18 Natural Weight Loss Tips Backed By Science

Are you looking for some natural weight loss tips actually backed by science?

The weight loss industry is full of misconceptions and myths.

Fat is bad.

Sugar is bad.

Carbohydrates are bad.

Too much meat is bad.

Eggs are bad.

No, wait, eggs are good.

Nope, they’re bad again.

Count calories.

Don’t count calories.

WHAT DO YOU WANT FROM ME!?

I know. It’s tough. It’s confusing.

That’s why, in this article, we’re going to give you some weight loss tips that are actually backed by scientific studies.

It’s not an end-all-be-all guide, but it should help you to make some basic decisions on what to add into your daily routine to help you lose some weight!

And if you need a full plan to help you do so, make sure to check out our 40-Day Fat Loss Challenge after reading this article!

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1. Drink a lot of water, especially at particular times in the day.

Everyone knows they should be drinking more water, but there are also certain times that it is best to drink it.

Drinking a glass and a half of water (18oz) before a meal has been shown to help dieters lose 44% more weight (1).

It has also been shown that drinking a glass of water boosts metabolism by up to 30% (2).

2. Go to bed early.

Another underrated tip for losing weight is going to bed earlier and getting better quality sleep.

Obesity and sleep deprivation have a strong correlation, with a 55% increased risk in adults and an 89% increased risk in children.

The three most important things to do before going to bed are to keep your room cool (under 70 degrees), turn out all lights so that it is completely dark, and avoid using gadgets one hour before bed.

3. Eat more protein.

Simply adding protein into your diet and not changing anything else is one of the easiest ways to lose weight.

A high-protein diet boosts metabolism by 100 calories, and participants who ate more protein consumed 441 fewer calories in their day (3, 4, 5).

The best sources of protein for your health are salmon, lean organic chicken, whole eggs, and a good-tasting whey protein.

There are also plenty of protein options for non-meat eaters as well.

4. Drink black coffee.

Coffee has many health benefits and is rightfully referred to as liquid gold.

Antioxidants abound in coffee, and researchers have found that coffee beans contain over 1,000 different types of antioxidants! Additionally, studies have indicated that it increases fat burning by 10–29% and speeds up metabolism by 3–11%. (6, 7).

Make sure you’re getting an organic coffee blend that is free of pesticides and dangerous carcinogens.

5. Cut sugar out.

Added sugar is the single most dangerous component of the modern diet.

Type II diabetes, obesity, heart disease, and numerous other serious conditions brought on by weight gain are all closely linked to sugar. (8, 9).

Cutting out added sugar (fruits are fine) is one of the most important steps in healthy weight loss, and if you feel like you’re struggling to accomplish this, I recommend our Fat Loss Challenge that starts out with a detox.

6. Keep insulin down by avoiding refined carbs.

Blood sugar and insulin levels rise sharply when refined carbohydrates, such as sweets and white grains, are consumed.

As a result, there are more desires and food intake increases. Plus, numerous studies have connected refined carbs to obesity.(10, 11).

The key is to consume fiber with carbohydrates in their natural state. Foods such as brown rice, whole potatoes, and fruits are good carbohydrates because their fiber prevents this blood sugar spike.

7. Eat foods with cayenne pepper.

Cayenne peppers contain capsaicin that can help with weight loss.

This compound boosts the body’s metabolism and curbs appetite for better craving control (12).

Adding hot sauces or a small pinch of ground cayenne to your food are the simplest ways to include more into your diet. However, exercise caution—it can rapidly become extremely spicy.

8. Use a food diary.

Increasing your awareness of the items you eat is a fantastic method to speed up weight loss.

Numerous studies have demonstrated that those who keep food and goal notebooks consume fewer calories.(13, 14).

The easiest way to keep track is on your phone with myfitnesspal, or you can create an Instagram account to keep up a food log.

9. Lift weights.

When losing weight, the body will slow down its metabolism in response to dieting.

Weightlifting is a great way to combat this problem because it adds lean muscle and keeps the metabolism high even when dieting (15, 16).

Lifting weights 2 times a week is all that is needed to get the desired effect.

10. Drink matcha green tea.

Matcha green tea is an excellent weight loss solution because of its effects on metabolism, appetite control, and fat burning.

It also contains catechins, which enhance the fat-burning effect of caffeine (17, 18).

Drink it in a cup of water or add it to a smoothie, which has the same effect.

11. Never drink your calories.

Fruit juices, energy drinks, and ugary sodas are among the worst diet items for weight reduction nowadays.

Fruit juices such as orange juice, apple juice, etc. have nearly identical amounts of sugar compared to soft drinks (19).

Get fruit from whole and natural sources and energy from a warm cup of black coffee instead.

12. Eat slowly, and savor your food.

The stomach's signal to the brain that it is full takes twenty minutes to register.

Research has demonstrated that eating slowly reduces caloric intake and boosts the synthesis of the hormone responsible for weight loss.(20, 21).

Take at least 5 slow bites, savoring every last flavor and enjoying the food before swallowing.

13. Cook with coconut oil.

Coconut oil is a medium-chain triglyceride fat that is different from other sources of fats.

I have an extensive post on the health benefits of coconut oil and 25 daily uses for it.

These fats boost metabolism by 120 calories per day, and also reduce appetite, causing people to eat up to 256 fewer calories per day (22, 23).

14. Eat more vegetables.

This is a fact supported by science, thus it's not that complicated.

It should come as no surprise that those who consume more vegetables lose weight because they are high in nutrients, high in fiber, low in calories, and contain water.

veggies can never go wrong, but since they are the healthiest, pay special attention to consuming dark, leafy veggies at every meal.

15. Use portion control containers.

A fun little trick on the brain to eat fewer calories is to use small containers for your meals.

You can actually use these containers to ensure you’re getting a balanced meal every time!

It’s strange, but it seems to work, causing individuals to eat considerably less food (25).

16. Eat eggs in the morning.

Not only are whole eggs among the healthiest foods on the planet, but they also help with weight loss.

People who eat eggs and whole grains for breakfast tend to consume fewer calories throughout the day.(26, 27)

Don’t be afraid of eating whole eggs, because the latest research confirms that they do not raise bad cholesterol.

17. Grab a whey protein drink.

I stated the importance of getting enough protein in your diet once on this list already.  It really is THAT important.

Whey protein is one of the easiest and cheapest sources of protein in the world.

This drink can help you lose eight pounds of weight and gain more lean muscle mass when you replace other calories with it. (28).

Our friends at Healthy and Happy Hour recently wrote a good article on the 5-Best Tasting Protein Powders for Women.

18. Don’t “diet.” Eat healthy instead.

The majority of "diets" have the flaw of not being sustainable over time.

Research has even demonstrated that dieting consistently predicts future weight gain.(29).

Spend more of your time focusing on eating healthy foods than being on any sort of restrictive diet.

If you liked this article on natural weight loss tips and are READY to lose some weight fast with a safe and healthy diet, our 40-Day Fat Loss Challenge is the best place to start!

People lose an average of 30-40 pounds in 40 days and absolutely love it!  But even better than the weight loss is the feedback we get from people about how the program has taught them how to change their eating habits and find a diet that truly works for them in the long-term.

We have over 1,000 people in our private support group going through the Challenge together, and every day they are sharing experiences, results, motivation, and lots of recipes!

If you are ready to make some changes in your life, this is the ONLY place you should start.  We will teach you exactly how to make the necessary changes in your diet and your lifestyle and how to keep them “beyond the diet.”

Click here to start YOUR 40-Day Fat Loss Challenge today!

Leave a comment below if you enjoyed this article on natural weight loss tips backed by science or have any questions!