How to Lose Weight Naturally: 30 Simple Weight Loss Strategies While Saving Money

How to lose weight naturally can be a difficult task. Many factors can affect your weight, such as metabolism, diet, and temptation to eat unhealthy food. Sometimes it's hard to maintain a diet or resist the temptations of bad food.

You want to lose weight and be healthy, but you don’t know-how. You may have tried everything from dieting to exercise, only to find that the pounds keep coming back.

And it can feel like your whole life revolves around what you eat and when you work out. We all deserve a break!

With these 31 tips, you will have the opportunity to lose weight naturally without spending hundreds of dollars on pills or creams!

1. Break your fasts with healthy food

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Breakfast is the most important meal of the day, and you want to make sure that it is healthy.

It's not just about what foods you eat but also how many calories they contain.

A typical breakfast might be a bowl of oatmeal with fruit or whole-wheat toast with peanut butter in order to keep your calorie intake low while still satisfying hunger cravings.

If you're not hungry in the morning, then you might skip breakfast.

Instead of skipping it altogether though, try replacing your usual cup of coffee with a glass of orange juice and several pieces of whole-grain toast or cereal instead to provide some energy for the day ahead.

2. Drink more water

Drinking water can help you lose weight. It's important to drink many fluids, especially if you're trying to lose weight or are on an exercise program.

This will keep your body hydrated, which is key for healthy muscles and joints and retaining good skin tone. Eight cups per day is a good target.

It's not just good for your health; it also helps you lose weight! Drinking enough fluids reduces the likelihood of overeating because thirst can be mistaken as hunger pangs.

And remember that even though coffee and sodas are beverages, they don't count towards your daily fluid intake - so take them in moderation.

3. Give yourself a break from your diet.

how to lose weight naturally

The best way to stick with your weight loss plan is by enjoying the food you're eating, so it's important not to deprive yourself of indulgences once in a while. 

Take time out for a cheat meal on occasions or indulge in some soul foods and go back to healthy foods tomorrow.

4. Cut out unhealthy drinks.

When considering how to lose weight naturally, cutting out unhealthy drinks is very important. We're not just talking about sodas - you should also cut back on sugary juices, fruit punches and other sweetened beverages.

They may seem like a harmless treat with no calories, but they actually have the same effect as soda by triggering the release of insulin in your body which can lead to weight gain.

5. Eat more protein

Protein helps you feel fuller for longer because it takes a long time to digest.

This will help reduce cravings and make sure that your calories are spent on satiating foods rather than things like cookies or ice cream. 

It's also important when figuring how to lose weight naturally, not to skimp on portion sizes - eating just one ounce less can make the difference in weight loss.

6. Give your body time to adjust.

how to lose weight naturally

If you've been eating a lot and exercising very little, then it's important to give your body at least two weeks before increasing activity or cutting calories too much.

This will help prevent injury due to overexertion and make sure that any changes you make are healthy and sustainable.

7. Do not stock junk food.

If you are really considering how to lose weight naturally, Don't stock junk food in your home if you want to lose weight, then it's important that there are no unhealthy foods in the house.

This will remove the temptation and make sure that all of your calories go towards healthy food choices.

8. Develop Healthy Habits to Replace Unhealthy Ones

It's not about the diet; it's about changing your lifestyle.

If you do this, then any weight loss will be permanent, and you won't have to worry about going on a "diet" again to lose weight.

Ensure that everything from what time of day you eat breakfast or when dinner starts to what you do on the weekends is helping to support your weight loss goals.

This can be done by using a food journal as well.

If there are unhealthy things on your diet like sugar, you should try and find out what's driving this to replace the sugar with something else like fruit, this is one point you shouldn't skip when considering how to lose weight naturally.

9. Eat high fibre foods.

Your diet should be rich in foods that are high in fibre, like whole-wheat bread, brown rice, beans and cabbage.

These help you feel fuller longer because they take a long time to digest. The bonus is that it will also improve your digestive system, so there's less strain on the body!

how to lose weight naturally

10. Do not eat late at night.

If you can't resist the temptation of late-night snacks or binge eating, when considering how to lose weight naturally, it's important to do something different at this time that will be a good distraction like getting in bed early.

