Medically reviewed by Jared Meacham, PhD., RD, CSCS — Written by Adda
Losing weight doesn’t have to be hard. These 29 tips are backed by science and can help you lose weight naturally, without extreme diets or harsh rules.
There’s a lot of bad weight loss information on the internet. Much of what’s recommended is questionable at best, and not based on any actual science. However, there are several natural methods that have actually been proven to work. Here’s how to get started.
1. Add Protein to Your Meals
Add Protein to Your Meals
Protein is very important when you’re trying to lose weight naturally.
It helps your body burn more calories because it takes more energy to digest.
Eating protein can also make you feel full longer, so you don’t get hungry soon after a meal.
This can help you avoid overeating or snacking too much.
Try foods like: Eggs, beans, chicken, tofu, yogurt, and lentils.
2. Eat More Whole Foods
Whole foods are fresh and natural, meaning they haven’t been processed or changed with added ingredients.
These foods give your body the vitamins and minerals it needs, without extra sugar, salt, or fat. Eating more whole foods helps your body work better and supports weight loss in a healthy way.
Examples: Fruits, vegetables, whole grains, nuts, seeds, and fresh meat.
3. Cut Back on Processed Foods
Processed foods often contain hidden sugars, bad fats, and preservatives.
These can cause weight gain and make it harder for your body to digest food properly.
Many processed foods are also high in calories but low in nutrients, meaning they don’t satisfy your hunger for long.
Avoid: Chips, candy, fast food, and sugary cereals.
4. Keep Healthy Snacks Handy
Having healthy snacks nearby is a smart way to avoid grabbing unhealthy ones when you’re hungry.
When you plan ahead and keep good options close, you’re more likely to stay on track with your weight loss goals.
Good options: Nuts, fresh fruit, yogurt, or sliced veggies.
Tip: Prepare small snack portions in advance to avoid overeating.
5. Drink More Water
Water plays a big role in natural weight loss.
Drinking enough water can boost your metabolism and help your body burn more fat.
It also keeps you full and reduces the chances of confusing thirst with hunger.
A glass of water before meals may help you eat less.
Tip: Aim for 8–10 glasses of water a day.
Carry a water bottle to stay hydrated throughout the day.
6. Eat Less Sugar
Too much sugar can lead to weight gain, increase cravings, and even cause health issues like diabetes.
Cutting down on sugar helps you lose weight more easily and feel better overall.
Start by checking food labels and avoiding sugary drinks and desserts.
Instead, use: A little honey, fresh fruit, or dates to sweeten things naturally.
7. Enjoy Coffee Without Sugar
Coffee can support weight loss because it increases your energy and helps burn fat. But adding sugar, cream, or flavored syrups can cancel out the benefits. Keep it simple and enjoy coffee black or with just a small splash of milk.
Tip: Limit yourself to 1–2 cups a day, and avoid drinking coffee late in the day to prevent sleep issues.
8. Avoid Sugary Drinks
Liquid calories, like those in soda, juice, and energy drinks, add up quickly and don’t fill you up. These drinks often have a lot of sugar, which can lead to weight gain. Choosing healthier options helps your body stay balanced and supports natural weight loss.
Try instead: Water, herbal tea, or sparkling water with lemon.
9. Choose Whole Grains
Whole grains take longer to digest than refined carbs, helping you feel full longer and preventing blood sugar spikes. This helps reduce cravings and keeps your energy steady throughout the day.
Better choices: Oats, brown rice, quinoa, or whole wheat bread. Look for the word “whole” in the first ingredient listed on packaged foods.
10. Avoid Eating Too Late
Eating late at night can confuse your body’s natural rhythm. When you eat just before bed, your body may store more of that food as fat instead of using it for energy. Try to eat dinner at least 2–3 hours before bedtime to help your digestion.
Tip: If you’re hungry late at night, try herbal tea or a light, healthy snack.
11. Try Intermittent Fasting
Intermittent fasting means eating during certain hours and fasting during others. It can help you naturally eat fewer calories and boost the hormones that help burn fat. It’s not about skipping meals but about having a routine that lets your body rest and use stored fat for energy.
Examples: Eat between 12pm–8pm and fast the rest of the day (16/8 method). Start slow if you’re new to this approach.
12. Eat Mindfully
Mindful eating means paying attention while you eat. Slow down, chew well, and enjoy each bite. This helps your brain know when you’re full, so you don’t eat more than you need.
Tip: Turn off distractions like TV or your phone while eating.
13. Use Smaller Plates
Smaller plates help you eat less by making your portions look bigger. This simple trick can prevent overeating without making you feel deprived. Your brain sees a full plate and feels satisfied, even if the portions are smaller.
Try this: Use a salad plate instead of a dinner plate for your meals.