People are nowadays becoming more obese, this is due to the hectic schedule and bad lifestyle living. You have been advised to do lots of crazing things but you wouldn’t get your desire result. Fortunately, there are some proven home remedies following which you can easily lose weight naturally. These changes can be comfortably followed at your home and easy to incorporate into your daily routine.
What are Home Remedies to Lose Weight Naturally?
1. Start Your Day with Lemon Water and Honey
Lemon and honey are the best and very famous home remedies to lose weight naturally. Lemon provides Vitamin C which when consumed in sufficient amounts increases fat oxidation by about 30%. Fat oxidation plays a considerable role in the process of attaining weight loss. (Source – 1)
Whereas, honey is beneficial in increasing hunger decreasing hormone, Peptide YY, and in decreasing hunger hormone, Ghrelin. (Source – 2)
Additionally, replacing sucrose with honey is helpful in lowering food intake, adiposity, and weight gain. (Source – 3)
In fact, a study conducted by the Journal of Ayurveda and Integrative Medicine has declared that when lemon juice is mixed with honey reduces weight, BMI, fat mass, and total body water.
How to Prepare:
Take a half lemon, 1 teaspoon of honey, and mix them with 290 ml of water. Drink the lemon and honey water in the early morning upon wakening up.
2. Eat Breakfast Regularly
Breakfast is often thought of as an important meal of the day. It is the best time to load all your essential nutrients to keep you full all long day. Consuming a healthy breakfast can provide greater satiety that helps you to reduce total energy for the day. (Source – 4, 5)
Furthermore, one study has claimed that eating a big breakfast rather than a dinner is more useful for weight loss. Along with this, a MedWeight study supported that eating breakfast at home is an effective way to decrease weight.
3. Replace Your Normal Tea with Green Tea
Green tea is a powerful beverage that provides essential nutrients useful for burning fats.
It contains caffeine and a type of polyphenols known as catechins, which are potent antioxidants. (Source – 8)
Caffeine and catechins are effective in boosting metabolism and improving fat reduction by increasing energy expenditure and fat oxidation. (Source – 9)
Additionally, studies have also supported that green tea is a potent tea for weight loss.
In a study, it was observed that the catechins content of green tea is helpful in reducing waist circumference, and total body fat percentage, body fat, and weight.
Another 2002 study for 12 weeks revealed that green tea significantly decreased body fat percentage, body weight, waist circumference, and belly fat.
How to Prepare:
Put a cup of water over heat and let it boil. After boiling, remove it from heat and rest it to achieve a temperature of 75-80 degrees Celsius. Then pour it over green tea and brew for about 3-4 minutes. Pull out the leaves and drink it hot. If are you using a teabag, then brew for 2-3 minutes.
Note: Make sure that the water is not overheated as successive boiling can damage the catechins present in the green tea leaves.
4. Drink Cinnamon and Honey Tea
Cinnamon, one of the most common spices found in almost every home’s kitchen. This is due to it has been providing various medicinal benefits for many years.
It contains an organic compound called Cinnamaldehyde that gives its flavor and odor. Cinnamaldehyde is responsible for increasing the expression of several genes and enzymes that helps to burn fats. (Source – 10)
Honey, on the other hand, enhances satiety by regulating hunger-related hormones, Ghrelin and Peptide YY, which is an important aspect of weight loss. (Source – 2)
How to Prepare:
Take 1tsp of cinnamon powder in a cup and add to it a cup of boiling water. Stir the mixture well and leave the mixture for 10 minutes. After that add 1tsp of honey and drink the cinnamon and honey tea.
5. Eat More Protein
Proteins are the building blocks of the body. They are an essential component of muscles, bones, organs, skin, and nails. They are such nutrients that need to be consumed every day to achieve optimal health.
The ability of the protein to balance the hunger-related hormones, thermogenesis, sleeping metabolic rate, energy intake, protein balance, and fat oxidation makes it an essential nutrient to help weight loss. (Source – 13, 14)
How Much Protein in a Day?
The daily recommendation is to consume 25 – 30% of the total calories from protein. Although, the daily total protein intake depends on the individual’s weight. Consuming 0.8 g/kg/day of protein will be sufficient for the management of body weight and 1.2 g/kg/day is necessary for optimal weight loss. (Source – 17, 18)
Home Sources of Protein
Fresh lean meats, chicken, eggs, fish and sea foods, dairy products, nuts, seeds, legumes and beans.
6. Use Healthy Fats in Your Diet
Fats are the main source of energy for the body. They provide 9 calories per gram, which is more than the twice calories provided by the protein and carbohydrates. That is the reason, it is easy to get more calories quickly after consuming fat and high-fat diets.
However, a couple of research have claimed that adhering to a moderate-fat diet can be useful to reduce weight. A 10% reduction in calories from fat is helpful in lowering 4 to 5 kg of weight in obese people. (Source – 19, 20, 21)
Furthermore, fats are grouped as healthy and less healthy fats. Saturated and Trans fat is less healthy fats and is recommended to consume less. Whereas unsaturated fats are considered healthy and are encouraged to consume more.
