29 Ways Approved by Science to Lose Weight Naturally

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Weight loss is a tough journey and wrong information can make it tougher for you. There are many tips and tricks that will claim fast weight loss but the reliability is in question. Weight loss can be looked at from a simple perspective.

It is as simple as you can think Weight loss is also studied deeply by science and this study has helped the scientists to come up with some ways that can help you in weight loss. These ways are going to make your weight loss easy.

If you are looking for ways in which you can make sure to port less and more meaningful efforts but get the required results, then you should definitely give a read to these 29 ways approved by science to lose weight naturally.

Eat More Fiber

Yiu can make your diet routine more practical and weight loss-oriented by adding more fiber to it. Fiber will help you a lot during your weight loss journey because fiber helps keep the stomach full for a longer period of time.

This fullness will prevent you from eating anything unhealthy and the unhealthy snacking will be completely avoided. It also helps in making the gut health healthy and the problems related to constipation will be resolved.

Stay Hydrated!

Hydration is one the most important elements of the weight loss journey because water will help your body fight the urge of cravings by keeping the stomach full and preventing the body from getting dehydrated.

It is essential to drink at least 8 to 12 glasses of water daily. This will ensure to detoxify your body and flush out the toxins from your body. Hydration will stop the sweet cravings and this will help you keep track of the calories.

Control Portion Size

You cannot lose weight by eating the number of calories that you are not supposed to have. The most important thing during the weight loss journey is to control your portion sizes and make sure to eat within the required limit. 

This practice will also prevent you from starving yourself by worrying about getting fat. By controlling portion sizes you will be able to not eat too much or too less. 

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Practice Mindfulness

As per science, the food we eat will only give us complete nutrition if we first eat it from our eyes. There are 3 ways of eating the food, by eyes, nose, and mouth. If you will not be mindful of what you are eating it will be of no worth.

First, try to be mindful and observe the food on your plate by your eyes smell it by your nose, and then proceed to eat it. Do not watch TV or any screen or get caught in distraction while eating your food. 

Limit Processed Foods

You should limit processed, packed, and junk food. These foods do not have any value of their own and this 0 nutrition food can add lots of calories to your body. This will make your body fat.

Processed foods are many of the times not fresh and they are rich in calories, salt, sugar, and oil. All these things can cause you to get obese and can also cause heart issues, blood pressure, and diabetes.

Add Protein to Your Diet

You should add protein to your diet and focus on getting a definite amount of protein every day because only this will help you repair the muscle break while you do strength training or other exercises.

Try protein sources like lean meat, beans, tofu, eggs, vegetables, and fish. Protein will also help you in controlling your appetite. One protein-rich dish daily will nourish your system and will provide you with fullness throughout the day.

Choose Whole Grains

You should also add whole grains to your diet because it will help you in making your diet a balanced diet. Whole grains are rich in nutrients and they will nourish your body as well as add value to your meal.

You will be able to complete your vitamins, minerals, and protein intake by eating whole grains. You can add sources of whole grains like rice, quinoa, oats, and lentils. These are all healthy and great choices for weight loss.

Include Healthy Fats

Fats are not bad. In simple language, healthy fats are not bad and our body requires healthy fats to function properly. Do not avoid every type of fat by thinking that fats in general are bad for your body. 

Choose unsaturated fats which can be found in avocados, nuts, and olive oil. These fats will nourish your body. Avoid saturated fats as these will contribute to developing fat and cholesterol in your body. 

Get Enough Sleep

Sound sleep is very much during the weight loss journey. If you want to lose weight then your body should be completely relaxed to make the required efforts. Try getting at least 7 to 8 hours of sleep daily. 

Bad sleeping patterns can badly disrupt your weight loss journey. When you sleep, your body repairs and heals itself. As per science, your body also burns toxins and calories while your body is at rest mode. 

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Reduce Stress

Stress could be your biggest obstacle during the weight loss journey. It can cause you to be in a bad mood and not make the best efforts that you usually can. Stress can also cause you to eat without even noticing and can accelerate unhealthy cravings. 

Increase Physical Activity

To burn the calories consumed, you should move your body every day. This is very important because physical activity can help you burn the calories that you have eaten. By sweating yourself, you can also boost your mood. 

This will make you shed pounds at a fast speed. Try to exercise for at least 30 minutes to 1 hour daily. This will also provide many health benefits to your body and will help you feel accomplished.

Try Cardio!

You can try out cardio exercises to make your exercise routine fun and realistic. You can start by doing low-intensity cardio exercises and slowly increase the level of it to medium-intensity cardio exercises. 

Cardio exercises like walking, cycling, running, and dancing can help you burn calories fast and in less time. Try other cardio exercises freely available on the internet to level up your workout game.

Strength Training Could be Helpful

If you want to tone your body and get a sizzling figure then strength training is very helpful. Strength training will help you in building muscle mass and it also boosts your metabolism. 

Strength training exercises like planks, squats, weight-lifting, and so on can do the work for you. You should do strength training at least 2 to 3 times a week to see the results. 

Stay Consistent

Without consistency, you cannot see the results in your weight loss journey. Weight loss requires determination, consistency, and effort. You have to push yourself daily to get up and do the things that are good for your body. 

