Simple science-backed things you can do to lose naturally
It’s also said to reduce fat absorption from the stomach and small intestines. It can really help stave off hunger pangs and help you reach your ideal weight quicker when taken as part of a calorie-controlled diet.
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
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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 pig out more. 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.
Try matcha green tea, where the entire leaf is dried and ground into the formula – so you’re getting maximum benefits. Drinking as little as two-and-a-half cups a day can make a difference.
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Fat is necessary for your body to function properly, delivering essential fatty acids and fat-soluble vitamins that it needs – so you needn’t cut it out of your diet altogether.
However, the type of fat you eat can determine whether you’ll gain or lose weight. For 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 in roasting, frying or just a few teaspoons on a salad. However, it’s still a saturated fat – ie. 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 battling the bulge. That’s because it’s thought to boost your metabolism and leave you feeling fuller for longer. So it’s perfect to blend into a shake after a workout – 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.
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Although you might think being active is an essential part of how to lose weight, getting enough sleep is a big factor, too. 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 were losing weight more quickly than those who got only five-and-a-half3, despite both groups consuming the same number of calories.
Taking natural sleep aids such as magnesium supplements may help with muscle relaxation at bedtime. Another tip is to forgo your early morning workout (leaving you more time in bed) and switch to early evening workouts instead – exercising at this time can help your body go into “sleep mode” much more quickly.
Handpicked content: How to get a better night’s sleepShop Weight Management Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies.