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Scientifically Backed Natural Weight Loss

Updated on July 10, 2017

The briskly-life we live is a stressful life that is a setup for gaining weight (how many hours do you sleep?). When you seek a relief, you are faced with all what humans can do, whether science related or not, or safe or not.
You can lose weight for some time but not necessarily you can maintain your suitable healthy weight.
Natural weight loss can be done by understanding how to support the unique needs of your body to restore its balance. Correcting a systemic imbalance in the body is what it needs to lose weight, whether it’s hormonal imbalance, adrenal dysfunction,
neurotransmitter, digestive, inflammatory, thyroid insufficiency, or detoxification system imbalance. These imbalances can ruin or undermine your efforts to lose weight. [1]

The way we eat nowadays have interfered with the normal balance of our bodies.
The buzz about weight loss has led people to neglect the basic principle of weight gain or weight loss i.e. intake of calories and burning of calories or in other words calorie input and output. Anorexic pills, molecules the bind a fat or a sugar, laxatives..etc. aim at reducing calorie intake, and exercise, muscle building, protein, and negative calorie foods aim at increasing calorie output.

Here are some natural ways that are scientifically backed and have actually been
proven to work. They never affect your body balance negatively. They are natural
weight loss ways.

Keep Away from Processed Foods

Sugar is cheap and sweet and fat is cheap and delicious, what else do you need to make an enticing and inviting food? Processed foods are packed with both sugar and fat. Moreover, they are designed to make people eat as much as possible (corporates have forecast). Highly processed foods, which may share characteristics with drugs of abuse (e.g. high dose, a rapid rate of absorption) appear to be particularly associated with "food addiction.” [2]

2- Eat Foods as they are Produced By Nature

Nothing is subtracted from a whole, single-ingredient foods, and nothing is added to it (no added sugar, no added fat, no added preservatives). Whole foods supply the body with valuable nutrients and indispensable phytonutrients. Most whole foods are very helpful with keeping calorie intake at bay because they are naturally very filling and satiating. [3]

More Fruits and Vegetables

Nothing new about the health benefits of fruits and vegetables. They are rich in
vitamins, phytonutrients and fiber, the content of water in these foods is high and the
calorie density is very low, so the effort made to digest and excrete them consumes less energy than that gained by eating them. You can eat much of them without worrying about calorie or weight. Vegetables and many fruits have a negative calorie effect (calorie gain is less than calorie expenditure) and weight loss is a bonus earned by eating them.[4]

Every Now and Then Count Calories

Following no diet does not mean that you may take tons of calories. Watch what you eat and keep in mind that each 1 gram of a carbohydrate or a protein food contains 4 calories and one gram of a fat food contains 9 calories. If it is supposed that you take 2000 calories and you take 2100 calories, it wouldn't be the end of the world. If you want a precise count you can make a food diary or an electronic tool.

Consider Protein in Your Food

Protein has a dual effect on calorie balance and is very helpful for weight loss. When you eat protein your body consumes calories to digest and metabolize them, and a diet high in protein can boost metabolism by up to 80-100 calories per day. [5] [Protein also reduces calorie intake by reducing your appetite through making you feel more full.

People eat over 400 fewer calories per day on a high-protein diet as was revealed by some studies [6] Even 1 egg in your breakfast can have a powerful effect, as it is a means of increasing satiety in the morning and reducing energy intake at lunch. [7] [8]

Do Not Stock Up on Unhealthy Foods or Snacks

You are what you eat. You will not go shopping every time you want to eat to buy a
healthy food. Research has shown that your stock of food you are keeping at home
greatly affects eating behavior and weight. [9]

By always keeping unhealthy food away and having healthy foods, you maintain your weight and the rest of your family eat healthily. The same rule can be applied to the food you take with you on the go, prepare healthy and natural snacks like hard-boiled eggs, whole fruit, yogurt, nuts, and carrots.

Unhealthy Foods
Unhealthy Foods
Healthy Foods
Healthy Foods

Diminish Sugar Intake as Possible as You Can

Some authors call sugar the white killer. Too much of it is linked to serious diseases all over the world, including heart disease, type 2 diabetes, and cancer.[10][11]12] Nature incorporated sugar as a small part of a natural food, together with other constituents like fat and fiber which have effects on absorption, gastric emptying, and satiety to save us glucose spikes. [13] [14] Even when it designed a high sugar content food, it provided us with honey which is very healthy. [15]

This leads us again to processed foods with added sugar which you ingest unknowingly. Statistics reveal that Americans eat about 15 teaspoons of added sugar each day. [16] You can not easily figure out the exact amount of sugar in a product because it has many names that can be included in the ingredient list.

Yes, Drink Water

You have heard repeatedly that drinking water is healthy and helps with weight loss and that is true. The science behind that is very interesting because it reveals that water can help in two ways:

1- Increase metabolic rate or calorie burn through: [17][18][19][20]

  • Increased metabolic rate by 30%

  • Thermogenic effect (part of it is originated from warming the water to 37°C)

2- Reduces energy intake especially in obese older adult [21] [22]

Drinking water can rid you of a lot of added sugar as it reduces intake of common beverages which are loaded with sugar and calories.[23]

These Foods are of Special Value to Weight Loss:


Eggs are very friendly with weight loss. It contains a premium protein and all other types of nutrients. Thanks to their protein content they turn down the appetite, protein and fat in eggs induce satiety.

Up to 65% greater weight loss over 8 weeks may be caused by eating eggs for breakfast during that period. You can eat fewer calories throughout the rest of the day.[7][8][24]

Whey Protein

Taking whey protein can increase protein intake to help you lose weight. It can increase lean muscle mass and generate a significant weight loss.[25][26] Pick a supplement that is not charged with added sugar.


Studies have shown that overweight and obese people tend to have different gut bacteria than normal-weight people, which may influence weight [27], [28],[29]).


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