10 Effective ways on How to Reduce Weight Naturally (Backed by Science)

Weight loss brings to mind images of tonics, plates of wilted salad leaves and magic “slimming pills.” But that couldn’t be further from the truth! The science behind weight loss is helping your body adjust to a new metabolic rate with the right combination of foods. 

You need to learn how to reduce weight naturally, without chemical stimulants or starvation. Here are some natural weight loss tips and 10 ways to lose weight naturally without depriving yourself or eating the wrong foods. 

Steer Clear Of Packaged Food

It’s simple logic: food should come from farmers, not a box. Packaged foods - from instant upma and poha to noodles and pasta - are engineered to leave you wanting more.

They are devoid of any real nutrition and are composed largely of refined carbohydrates and extra salt, sugar and chemical preservatives. Cutting down on processed foods and replacing them with whole foods is one of the best natural weight loss tips you can follow.

How to Reduce Weight Naturally With Food

1. Pack In The Protein

If you want to know how to reduce weight naturally with food - eat more protein. Protein can boost metabolism, because your body burns more calories when digesting and metabolising protein. Protein also makes you feel full, keeping cravings at bay.

2. Make Fruits And Vegetables The Heart Of You Plate

Any and every doctor and health practitioner will tell you the same thing: eat more fresh fruits and vegetables. Fruits and veggies are high in fibre and water and tend to have fewer calories and lower energy density. This means you can eat more of them and feel full without consuming too many calories.

‍3. Small Plates, Big Difference 

Here’s how to reduce weight naturally: be mindful of portions. And the best way to make sure you don’t overeat is to use smaller plates and bowls. Studies suggest that using smaller plates helps you reduce intake, as it changes your perception of portion sizes. A larger plate encourages you to fill up the entire surface with food, which may not be necessary.

4. Eat Mindfully, Savour Your Food

When was the last time you sat down and ate your meal slowly and mindfully, without distractions? When we eat while watching Netflix, while working side by side, driving or doing any other activity, we tend to scarf down our food without really tasting or appreciating it - and we end up feeling unsatisfied.

Eating slowly, taking the time to chew your food carefully - that’s how to reduce weight naturally. When you eat in a hurry, you consume too many calories before you even realise you are full. 

5. Stay Away From Added Sugar

If you are wondering how to reduce weight naturally, look at the ingredient that is lurking in everything from your morning coffee to sauces and spreads: refined sugar. Sugar goes by many names: dextrose, fructose, sucrose, maltose and more. Read your labels carefully and avoid refined sugar as much as you can.

6. Dip Into Your Spice Box

When it comes to how to reduce weight naturally, spices are your best friend.

Spices like chillies and capsicum contain a compound called capsaicin, which has been shown to boost metabolism and burn fat. Other spices like cumin seeds also help suppress appetite/curb cravings.

7. Hydrate Well, Hydrate Often

Here’s how to reduce weight naturally: drink more water. Our body is largely composed of water, and drinking enough of it keeps our system running smoothly. Drinking water before meals helps reduce appetite and the intake of calories. 

8. Get Yourself Some Green Tea

Green tea contains catechins that boost metabolism and have fat-burning properties and the antioxidants help purify the system as well. Replacing your morning sugary, milky coffee with green tea helps in losing weight naturally.

9. Cardio

Exercise is an important aspect of weight loss. If you are looking for how to reduce weight naturally, make sure you indulge in some cardio exercises like jogging, cycling, running or swimming a few times a week.

10. Sleep Matters

Sleep and rest have an effect on our weight. When we don’t sleep enough or get enough rest, the appetite hormones in our body are disrupted.

If you are looking for the best way to reduce weight naturally, contact us at Nutrition By Lovneet. We’ve helped thousands of patients on their journey by helping them with a diet that suits their lifestyle and metabolic rate. 

We combine your health goals with the foods you like and help you find a balance. Our diet plans help in losing weight naturally, without making you feel starved or deprived. For us, weight loss is not an overnight process but a journey and lifestyle