This is when your body will put less priority on using stored fat and more on storing food as a source of energy that it will be able to use in the morning - so if you eat anything after eight o'clock at night, it's just going to end up adding fat.

11. Do not eat too many snacks.

You should be eating three meals a day with two healthy snacks in between if you're an average person who has daily activity levels (twenty minutes of walking or less).

But if your job is sedentary and all day long you're sitting in front of a computer, then it's best to eat five smaller meals or snacks throughout the day.

12. Avoid eating out frequently

When considering how to lose weight naturally, you need to be mindful that eating out is often indulgent and not healthy, so try and make your own food if at all possible.

It will be healthier because you know what ingredients are going into each dish, saving you money!

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13. Avoid processed foods

Processed food is usually loaded with salt, sugar, fat or other preservatives, which can be problematic for weight loss and your health in general.

The best way to avoid this problem is by following the advice of Michael Pollan: "Eat Food" - only eat things that are close to their natural state and that have not been processed.

14. Get more active

how to lose weight naturally

It's no secret that regular exercise is the key especially when considering how to lose weight naturally.

You don't have to run a marathon every day, but get up and move for at least 30 minutes each day.

You can even take several short walks throughout your workday if you cannot make it out of the office during lunch break or after work!

This not only strengthens your muscles and improves cardiovascular health, but it can also be the key to weight loss because exercise increases metabolism to burn more calories at rest.

Make sure that you are getting thirty minutes of low-impact activity on most days! This would include things like walking, cycling or even gardening.

15. Schedule Time to Exercise

Riding off on the point, you need to make exercise a priority on your schedule because this will help strengthen muscles and improve cardiovascular health while also helping weight loss by increasing metabolism!

If it's difficult for you to work out during the day, plan some time in the evening to avoid falling victim to those excuses of not having time during the day.

16. Improve your sleep habits

how to lose weight naturally

When considering how to lose weight naturally, It's important to get eight hours of quality sleep every night.

Without this, you can't function well during the day, and it will be hard for your body to lose weight because the lack of rest means that stress levels are higher, which blocks hormones in our bodies that are important for weight loss.

17. Keep it up. Keep a food journal.

It's important not to let yourself slip back into old habits because this will make weight loss even harder.

One good way of preventing relapse is to keep a food journal.

A food journal is a record of everything you eat during the day that can help you keep track and identify which habits need to be adjusted.

18. Find Out What Drives You to Eat

how to lose weight naturally

We all have triggers - those habits and thoughts that cause us to eat more than we need. Maybe you always drink soda when you watch TV, or maybe your diet is primarily unhealthy food because it's what tastes good the most at the moment.

When considering how to lose weight naturally, It can be a really effective strategy to find out what drives you to overeat to understand what needs to be changed.

Maybe you're eating too many carbohydrates or not enough protein, for example - and once you know this, then it'll be much easier for you to solve the problem!

19. Make a Plan

It's important to plan how you will get from where you currently are and your goal.

This can be done by using a food journal, which will help you find out some of the triggers that cause overeating. 

Once these issues have been identified, then it'll be much easier for you to figure out new ways to change your habits or the triggers themselves.

20. Set realistic goals

how to lose weight naturally

It can be difficult because it takes a lot of work - but setting goals for yourself will help you stay on track with your weight loss journey!

This should include short-term, medium-term, and long-term goals to keep yourself motivated and on track.

It's important to have a goal for your fitness needs that you can keep up with when considering how to lose weight naturally, so if your ultimate end game is unrealistic, it will be difficult for you to get there.

You should try and set things as small as possible to make them achievable - so start with something like "I want to lose a pound by next week" or "I want to eat healthier and get more exercise for the next 30 days."

21. Do Not Overeat

This can be challenging, but it's important because overeating leads to fat storage and weight gain while also increasing your risk for heart disease and diabetes.

One way of ensuring this is by eating when you're hungry rather than when you're bored or watching TV. 

22. Be Mindful of What You Eat

It's really important to understand the nutritional values in food that we eat to make sound decisions about what we should and shouldn't be eating for weight loss - because not all foods are created equal!

One way to do this is by reading the food labels and learning more about that particular product. Weight management requires a lot of work, and you must stay mindful of what you eat to make good decisions.

