How Can I Lose Weight Fast and Naturally? 12 Tips

Medically Reviewed on 12/8/2022
How Can I Lose Weight Fast and Naturally
Safe and sustainable weight loss is achieved through a combination of diet and regular exercise

There is no quick fix when it comes to losing weight. Safe and sustainable weight loss is achieved through a combination of diet and regular exercise.

Finding a weight loss method that is right for you will likely take time and require patience, commitment, and some experimentation with different foods and diets. However, a generalized rule is to consume fewer calories than you burn during the day and burn more calories through exercise.

Here are 12 tips for losing weight quickly and naturally.

12 ways to lose weight naturally

1. Follow a low-carb diet

Several studies have reported that a low-carb diet is one of the most efficient ways to reduce weight and improve health. 

Excluding or severely restricting all starchy carbohydrates and sweets for at least a week can help you lose a significant amount of weight. Limiting your carb intake, even for a short period of time, can result in the reduction of body fat and water weight.

2. Increase your protein intake

Since a low-carb diet often can make you feel hungrier, which can lead you to compensate by increasing your protein intake. Eat more lean and omega-3-rich proteins, such as turkey, eggs, and seafood, which help boost metabolism and reduce cravings.

In addition, increased protein intake can:

3. Eat more fruits and vegetables 

Fruits and vegetables are high in fiber and low in carbs can keep you feeling full for longer periods of time and help you reduce weight quickly.

4. Avoid junk food

Processed junk foods are considered enemies of weight reduction. Because these foods are often high in added sugar, refined carbs, salt, and trans fats, they can not only cause weight gain but also increase the risk of chronic health conditions such as cardiovascular diseases, obesity, and diabetes.

5. Avoid skipping breakfast

It is critical to eat nutritious and filling food in the morning in order to have energy throughout the day. Skipping breakfast can lead to increased hunger that causes you to overeat at lunchtime, which can hinder your weight loss goals.

6. Do not starve yourself

Not eating enough and overexercising in an attempt to lose weight fast are common mistakes. However, this can backfire, slowing down your metabolism while also causing you to binge on unhealthy foods.

7. Stay hydrated

Drinking plenty of water is a crucial factor in weight reduction. Water removes toxins from the body and helps repair bodily tissues. Avoid drinking sodas and juices high in sugar content, which can add extra calories and may disrupt your weight loss regimen.

8. Exercise regularly 

Exercise regularly while not overdoing it. Start with brisk walking, cycling, stretching, or running at least 3 times a week. Gradually increase the intensity and frequency of your workouts to increase the number of calories you burn.

9. Reduce or limit alcohol intake

Alcoholic beverages are empty calories and can contribute to unhealthy weight gain. 

10. Reduce stress

Stress can disrupt your hormones and lead to binge eating, which can result in weight gain. Practice stress relief techniques such as yoga or meditation to keep your stress levels under control.

11. Try intermittent fasting

Intermittent fasting can help kickstart your metabolism and support your weight loss efforts. This eating pattern involves eating within a certain window of time while fasting the rest of the time. Consult your doctor, however, about whether intermittent fasting is safe for you.

12. Get enough sleep

Insufficient sleep can affect the production of appetite-regulating hormones ghrelin and leptin, which can make you feel hungrier throughout the day. Additionally, poor sleep increases cortisol and can result in a harder-to-lose body and abdominal fat.


The Best Diet Tips: How to Lose Weight the Healthy Way See Slideshow

Why am I not losing weight?

Although there are several reasons why you may not be losing weight, some of the most common ones are as follows:

  • Eating too many calories
  • Eating foods with hidden sugar and salt
  • Not eating enough fiber
  • Not eating enough protein
  • Not eating good fats
  • Low metabolism
  • Insufficient water intake
  • Hormonal fluctuations
  • Vitamin D deficiency
  • Sedentary lifestyle
  • Insufficient exercise
  • Poor gut health
  • Stress
  • Poor sleep
  • Excessive alcohol consumption
  • Not sleeping enough
  • Certain medications
Medically Reviewed on 12/8/2022
Image Source: iStock image

How to Lose Weight and Keep it Off. Help Guide

Reasons You’re Not Losing Weight. WebMD

Weight-Loss and Maintenance Strategies. NIH