You have to force yourself to eat healthy even against your will and prevent yourself from giving in to unhealthy cravings. Consistency will only help you see the results and retain the results. 

Set Realistic Goals

You should set realistic goals for yourself during the weight loss journey. By setting realistic goals you can make sure that you are staying motivated throughout your weight loss journey. Do not compare yourself with others or try to adopt others’ routines or to-dos. 

You can only be peaceful during your weight loss journey if you will not push your body to do the things that it does not desire to do. By setting unrealistic goals, you will just demotivate yourself and this will not help you in achieving anything. 

Do High-Intensity Interval Training (HIIT)

If you want to level up your weight loss journey and see the results instantly, then try doing high-intensity interval training (HIIT). 

This exercise will increase your heart rate and promote cardiovascular health. This exercise will help you burn calories efficiently and improve your body’s fitness. 

Keep a Food Journal

Try maintaining a food journey, this will help you become aware of what you are eating. In this way, you can monitor your eating patterns. 

It will also help you in planning the meals of the next day in advance, getting prepared for what to eat, and controlling the calories. Journalising also helps in identifying the portion for improvement. 

Eat More Vegetables

Try eating more greens and vegetables during your weight loss journey. This will make your body healthy. You can make your dish more welcoming by using seasonal vegetables. 

Vegetables are low in calories and high in nutrients. This makes them an appealing ingredient for weight loss. Fill up on veggies to reduce the overall calorie intake.

Limit Added Sugars

Sugar can be poison for your body, especially white sugar and added sugar. This sweet thing can give pleasure to your tongue but can cause serious harm to your body. 

Sugary items contribute to weight loss because they are rich in calories and can also cause serious health issues like diabetes. 

Try Intermittent Fasting

If you are unable to see the results by the normal eating window, then you should try intermittent fasting. In intermittent fasting, you have to fast for some period and eat during the eating window. 

Intermittent fasting helps the body to digest the food properly and use the stored fat as glucose for energy. You can use the 16/8 method.

Stay Accountable

You should stay accountable for your actions. You should feel responsible for what actions you are taking and how it will impact your weight loss journey because only accountability will make you responsible and will push you to work hard and eat healthy. 

Avoid Overeating

You should completely avoid overeating and do not eat beyond a limit. Try following the 80/20 rule in which you should eat till your stomach is 80% full. 

Leave the 20% stomach empty. This will help you in digesting your food and will also prevent you from consuming too much calories. 

Avoid Liquid Calories

Liquid drinks also contain calories so you should avoid any calories in a liquid form that can disturb your whole foods. Avoid sugary drinks that contribute to weight gain. 

Instead opt for water, herbal tea, green tea, or black coffee. These things are low in calories and will provide a refreshing boost to your body. 

Eat More Slowly

Eat more slowly and chew the food completely to get the most nutrients. This will help your body to digest the food easily and promote healthy gut health. It will also give your body time to feel full and will also reduce the likelihood of overeating.

Choose Healthier Cooking Methods

You should try cooking your food in a healthy way. Stop cooking the food in ways like deep frying or by using lots of oil and spices. 

Instead use methods like baking, grilling, or steaming the food. It will minimize the use of added fats.

Plan Your Meals

Try planning your meals in advance. This will help you to have healthy foods even when you are in a rush. You can plan and prepare your food in advance. 

This will also reduce the temptation of unhealthy choices because you will know what you want to eat next. You can even plan the meals for the whole week. 

Get Support

Weight journey can be overwhelming and hard and on times when you feel all alone and low, try seeking support from the people you trust like family and friends. 

It is always a blessing to have people around you that cheer you when you feel low. Weight loss is often more successful with a support system. 

Stay Patient

Weight loss takes time and to see the results, you have to be very patient. Patience will only help you in your journey. Try motivating yourself by celebrating small victories. 

Consult a Professional

Consult a health professional or doctor for any queries or whenever you feel like it because when it comes to your body you have to be quick to act. They can provide you with personalized guidance based on your body type and health needs. 


In conclusion, losing weight naturally involves making small and consistent changes to your lifestyle. These 29 science-backed tips can guide you on your weight loss journey. 

Remember it’s about adopting healthier habits such as eating more fiber, staying hydrated, and being mindful of portion sizes. 

Combine these tips with regular exercise, and proper sleep, stay patient, and celebrate the victories. With dedication and a balanced approach, you can achieve your weight loss goals in a sustainable and healthy way.  

Frequently Asked Questions [FAQs]

  1. Is there any scientific way to lose weight?

Ans.  As per science, weight loss can be achieved in natural ways like exercising, keeping track of calories, hydration, and staying positive.

  1. How can I lose weight effectively and naturally?

Ans. To lose weight efficiently and naturally, you have to stay consistent and adopt a healthy lifestyle by starting to eat healthy, controlling portion sizes, and exercising daily.

  1. What is the secret of healthy weight loss?

Ans. The secret of healthy weight loss is determination and consistency. Only by producing sweat daily can you lose weight.

  1. Can I lose weight just through diet?

Ans. Yes, you can achieve healthy weight loss by only eating a healthy diet and controlling your portion sizes. However, this will take time. 

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