Unsaturated fats are further categorized as polyunsaturated fats and monounsaturated fats. Among these two fats, intake of a monounsaturated fat-rich diet has shown promising results for weight loss. (Source – 22, 23, 24)
Hence, lowering the total fat intake or consuming high monounsaturated fats diet is beneficial for weight loss.
Sources of Healthy Fats
Monounsaturated fats – olive, avocados, peanut, almonds, pumpkin seeds, sesame seeds, olive oil, and peanut oil.
7. Add Black Pepper to Your Meal
Black pepper is considered as ‘‘The King of spices’’ among various spices and is a well-known spice in the ayurvedic system for weight loss.
One study has revealed that piperine decreases fat accumulation by down-regulating PPARγ activity and suppressing PPARγ expression.
An animal study showed administration of 40 mg/kg of piperine reduced body weight by 12 – 15% and decreases triglyceride, cholesterol, LDL, and fat mass, and increased HDL level.
8. Consume Aloe Vera
The aloe vera plant has been used for centuries for its health, medicinal, and skincare properties. It contains essential nutrients that can be beneficial for weight loss.
Furthermore, aloe vera contains two phytosterol – lophenol and cycloartanol which has the ability to improve fatty acid oxidation in the body. (Source – 29)
How to Prepare:
Take a glass of water and add some aloe vera gel to it. Put the mixture in a pan and heat it until the aloe vera gel completely mixed with water. After cooling add some lemon juice and drink on empty stomach.
9. Drink More Water
Drinking water is essential to keep the body hydrated. Hydration is the key to reduce weight as it helps to boost metabolism and suppress appetite.
A study on normal-weight subjects revealed that drinking 500 ml of water increased the metabolic rate by 30% and drinking 2 liters of water per day increased energy expenditure by approximately 400 kJ.
Another study observed that drinking 500 ml of cold and room temperature water increased energy expenditure by 2.9% over 90 min of drinking the water.
10. Follow A Low-Carb Diet Plan
A Low-carb diet plan can be a great home remedy to lose weight. It is a strategy to limit the overall intake of carbohydrates to 20 to 57 grams or 80 to 240 calories from carbohydrates. (Source – 36)
A low-carb diet generally encourages avoiding high-carb foods such as bread, grains, sugary foods, and processed foods and replacing them with proteins and healthy fats.
11. Include Probiotics Foods
Probiotics are live good bacteria that promote a healthy balance of gut bacteria in the human body. They provide a sort of health benefits to the human body including improving gut health. (Source – 43, 44, 45, 46)
Home Sources of Probiotics
Fermented milk, cheese, ice cream, buttermilk, milk powder, yogurts, soy-based products, nutrition bars, and cereals or cereal-based beverages.
12. Replace High-Calorie Foods with Fruits and Vegetables
Fruits and vegetables are low in calories and high in fiber and important vitamins and minerals that can help you lose weight naturally.
Consuming fruits and vegetables instead of other high-calorie foods such as a high-fat diet allows you to consume fewer calories. Various findings have revealed that a reduced-calorie dietary pattern is an effective strategy to lose 4 to 10 kg of weight. (Source – 51, 52, 53)
Moreover, fruits and vegetables such as berries, apples, orange, dates, grapefruit, bell peppers, mushrooms, leafy greens, radishes, broccoli, cauliflower, and onions have a low GI index. A low GI index food has been found useful in weight loss and weight maintenance. (Source – 54, 55, 56)
13. Prepare Your Food Yourself at Home
Cooking at home and enhancing cooking skills can be a powerful way to lose weight.
14. Consume Smaller Meals
Smaller meals should contain healthy food choices and energy balance. (Source – 65)
15. Practice Mindful Eating
Mindful eating is an approach to put full attention to what you eat and how you feel while eating. It involves the action of noticing the colors, smells, flavors, and texture of the foods.
16. Eliminate Foods That Contain Added Sugar
Sugars are naturally occurring substances found in fruits, vegetables, and dairy products. Naturally occurring sugars play an important role to prevent diseases and provide various health benefits.
On Contrary, added sugars are any sugars or caloric sweeteners that are commonly added during the preparation or processing of foods. These sugars, when consumed in large amount, has been linked to various health conditions such as weight gain, type 2 diabetes, heart disease, and mortality risk. (Source – 75, 76, 77)
17. Minimize Processed Foods
Processed foods are those which take from one form to another form while preparation. The process involved is freezing, canning, baking, and drying and may include refined sugar, salt, saturated, and trans-fats in it.
Although not all processed foods are bad for health but consuming in large amount is linked with overweight, obesity, cancer, type-2 diabetes, cardiovascular diseases, all-cause mortality, depression, asthma, and lower diet quality. (Source – 81, 82, 83, 84)
18. Get Enough Sleep
For weight loss getting the right amount of sleep at right time is as important as a healthy diet and exercise. Not getting enough sleep can cause an increase in weight, Body Mass Index (BMI), and other obesity-related diseases. (Source – 88, 89, 90)
Conversely, enough sleep is vital to lose weight and to get fat-free mass.
In a study, 10 overweight adults were investigated for 14 days of moderate caloric restriction diet with 8.5 or 5.5 hours of nighttime sleep. Adults who spent 8.5 hours’ time in bed showed a 55% more reduction in fat and 60% increase in fat-free weight loss than those who spent 5.5 hours’ time in bed.