20 easy ways to lose weight naturally
Fitness or fatness? Discover 20 simple ways to lose weight naturally
Losing weight is big business right now and there’s so much information and products out there that starting your weight loss journey can seem intimidating. Supplements, weight loss plans, exercise equipment, fat burning treatments, fad diets… the list goes on!
I believe in keeping things simple, at least to begin with, which is why I endorse a more holistic way of losing weight. This means moving your body regularly, eating natural, whole foods and following a toxic and chemical-free lifestyle.
Once you’ve mastered the basics of healthy, holistic living, you can look into other, more sexy weight loss trends. But for now, here are 20 very simple and natural ways to lose weight:
1. Eat more protein
We need protein for all aspects of our health – it’s a no-brainer. A diet rich in protein is key to losing weight and maintaining good health, skin, hair and nails. In fact, a diet high in protein can help boost metabolism by up to 100 calories per day. This is because our body naturally burns more calories when it has to digest protein.
Foods that are rich in protein are also incredibly filling, which can help suppress appetite and stop you from snacking in between meals. Start your day with a breakfast rich in protein, like scrambled eggs, with a decent amount of healthy fats and you’ll be full and happy for hours.
2. Eat more ‘whole’ foods
The term ‘whole foods’ is thrown around a lot in the health world, but what does it really mean? Whole foods are food that contain a single ingredient (no added sugars, preservatives, etc), and are completely natural and unprocessed.
By eliminating other, filler ingredients from your food you can enjoy its full health benefits without the side effects of added fats, sugars, etc. Examples of whole foods that will keep you full and keep the weight off include fresh vegetables, legumes, nuts, seeds and legumes.
3. Always keep a stash of healthy snacks ready
Do a quick inventory of your fridge and kitchen cupboard. If you find that it’s stocked with sweets, junk and processed food, chances are it will be difficult for you to resist the urge to snack on them. In fact, studies show that the food in your home will affect your weight and eating behaviour.
By eliminating the junk food you are also eliminating the chances of you bingeing or eating unhealthy food. I find that keeping pre-made snacks ready in my fridge and bag prevent me from wanting to eat something sugary or unhealthy. Stock your fridge and cupboards with filling, unprocessed snacks like fruits, keto granola, keto chocolate,organic coconut yoghurt, homemade bone broth, fresh veggies, nuts and hard-boiled eggs.
4. Drink more purified water
Did you know that drinking just half a litre of water could help your body burn more calories by up to 30%? Drinking enough water is a no-brainer but not everyone follows this rule. There are so many health benefits of consuming water and it can help aid weight loss by curbing cravings and keeping you full.
In fact, sometimes, we can mistake hunger for thirst. Next time you get a pang of hunger, try drinking a glass of water and see if that helps. Try drinking a glass of water half an hour before your meal and you’ll find that you’ll end up consuming fewer calories.
5. Drink one bulletproof morning coffee to help you burn fats
Swap your sugary lattes for a bulletproof coffee to help you keep the weight off. Coffee is loaded with antioxidants and can help aid weight loss by burning more calories and giving you energy. It’s also known to boost metabolism and contains no calories.
Next time you need a caffeine fix try drinking a cup of black, unsweetened coffee, topped up with healthy fats such as MTC -oil, or virgin coconut oil.
My favourite chemical-free coffee-brand is the original Bullet-proof coffee by Dave Asprey.
(Note: protect your teeth from staining by drinking black coffee with a straw and also coffee is not good for everyone. There is a lot of debate about whether coffee is healthy or not. Never drink more than one a day and coffee is a no go on an anti-inflammation diet)
6. Say no to refined carbs
If your diet contains a lot of refined carbs it will be difficult for you to lose weight. Not only does it contain little or no nutrients, it can also make you pile on the pounds as it’s very easy to overeat.
Refined carbs like white flour, rice and bread, pasta, cakes and most cereals should be avoided as much as possible, if not cut out completely. I follow a grain-free diet, which has helped me keep the weight off seamlessly, as well as give me renewed energy, confidence, glow and happiness!
7. Try mini-fasting
Intermittent fasting is not a fad diet. In fact, people all over the world have been following this type of diet for centuries. It involves a pattern of fasting and eating throughout the week. The most popular method is the 5:2 diet, which restricts the number of calories you consume throughout the week. There are studies to back up these types of diets, however, I personally feel it’s a quick fix, rather than a sustainable, long-term way of dieting.
If you try mini-fast, I would recommend doing it with bone-broth such as mentioned in the Bone Broth Diet book of Dr Kellyans.
8. Drink green tea
Loaded with antioxidants green tea has been linked to aiding weight loss and helping your body to burn more fat. Another, more powerful, type of green tea is matcha green tea, which has more potent health benefits.
9. Keep a food diary
Eating and emotions are inextricably linked, so before you begin your weight loss mission you should try and find your ‘why’. Your ‘why’ is the reason for overeating, not getting enough exercise or consuming too much junk food, and is unique to everyone. Start by keeping a food diary for a week. As well as recording all the food and drink you consume, keep a note of the feelings that come before and after you eat each meal and snack. This will help you find your ‘why’ and allow you to tackle those underlying issues first. Without the right mindset, you’ll find it incredibly hard to lose weight and become healthy.
