Yes. You can lose weight naturally quickly and without unhealthy measures. This post is all about establishing healthy, natural living habits that work for us humans.
We all want to be healthy and fit, but sometimes it can seem like an impossible task. That’s why I’m here today to show you how easy it is to lose weight naturally and drop pounds quickly with these simple tips!
1. Eat more meat and less junk food
Testimonials have shown that a diet rich in nutrient-dense animal proteins and fats helps facilitate weight loss and is one of the most effective ways to lose weight naturally and optimize health. (1)
Animal proteins and fats are rich in minerals, electrolytes, vitamins, fats, and proteins which help with weight loss by reducing cravings for unhealthy foods, regulating your appetite, and allowing your body to use its own fat. (2)
Junk food, on the other hand, can cause cravings, increase your appetite, and cause fat storage. This is why I argue against “in moderation” for people, including myself, that have cravings if they eat the wrong foods. We’re the type that ends up going all in because we had “just one.”
2. Practice intermittent fasting
Intermittent fasting can help you lose weight naturally in two key ways in my opinion.
First, your body is allowed to use its fat stores because insulin isn’t in the bloodstream to store fat. When insulin is in the bloodstream, our bodies don’t burn fat. No insulin = fat burning.
Secondly, you’re keeping yourself out of the kitchen so that you don’t fill up on junk food during that restrictive period and end up snacking later for calories you don’t need. If you’re not supposed to be eating, you don’t need to be in the kitchen (or snack drawer, or pantry, or vending machine, or fast food joint).
Find other things to do. This helps with creating a lifestyle that strengthens self-discipline by lowering the amount of time you need to exercise willpower. Remove the temptations by staying “out of the kitchen” and you’ll have more discipline by using less willpower.
You can lose weight naturally through intermittent fasting by restricting your eating to a certain period of time each day or week, and then not eating during the rest of the time. The protocols usually involve daily 16 hour fasts (including sleep) and one or two 24-hour fasts per week.
3. Drink black coffee for breakfast
My mom has been working on this advice for some time now with great results. She’s no longer diabetic and got off her diabetes medication. (She worked with a nutritionist and her doctor while eating low carb and skipping breakfast. Simple.)
I’ve worked with skipping breakfast during my intermittent fasting window and had some good results. But I also had really great results with eating breakfast and lunch. Like, woke up the next day definitely slimmer, type of results.
Experiment with skipping breakfast and then experiment with eating breakfast and, or lunch for 14 days each. And even shorter if you find that skipping breakfast or skipping dinner is harder for you to stick with.
4. Drink water all throughout the day
Being thirsty can be confused with being hungry. Meaning, sometimes when you’ve made the decision to eat something due to a craving or nagging “hunger,” you were actually thirsty.
It happens to the best of us. The solution is to make sure you’re drinking water throughout the day and drinking water instead of eating if you’re hungry outside of your planned meals and snacks.
If you’re hungry, you’re hungry. But check for thirst first with some water.
And really, you don’t need a gallon of water a day. You don’t even need 8 cups of water a day. You need what you’re thirsty for. Forcing yourself to drink a gallon isn’t necessary if you don’t want to do it.
Bro-science/sis-science fitness folks typically say you do and swear by it, but I’ve heard and experienced otherwise with my results.
Again, test it out for yourself. If you do good with PLENTY of water a day, go for it. Just don’t hurt yourself. Yes. It’s possible.
Drink what you need and check for thirst if you think it’s hunger outside of your planned meals.
5. Do resistance training and high-intensity interval training at least 4 days a week (HIIT)
If you’re looking to lose weight, build muscle, or burn fat, resistance training, and HIIT will help you lose the most weight per week than any other exercise.
Weightlifting burns calories while you work out (the more reps you do with lighter weights, the longer your calorie burn lasts) AND after your workout as your muscles are repairing themselves.
HIIT is a type of exercise that alternates between periods of intense activity and “rest” or recovery time. It takes less time than typical cardio workouts but can be just as effective for losing weight.
I do HIIT after weight lifting because I like burning sugar and having more energy for lifting. By the time I’m doing HIIT for cardio, I’m really dipping into my fat stores and burning fat instead of sugar.
6. Get enough sleep – try going to bed earlier or waking up a little later
Getting proper sleep is important to weight loss in many ways. For starters, having enough sleep strengthens your self-discipline. When we humans are properly rested, we are more likely to make decisions that are in alignment with our goals.
That includes proper food choices. Have you ever been so tired that you caved into your food temptations? I have. Sleep helps.
Secondly, getting enough sleep also helps our bodies properly handle stress, function better, and boost our metabolic health. All things that make making healthy decisions way easier to make.
When you’re making healthy decisions, you’re losing weight.
You lose weight when you’re sleeping.
If you’re not getting enough sleep, fix your schedule to get more rest. Find out where you’ve honestly got time. But if your schedule REALLY gets in the way of quality sleep, make sure to dial in on the healthy animal fats and proteins. Cut the carbs.
This won’t totally fix not being able to get sleep, but at least you’ve removed a lot of stressors and gave your body nutrients by eating healthier foods.
7. Keep your weight in check by weighing yourself once a week and writing down the number on a chart
Helps you stay accountable and mindful of your goal. Plus, it’s completely free.
Don’t lose hope if the same number pops up every week. I’ve been there! It happens to everyone. But don’t lose hope–each week you lose weight is a step toward your goal.
Checking in weekly will also help you find out if something’s not quite right with your strategy and give you a chance to adjust before you lose too much weight.
And remember, if your weight doesn’t change/you don’t lose for two weeks or more, it’s perfectly normal.
8. Make sure you’re eating ENOUGH calories
Our bodies are smart. Eat less, they’ll burn less. Something they picked up while making sure we survived a famine.
In order to signal to your body that it’s ok to start burning fat and using its fat stores, you’ve got to make sure you’re eating enough calories for your needs.
The easiest way to do this by far is by eating a diet of primarily, if not entirely, animal fats and proteins. Eating beef, butter, liver, bacon, and lard work even better.
Since the human body knows what to do with these types of foods, it’ll regulate them properly giving you the signal to stop eating when it’s had enough. Your body will “count” the calories and control the portions for you! And it’ll be spot on for YOUR NEEDS.
How cool is that?
Now that you’ve read through the list of tips, it’s time to take action. While some may seem like common sense, others rely on a more scientific approach and understanding of how your body works. Take these steps for natural weight loss and start seeing results in just weeks!