It is always easier to gain weight than lose excess pounds. That is, at least, what many people think. Don't worry if you're worried about the extra weight you've put on.

Here is our own collection of simple lifestyle changes that can help you lose weight naturally. While these natural solutions won't necessarily burn all the fat away, they will unquestionably speed up and simplify your weight loss process.

These solutions are intended for people who wish to make weight loss a habit and are willing to use a healthier approach. You can rest assured that these solutions are healthful and natural because they don't involve weight loss drugs or medicines.

Why do people gain weight?

• A poor diet
• Inactive lifestyle
• Growing older
• Genetics
• Lack of sleep
• Stress
• Medical conditions

Ways you can lose weight naturally

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1. Close the kitchen at night
Establish a time when you will finish eating so you won't succumb to mindless munching while watching television or late-night hunger. You can reduce the likelihood of late-night eating by brushing your teeth early in the night.

2. Never skip breakfast
Many people believe that skipping breakfast is an excellent method to reduce their calorie intake, but they typically end up eating more calories during the day. You could also be missing out on essential nutrients before you start the day.

3. Limit your hydration to water only
Occasionally, people mix up hunger with thirst. When all you truly need is a glass of water, you can wind up eating more calories than necessary. Sweetened beverages add calories but don't satisfy hunger as real food does.

Drink water, sparkling water with citrus, skim or low-fat milk, or modest amounts of fruit juice (ensure they are 100% fruit juice by checking the label) to quench your thirst. Alcohol calories should be considered since they can add up quickly.

Limiting alcohol to the weekends can help you lose a significant number of calories if you typically consume one or two glasses of wine or a cocktail every day.

4. Eat a lot of fruits and veggies^1,2
Fruit and vegetables are high in fibre, and low in calories and fat, and all three of these nutrients are necessary for effective weight loss. They are also loaded with vitamins and minerals.

You can try to shift the meat away from the middle of your plate. You might also try beginning your meals with a veggie salad or a bowl of vegetable-based soup, or a fruit that is low in sugar content.

5. Eat foods high in fibre
Foods high in fibre can help you feel filled and satisfied, which is ideal for weight loss. Only foods made from plants contain fibre, including fruit and vegetables, oats, wholegrain bread, brown rice, pasta, beans, peas, and lentils.

6. Control your surroundings
Controlling your environment, which includes anything from equipping your kitchen with tons of healthy options to picking the correct eateries, is another easy way to help you minimise calories.

Starting within your own kitchen, you can reduce temptation by stocking up on healthier snacks. Cut down on stocking up on junk food such as sodas, chocolate, or chips. Consider fruit, unsalted rice cakes, unsalted oat cakes, unsalted or unsweetened popcorn, and fruit juice as healthful alternatives to salty or sugary snacks.

But if you are just starting out, do not exclude any items from your diet, especially ones you enjoy. Food bans will just increase your desire for them. As long as you do not go over your daily calorie limit, there is no reason you should not occasionally indulge in a treat.

7. Reduced portions
Cutting your servings by 10%–20% will help you lose weight more quickly. Most of the time in restaurants, the majority of portions are larger than necessary. Simply using smaller plates, bowls, and cups than usual can make starting this practice quite simple.

8. Get active³
Make every effort to be more active throughout the day, whether it's through pacing while on the phone, taking the dog for more walks, or getting off the bus early so you can go for a stroll. Get a pedometer and progressively increase your daily step count until it reaches 10,000 steps.

References

1. Which fruits and vegetables are best for weight loss? Harvard Health. Available at: https://www.health.harvard.edu/nutrition/research-were-watching-which-fruits-and-vegetables-are-best-for-weight-loss.
2. 15 Best Fruits & Vegetables for Weight Loss. Eat This, Not That! Available at: https://www.eatthis.com/best-fruits-vegetables-for-weight-loss/.
3. The 8 Best Exercises for Weight Loss. Healthline. Available at: https://www.healthline.com/nutrition/best-exercise-for-weight-loss.