10. Eat from a small plate
A simple way to lose weight is to switch to a smaller plate so that you automatically cut down on your portion size. A small plate will mean you eat less, but with the perception that you’re eating your normal portion.
11. Go carb-free
By lowering your carb intake and consuming more healthy fats and protein your appetite will begin to reduce and you’ll consume fewer calories. The ketogenic diet is a great starting point as it encourages you to limit your daily carb intake while remaining full through a high intake of fats and a moderate intake of protein. You can read more about the beginner’s guide keto diet here.
If you have a sweet tooth but want to lower your carb intake, consider replacing sugar with monk fruit, erythritol sweetener and def try to make or purchase keto-chocolate (brownies). If you can’t miss
12. Eat slow and chew more
Wolfing down your food without chewing it properly can easily lead to overeating. In fact, studies show that fast eaters are likely to become obese. By chewing more often and slowly you are sending a signal to the brain that you are getting full, which will stop you from eating more than you need to.
13. Cook with coconut oil
Replace your usual cooking oil for organic coconut oil. Not only is it much better for your health, but it also contains a fat called medium-chain triglycerides, which can boost your metabolism, and help you consume fewer calories.
14. Eat more healthy fats
The modern world has turned ‘fat’ into a villain that should be avoided at all costs. At the supermarket or on adverts we are bombarded with the notion that healthy food is ‘low in fat’, but this is simply not true!
To live a healthy and holistic lifestyle, you must be able to know the difference between ‘good fats’ and ‘bad fats’ and remember that cutting a food group completely out of your diet can be detrimental to your health. In fact, since I started to eat more healthy fat my weight has become incredibly stable and has remained low!
Healthy fat inspiration:
- organic cold-pressed olive oil
- organic virgin coconut oil
- organic olive oil
- home-made beef fat
- home-made duck fat
15. Add some spice
By including more spice in your diet you can burn more fat and boost your metabolism. All varieties of chilli peppers contain a compound called capsaicin, which has appetite-reducing properties, as well as many other health benefits. Next time you cook a meal, consider adding some organic extra chilli powder or peppers to your dish. The hotter, the better!
Note: chilli is not suitable on an AIP diet
16. Take probiotics
Probiotics are live bacteria that have many health benefits. By regularly taking a probiotic you can boost your digestion, improve heart health and promote weight loss. Probiotics can help regulate the bacteria in our gut, as well as suppress the absorption of fats. This can help with reducing appetite and managing inflammation.
My absolute favourite therapeutic probiotic brand is KlaireLabs. This is a therapeutic brand (used by many therapists and MD)
17. Sleep more
You can’t expect to lose weight and feel healthier if you aren’t getting enough sleep. Studies found that those who don’t sleep well are 55% more likely to put on weight than those who sleep well. Sleep deprivation can also lead to fluctuations in appetite hormones, making you feel hungrier throughout the day.
18. Introduce more fibre to your diet
Consuming more fibre, especially water-soluble fibre, can help you feel fuller as it delays the emptying of the stomach. Through this delay, the stomach will release satiety hormones, making you think you are full. However, if you don’t usually consume much fibre, start gradually, as too much, too soon can cause bloating and digestion issues like diarrhoea.
19. Brush your teeth after meals
When cravings strike a quick and simple way to kick them to the curb is by brushing your teeth! This is because the strong mintiness of toothpaste will change the taste of whatever snack you were craving and put you off from indulging in it. Next time you finish your meal follow it up with some mouthwash or brush your teeth and you could be less tempted to have that snack or dessert.
20. Do more cardio
Diet alone won’t help you lose weight – you need to move your body and exercise more too. Cardio or making long walks outdoors are great ways to lose weight. Not only will it burn off calories, but it can also improve your overall mental and physical health. Increasing your cardio workouts could also prevent you from developing heart diseases in the future.
By following these twenty tips at the start of your weight loss journey you will have set up a great foundation for living a healthier, happier life. Only then should you begin to explore other diets, treatments and products. Get the basics right and you’ll be unstoppable – good luck!
Empowering others via my anti-ageing wellness platform and holistic health books
I hope you liked this easy Keto-friendly meatloaf recipe. If you would like to learn more about holistic living and clean beauty lifestyle, ensure to check out other pages of this anti-ageing wellness platform.
I changed the way I eat in 2011 when I was diagnosed with hypothyroidism, chronic fatigue and adrenal fatigue, conditions where the thyroid is affected. I had no energy, was exhausted, desperate, and my weight had sky-rocketed.
Because of that, I decided to ditch sugars, processed foods, grains, dairy and toxic chemicals. And step-by-step, I introduced a whole-foods-based (first Paleo) and later an AIP (autoimmune protocol) friendly ketogenic approach to food which gave me my life, vitality, happiness and energy back!
Now, through my holistic wellness books and anti-ageing health platform, I want to empower people around the world do the same and regain their health, hair, life, vitality and beauty!