23. Trick Yourself Out of Boredom Eating

Many people eat when they're bored or just for entertainment, but healthier alternatives can be done instead!

One good idea is doing some simple crafts you love or playing a game - like solitaire.  This will help you stay entertained without having to resort to eating.

24. Get Support

Symptoms of High Cortisol Levels

It can be very challenging if you are going through this alone and will only make weight loss harder. One good idea is finding a support group - whether it's online or in-person!

Another option would be to find an accountability partner who understands your struggles and wants what's best for you so that way they can help you stay on track.

I'm sure by now you have seen a gazillion of weight loss gimmicks - shake weight, lollipop stick that tells if you're eating too fast (but does nothing to help), and the list goes on. It can difficult because it might seem like they work, but really they don't have any long-term effects.

We want a solution for how to lose weight naturally — not something temporary or something that will waste your money.

It's ok to be patient with yourself and realize it takes time for weight loss, but you have to do the work!

25. Cut back on saturated fats.

Saturated fat is found primarily in animal products — so that means when we are trying to lose weight naturally, eating healthier sources of protein like beans or lentils.

They are full of nutrients and will help you feel fuller longer without all the fat that comes with animal products.

26. Curb your salt intake

Salt can make it difficult to lose weight because it causes water retention, leading to extra pounds on the scale.

If you're craving salt, try adding a dash of spices like Tabasco or cayenne pepper to your food instead!

27. Balance gut bacteria

Having a healthy gut is essential for a healthy body. When considering how to lose weight naturally, it's important to have good gut bacteria for you to lose weight healthily and maintain your weight. 

Eating more probiotic-rich foods will help increase the population of healthy gut bacteria that we need!

One great example is yoghurt - it contains tons of probiotics and helps keep things balanced.

It can also be helpful to eat fermented foods like sauerkraut or kimchi - these are all good sources of probiotics!

Another way is by eating more fibre. Fibre helps feed the healthy gut bacteria, and it will help keep your digestive system working properly.

This means better absorption of nutrients, increased elimination from unwanted materials, and it will make you feel fuller longer because fiber takes up more room in your stomach.

28. Managing your stress levels

Symptoms of High Cortisol Levels

If you are trying to figure how to lose weight naturally, Stress is one crucial point to address.

If you are stressed, it can be difficult to lose weight. 

One thing that helps is meditation - give yourself time for a short moment every day to take some deep breaths and relax your body.

This will help clear the stress from your life so that when it comes time for losing weight naturally, you'll have more energy and focus.


29. Eating mindfully

how to lose weight naturally

Mindful eating is another big part of losing weight naturally.

This means being aware of when you are eating and stopping before you feel too full.

It's also important to be in tune with your hunger levels to eat more mindfully because it will help us lose weight!

30. Don't starve yourself.

One thing that could potentially help when considering how to lose weight naturally, is not starving yourself. 

This means eating enough food, so we don't feel too hungry, and then the next day, we can eat less because our body will be used to having more food in it!

It's important not to go overboard and eat too much so that we don't feel the need to starve ourselves.

Final thought on how to lose weight naturally.

how to lose weight naturally

Many people have difficulty losing weight and keeping it off.

They cannot maintain a diet, can't resist the temptation of unhealthy food, or maybe their metabolism has slowed down.

We know the struggle is real - but there are plenty of natural ways to lose weight and keep it off.

In this post, we discussed how to lose weight naturally without having to spend hundreds of dollars on pills or creams from the doctor's office!

The key is patience. We want natural weight loss - not something temporary or a waste of money!

It's ok to be patient with yourself because it takes time, but you have to do the work, too!

If you find yourself struggling with some of these points, consider getting professional help from your doctor or nutritionist!

They will be able to provide support and advice for how best to achieve your goals - not only in the short-term but also in the long term so that it lasts.

This can be especially helpful when figuring out what diet plan is best for you and your lifestyle. Have any question or comment? Let's chat below. 





About the author 


Funmi is a Certified Functional Health Coach. She is passionate about helping female entrepreneurs transform from Stress and burnout so they can begin to thrive in their body and, by extension, their businesses.

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