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While the foundational elements for weight loss include reducing calorie intake, adopting a nutritious diet, and increasing physical activity, there are some surprising and natural remedies that research suggests can also support your weight loss efforts. Incorporating simple adjustments into your daily routine can lead to behavioral changes and foster lifelong healthy habits. When combined with a balanced diet and regular exercise, these tips can help you see positive changes on the scale.
Determining your weight loss goals
For successful weight loss, individuals need to find a method that resonates with them and is sustainable over the long term according to Dr. Maria Collazo-Clavell a professor of medicine in the Department of Internal Medicine and Division of Endocrinology, Diabetes, Metabolism, and Nutrition at the Mayo Clinic.
People often come in saying they’re eating healthily but not losing weight,” Dr. Collazo-Clavell explained. “The issue is usually that they aren’t creating a calorie deficit. The number of calories you need to cut depends on how many you burn. Someone who is very active will see more weight loss compared to someone who is sedentary. Unfortunately since many of us are quite sedentary significant dietary changes are often necessary for weight loss which can make it challenging to stick with them.
A healthy body mass index (BMI) ranges from 18.5 to 24.9. However, BMI isn’t a perfect measure of health since it doesn’t account for factors like age muscle mass or fat distribution. For those over 65 a slightly higher BMI might be beneficial due to age-related loss of muscle mass and bone density. Additionally, it’s crucial to avoid rapid weight loss. The National Institutes of Health recommends aiming for a weight loss of 1 to 2 pounds per week over a six-month period. Before making any changes to your routine especially if you have diabetes or high blood pressure it’s important to consult with your doctor.
Science-supported ways to lose weight naturally
These home remedies offer safe and natural ways to support weight loss and can be used alongside other diet and nutrition plans.
Use smaller plates
It makes sense that using a larger plate often leads to serving more food as people tend to fill their plates to the brim. Research suggests that opting for smaller plates can help you eat less by changing your perception of portion sizes.
The idea is that a smaller plate requires less food to fill it up” said Dr. Collazo-Clavell. People often feel compelled to finish everything on their plate but with a smaller plate you can still finish your meal without overeating. Even if you go back for seconds you’ll still be consuming a smaller overall amount of food and cutting back on calories. I use the plate method at home and find it very effective.
Additionally focus on the quality of the food you’re putting on your plate. Ensure it includes a balanced mix of vegetables, quality carbohydrates, and protein. The MyPlate guide from the U.S. Department of Agriculture can assist in making sure your portions are healthy and
well-balanced.
Eat more slowly
Eating too quickly can lead to consuming more calories before your body has a chance to signal that you’re full. Research indicates that people who eat rapidly are at a higher risk of obesity compared to those who eat more slowly.
The key is to allow your body enough time for the gut to send a signal to the brain that you’re satisfied,” Dr. Collazo-Clavell explained. She noted that individuals struggling with weight often experience faster gastric emptying leading them to feel hungry again soon after eating.
One effective strategy is to put your fork or spoon down between bites which can help you feel fuller and more satisfied. This approach can serve as an alternative to reducing portion sizes. “If you consciously eat less food you empty your stomach more quickly,” Collazo-Clavell said. While it’s a great technique there are physiological factors that can make it challenging. We’re attempting to control something that goes beyond our conscious efforts.” Eating slowly and savoring your food can enhance your sense of satisfaction and fullness from your meal.
Don’t eat while watching TV
Just as eating more slowly can help with calorie control, focusing on your meal as the main activity rather than a diversion from watching TV can also aid in reducing calorie intake.
By being mindful of your eating you can better recognize your hunger cues and avoid eating out of habit,” said Dr. Zoobia Chaudhry, assistant professor of medicine at Johns Hopkins School of Medicine.
The Cleveland Clinic points out that eating while watching TV can create a pattern where the two activities become linked in our minds. This connection may lead to automatic snacking such as reaching for potato chips, simply because the TV is on.
Get enough sleep
Poor sleep significantly increases the risk of weight gain. “A lot of important bodily functions take place during sleep,” said Collazo-Clavell. Without restful sleep, you may not feel refreshed, which can lead to reduced activity levels and an increased tendency to turn to food for extra energy. She advises avoiding screens before bedtime and sticking to a consistent sleep schedule. Additionally, allow time for your body to adapt to a new sleep routine, as adjustments may not happen immediately.
There isn’t a one-size-fits-all number for the amount of sleep needed, according to Chaudhry. While some people feel refreshed after six hours, others may require up to nine. The key is to maintain good sleep hygiene and wake up feeling rested.
Know your stress triggers and how to deal with them
Stress is closely linked to weight gain and can make it harder to lose weight. This is often due to eating more when stressed and the physical effects of anxiety. A small clinical trial found that a comprehensive stress management program for overweight and obese adults led to notable reductions in perceived stress and healthier eating habits.
To manage stress effectively Chaudhry suggests identifying your stress triggers and creating a plan for when stress arises. For example, decide in advance to take a walk call a friend or engage in another activity instead of reaching for a snack. Chaudhry also recommends using a meditation app daily to help manage stress.
Understand the role loneliness plays in weight
A 2023 advisory from U.S. Surgeon General Vivek H. Murthy highlighted that the nation’s epidemic of loneliness and isolation” is a serious public health issue. Social disconnection can reduce lifespan as much as smoking 15 cigarettes a day. Older adults are especially at risk since they often find it harder to make new friends as they age. This loneliness can lead to seeking comfort in food and avoiding physical activity.
I believe loneliness plays a role in weight gain,” Chaudhry said. To address this she encourages her patients to build social connections. “I discuss with them what they enjoy and where they can find a sense of community,” she explained. This might involve joining a community center, a church group, or finding a walking partner. If a neighbor invites you for a walk you’re more likely to go Chaudhry added. Engaging in these activities can promote a healthier lifestyle even if they’re not specifically aimed at weight loss.