How to naturally lose weight fast

Many diets, supplements, and meal plans promise quick weight loss but often lack scientific proof. However, some strategies are backed by research and can genuinely help with weight management.

These strategies include regular exercise, tracking calorie intake, intermittent fasting, and cutting down on carbs.

In this article, we’ll explore nine proven methods for effective weight loss.

Science-backed ways to lose weight

Methods of weight loss that scientific research supports include the following:

1. Trying intermittent fasting

Intermittent fasting (IF) is an eating pattern that alternates between short periods of fasting and eating within a limited time frame each day.

Research has shown that intermittent fasting, for up to 26 weeks, can be just as effective for weight loss as a daily low-calorie diet.

Here are some of the most popular intermittent fasting methods:

• Alternate Day Fasting (ADF) : involves fasting every other day, while eating a regular diet on non-fasting days. A modified version allows for consuming 25-30% of your daily energy needs on fasting days.
• The 5:2 Diet: Fast two days a week, consuming only 500–600 calories on those fasting days.
• The 16/8 method: Fast for 16 hours and eat only within an 8-hour window, typically from noon to 8 p.m. Research has shown that limiting eating to this time frame can lead to reduced calorie intake and weight loss.

It’s important to maintain a healthy eating routine on non-fasting days and avoid overeating.

2. Tracking your diet and exercise

To lose weight, it’s important to stay mindful of what you eat and drink each day. A simple way to do this is by recording your meals in a journal or using an online food tracker.

Research suggests that tracking your diet and exercise can be effective for weight loss, as it encourages positive behavior changes and boosts motivation.

A study found that consistently tracking physical activity can support weight loss. Even a simple tool like a pedometer can be an effective aid in reaching your goals.

3. Eating mindfully

Mindful eating involves being fully aware of how and where you eat, allowing you to savor your food more. This practice can enhance your eating experience and may also support weight loss.

With busy lifestyles, many people often eat quickly while on the go, in the car, at their desks, or while watching TV. This can lead to a lack of awareness about what and how much they’re actually eating.

Techniques for mindful eating include:

• Sitting down to eat, preferably at a table: Take the time to focus on your food and savor the experience.
• Avoiding distractions while eating: Avoid turning on the TV, laptop, or phone during meal.
• Eating slowly: Take your time to chew and truly enjoy your food. This practice can aid in weight loss by giving your brain the time it needs to recognize when you’re full, helping to prevent overeating.
• Making considered food choices: Opt for nutrient-rich foods that keep you feeling satisfied for hours, not just minutes.

4. Eating protein with meals

Protein helps regulate appetite by influencing hormones, reducing the hunger hormone ghrelin, and boosting satiety hormones like peptide YY, GLP-1, and cholecystokinin. This helps you feel fuller for longer.

Research on young adults has shown that the hormonal effects of eating a high-protein breakfast can keep you feeling full for several hours.

Great options for a high-protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.

5. Cutting back on sugar and refined carbohydrates

The Western diet is becoming increasingly high in added sugars, which are strongly linked to obesity, even when consumed in beverages rather than food.

Refined grains are processed to remove the bran and germ, stripping away most of their fiber and nutrients. Examples include white rice, white bread, and regular pasta.

These foods digest quickly and convert to glucose rapidly. The excess glucose spikes insulin levels, which encourages fat storage in adipose tissue, leading to weight gain.

A 2023 study found that consuming refined grains is linked to weight gain, while research shows that whole grains are more likely to curb hunger and increase feelings of fullness, potentially leading to lower calorie intake.

Whenever possible, it’s best to replace highly processed and sugary foods with more nutrient-dense alternatives. Some great food swaps include:

• Opt for whole-grain rice, bread, and pasta instead of the white varieties.
• fruit, nuts, and seeds instead of high sugar snacks
• Choose herbal teas and fruit-infused water as a healthier alternative to sugary sodas.
• smoothies with water or milk instead of fruit juice

6. Eating plenty of fiber

Dietary fiber refers to plant-based carbohydrates that can’t be digested in the small intestine, unlike sugars and starches. Adding plenty of fiber to your diet can enhance feelings of fullness, which may support weight loss.

Fiber-rich foods include:

• Whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye
• fruit and vegetables
• peas, beans, and pulses
• nuts and seeds

7. Balancing gut bacteria

An emerging area of research is exploring how gut bacteria influence weight management.

The human gut is home to an immense variety of microorganisms, including approximately 39 trillion bacteria.

Each person has a unique balance of bacteria in their gut. Certain types can increase the amount of energy absorbed from food, which may contribute to fat storage and weight gain.

Certain foods can help boost the number of beneficial bacteria in the gut, such as:

• A wide variety of plants: Boosting the intake of fruits, vegetables, and grains increases fiber and promotes a more diverse set of gut bacteria. Aim to make plant-based foods, including vegetables, about 75% of your meal.
• Fermented foods: Fermented foods such as sauerkraut, kimchi, kefir, yogurt, tempeh, and miso are rich in probiotic microorganisms. Research on kimchi suggests it may have potential anti-obesity benefits, while studies indicate that kefir may support weight loss in overweight women.
• Prebiotic foods: Prebiotic fibers help stimulate the growth and activity of beneficial bacteria that support weight control. They are found in various fruits and vegetables, including chicory root, artichokes, onions, garlic, asparagus, leeks, bananas, and avocados. Grains like oats and barley are also good sources of prebiotic fiber.

8. Getting a good night’s sleep

Many studies have found that sleeping less than 5-6 hours per night is linked to a higher risk of obesity. Several factors contribute to this connection

Research suggests that insufficient or poor-quality sleep slows down metabolism, the process by which the body converts calories into energy. When metabolism is less efficient, unused energy may be stored as fat. Additionally, poor sleep can lead to insulin resistance and higher cortisol levels, both of which contribute to fat storage.

Sleep duration also influences the regulation of the hormones leptin and ghrelin, which control appetite. Leptin signals the brain when you’re full.

9. Managing your stress levels

Stress triggers the release of hormones like adrenaline and cortisol, which initially suppress appetite as part of the body’s fight-or-flight response.

However, when stress becomes chronic, cortisol levels stay elevated in the bloodstream, increasing appetite and potentially leading to overeating.

Cortisol signals the body to replenish its energy stores, primarily by craving carbohydrates as the preferred fuel source.

Insulin moves the sugar from carbohydrates into the muscles and brain. If this sugar isn’t used for energy during a fight-or-flight response, the body stores it as fat.

Insulin helps sugar enter the body’s cells to be used for energy. If the sugar isn’t used right away, the body stores it as glycogen (the storage form of glucose) or as fat.

Researchers found that combining an 8-week stress-management program with a low-calorie diet led to a significant reduction in body mass index (BMI) for overweight and obese children and adolescents.

Some methods of managing stress include:

• yoga, meditation, or tai chi
• breathing and relaxation techniques
• spending some time outdoors, for example walking or gardening