While there are endless diets, supplements, and meal replacement plans claiming to ensure rapid weight loss, most lack any scientific evidence. There are, however, some strategies backed by science that do have an impact on weight loss. We want to uncover the truth about losing weight fast naturally.
At YouCanShape, we focus on lifestyle changes that help individuals lose weight naturally. Our evidence is supported by health professionals, research and data driven science. The strategies below will support natural weight loss, fast! These include, keeping track of calorie intake, reducing snacks, increasing exercise, intermittent fasting, and increasing the amount of protein in your diet.
People often believe that by skipping meals, most commonly breakfast, they are aiding their weight loss journey, when in fact they may be hindering it. You could miss out on essential nutrients and you usually end up snacking more throughout the day to compensate for feeling hungry.
By adhering to the recommended three meals per day, you allow your digestive system to start working, this actually starts to burn calories earlier in the morning, and seems to slightly increase your resting metabolism - otherwise it can sit dormant until you start eating. This will not only support a healthy weight loss process, but it will also increase the speed, allowing you to lose weight naturally fast.
Your gut contains millions of bacteria, of which the “good” kind helps to ensure our digestive system is working properly. Studies suggest there is a crucial link between taking bacterial cultures such as acidophilus – which promote this good bacteria – and weight loss, with factors including how much fat is absorbed from food, not to mention indirect effects such as regulating mood and energy levels, so you’re less likely to stress eat or binge due to a sugar crash (1, 2, 3).
Boost your friendly bacteria by eating fermented veg such as sauerkraut and kimchi, fermented dairy such as kefir and yoghurt, or taking one to two acidophilus capsules each day
A common misconception is that carbs are bad for you and that they should be avoided entirely when trying to lose weight - this is incorrect, for most of us. Certain foods – especially refined sugar, starch and white flour – can cause an immediate spike in energy levels, followed by a massive dip, so you tend to binge eat more. However, switching to slow-release carbs will ensure your energy levels are maintained for longer – and is far more manageable than a punishing diet.
Porridge or eggs are great breakfast options. For lunch or dinner swap your white pasta for quinoa and French fries for sweet potato wedges.
Mindful eating is a practice where people pay attention to how and where they eat food. This practice can enable people to enjoy the food they eat and maintain a healthy weight.
As most people lead busy lives, they often tend to eat quickly on the run, in the car, working at their desks, and watching TV. As a result, many people are barely aware of the food they are eating. It's not that eating mindfully directly causes weight loss. But being fully present when eating helps you remember and enjoy the meal longer, hence it's easier not to trick yourself into believing that you should eat again immediately. Next time you go to take a bite of your food, imagine eating it for the first time and take the time to acknowledge the individual textures and tastes.
Sitting down to eat, preferably at a table: Pay attention to the food and enjoy the experience.
Avoiding distractions while eating: Do not turn on the TV, or a laptop or phone.
Although these tips are important, we understand that it may not be possible to adhere to, especially for busy parents. We understand that you often need to eat as quickly as possible, to be able to complete the meal. A tip for you, is to prepare a bulk of healthy meals to have available so that when you're in a rush, you are still getting all the nutrients you need.
Scientific evidence suggests that menthol, a compound in peppermint, improves digestive issues (1, 2, 3, 4). Therefore by drinking peppermint tea regularly, you can increase your metabolic rate, helping you burn calories a lot faster. Plus, it’s packed full of nutrients and antioxidants to boost your immune system and improve your overall health. It’s also a great way to increase your water intake.
If you are new to the world of tea, try matcha green tea. This is where the entire leaf is dried and ground into the tea, meaning you get the maximum natural benefits. Drinking as little as two-and-a-half cups a day can make a difference.
Fat is necessary for your body to function properly, delivering essential fatty acids and fat-soluble vitamins that it needs. Fat also slows the absorption of carbohydrates and will therefore help stabilize blood sugar. In addition, the body will be saturated more quickly when it gets enough of the essential fatty acids - so always remember to have good sources of fat in your diet.
However, the type of fat you eat can determine whether you’ll gain or lose weight. For example avocado, various nuts, organic nut butter and olive oil contain all the good sources of fat your body needs. Another example, coconut oil contains fatty acids called medium-chain triglycerides, which the body metabolises much faster than the long-chain triglycerides contained in other fats. Use it when roasting or frying, in salad, smoothies or just as a snack. However, it’s stil. high in calories – so don’t go overboard. And try to grill, poach and steam food wherever possible.
Not just for bodybuilders, whey protein can also be great for supporting the natural weight loss process. That’s because protein is thought to boost your metabolism and leave you feeling fuller for longer. So it’s perfect to blend into a shake after a workout, or while on the go – as you’re less likely to end up binging and undoing all the good work.
It also helps maintain muscle mass (something that often gets affected when slimming down), which is crucial when it comes to calorie burning.
Being active is key to losing weight naturally and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone. If you’re new to the weight loss journey, you don’t need to dive in at the deep end, simply raising your heart rate for 20 minutes a day can be enough.
Although we’ve mentioned being active is an essential part of losing weight, getting enough sleep just as important. Not only does it leave you feeling more energised the next day, but studies have shown well-rested people burn more calories while asleep than those who are tired.
Research showed people who slept eight-and-a-half hours a night are more likely to lose weight more quickly than those who got only five-and-a-half hours, despite both groups consuming the same number of calories (1, 2).
Taking natural sleep aids such as magnesium supplements may help with muscle relaxation at bedtime. Another tip is to try to avoid exercising excessively hard for the last 1.5 hours before going to bed. Research has shown that this can negatively affect nighttime sleep. But research does not show that this applies to moderate intensity exercise. So if evening is the only opportunity to exercise, it is better to exercise moderately than not exercise at all (1).
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