors you were doing before. Recognize that life will get in the way, interruptions will happen, but don’t let that bring you down.
12. Keep a cooler in your car
If you’re always on-the-go, it’s easier to have healthier food choices with you than going to a fast food drive-through or grabbing processed foods for convenience. Consider pre-cut vegetables, fruit or other whole foods to store with you for a healthy meal or snack.
13. Journal your food intake
Journaling or keeping a food diary may help you better understand your eating habits and what you’re regularly munching on - both the good stuff and not-so-good stuff. By tracking your eating habits, including the foods you consume, the portion sizes, the timing, and your emotional state, can help you understand patterns and behaviors that may impact your health goals, according to Harvard Medical School.
Research suggests that people who track their diet, exercise, and weight are more likely to lose weight. This helps you spot patterns in your habits and gives you a clear picture of what you eat throughout the day. - Source: www.aarp.org/health/healthy-living/home-remedies-for-weight-loss
Did you know?
Alternative
Complementary approaches clinically shown to decrease body weight (albeit with limited supportive data) include acupuncture and vitamin D supplementation.
