Brain health. Digestive health. Immune System. Weight loss. Understand YOUR SYMPTOMS. Blood sugar. Breast health. Brain health and memory. Heart health. Immune health. Joint health. PMS and menstruation. Sexual health. Skin and beauty. Thyroid health. All health conditions. Studies have supported its use both in preventing stroke and in weight loss.

What do all of these diets have in common? Eating for your health—especially your heart health—by adopting elements from these diets is a smart way to lose weight.

But is fasting healthy, and does intermittent fasting work? Fasting—abstaining from eating for some period of time—is an ancient practice that is safe when not taken to extremes. Traditionally, the benefits of fasting have been both spiritual and physical.

People who fast for religious reasons often report a stronger focus on spiritual matters during the fast. Physically, a simple fast lowers blood sugar, reduces inflammation, improves metabolism, clears out toxins from damaged cells and has been linked to lower risk of cancer, reduced pain from arthritis and enhanced brain function.

A common intermittent fasting schedule might restrict eating to the hours of a. to p. But there is no specific, prescribed schedule. Some people have more or less generous eating windows, setting the rule that they will not eat after, say, p. During a period without eating, insulin levels drop to the point that the body begins burning fat for fuel.

Numerous studies have demonstrated the benefits of intermittent fasting for weight loss. One possible reason for the success of intermittent fasting is that most practitioners have quit the habit of eating during the late evening and night hours.

There are certain people who should not try intermittent fasting without first checking with their doctor, such those with diabetes or heart disease. It sounds counterintuitive, but many people find success losing weight—especially initially—by eating more fat, not less. The theory is that by eating so many healthy fats and restricting carbohydrates, you enter an altered metabolic state in which you force your body to begin relying on fat for energy, burning away your fat stores instead of sugar for fuel.

Research does show that keto is an effective way to jump-start weight loss and improve blood-sugar levels. However, it is hard to maintain, and to date we are lacking long-term studies that show it to be a sustainable eating pattern for keeping weight off.

Because both weight loss and overall health are tied to some basic eating patterns, we have developed the Harvard Healthy Eating Plate as a model for meal planning and for your overall balanced diet.

Imagine a round dinner plate with a line running vertically down its center dividing it evenly in two. One half of the plate should be taken up by equal portions of whole grains not refined grains like white bread and white rice and healthy protein such as fish, nuts, beans and poultry—not red meat or processed meats.

Two-thirds of the other half should be filled with vegetables, with the remaining portion consisting of fruit. To the other side of the plate, imagine a vessel containing healthy oils such as canola or olive oil.

Use it for cooking or at the table instead of butter. Adhering to its guidelines will optimize your chances of remaining healthy and of maintaining a desirable body weight.

Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School.

Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss Research has established that walnuts, in particular, help to curb cravings that you may experience in between meals.

Walnuts also offer over twice the amount of antioxidant polyphenols than many other nuts, including peanuts and tree nuts, as shown by initial studies. Research findings show that when compared to control diets, walnut-enriched diets resulted in significantly greater decreases in total and LDL cholesterol and triglyceride, too.

They also contain prebiotics that have been shown to positively impact gut bacteria. Enjoy walnuts on their own or add them to grain dishes like quinoa, wheat berries or couscous. Chopped walnuts can be folded into ground meat dishes, and they are great to use for added texture and crunch in baked goods.

Moist, flavorful salmon should be the centerpiece of any weight-loss plan. According to recent research , when combined with a calorie-controlled diet, eating seafood such as salmon may increase weight loss.

The versatile pink fish is fairly low in calories, at less than for a 3-ounce serving, and it's packed with essential omega-3 fatty acids, which we need to get regularly from our diet, since our body can't produce them.

These nutritious fatty acids can contribute to a healthy heart as well as benefit cholesterol, triglycerides, inflammation and even blood clotting. Plus, the combo of healthy fats and protein in salmon make it extremely satisfying.

Opt to bake or air-fry your salmon , as you won't need to use much oil. Get creative with different herbs and spices whenever you can, as this will encourage you to cut back on high-sodium staples and avoid the salt shaker, a major player in weight gain. We love basil, cilantro, rosemary, sage, tarragon, mint, oregano and black and red chili peppers, to name a few.

You can enjoy salmon on its own or transform it into something creative like delicious salmon burgers. Canned salmon can be a great option to have on hand for last-minute lunch salads. Just stick to varieties with lower amounts of sodium when possible.

TRY IT: Easy Salmon Recipes. Take a pass on the iceberg lettuce, and instead head straight for the darker greens when you're shopping the produce aisle. Spinach, kale and other dark leafy greens are low-calorie and low on the glycemic index, making them ideal foods for achieving and maintaining a healthy body weight.

More importantly, adding more green veggies to a balanced diet can increase dietary fiber intake, improve digestive health and assist in weight management. Plant-based foods that are rich in nutrients and fiber, like dark leafy greens, help enhance satiety.

Kale is virtually fat-free and a single cup contains about 30 calories, alongside good amounts of vitamins A, K, C, B6, calcium, potassium and magnesium. Spinach is loaded with minerals like potassium which can help offset the effects of sodium.

Whether tossed as a salad or sautéed as a side for dinner, dark leafy greens are a no-brainer to include in your diet. Add them to smoothies for more bulk and a dose of both fiber and key vitamins and minerals. TRY IT: Different Ways to Eat Kale.

Eggs aren't just for breakfast anymore. Omelettes, shakshuka and veggie-forward skillet scrambles can be satisfying, delicious dinners. And the best part is that s ome initial research indicates that eggs, which are low in calories and rich in other dietary nutrients , may aid in weight loss over time.

Even adding a hard-boiled egg atop a salad at lunch can help keep you full until dinner. While you may be tempted to skip the yolk and stick with egg whites to cut down on calories, the yolk is extremely nutrient-dense. Egg yolk contains filling healthy fats as well as special nutrients like choline and vitamin D.

The small calorie investment per yolk will provide a big bang for your buck and keep you fuller longer. Plus, an entire egg is only about 70 to 80 calories. Experiment with a wide variety of egg recipes like jammy egg toast, breakfast burritos, frittatas and more.

Better yet, simply hard-boil a batch to enjoy as a snack. When you want something tasty to snack on at the movies, skip the buttery popcorn, and bring a bag of pistachios instead.

They'll fill you up far faster, because they're packed with 6 grams of plant protein per serving and they fuel your body with essential amino acids. Pistachios also provide 3 grams of fiber per serving at only calories per ounce. And unlike some other nuts, you can eat more than just a few before hitting your max: There are 49 pistachios in one serving, compared to 23 almonds or 18 cashews, making them feel like a more substantial snack.

When you're buying pistachios, go for the ones still in the shell. Here's why: Initial research published in the journal Appetite found that the process of shelling pistachios signaled snackers to slow down — the shells themselves served as a reminder of how much they had already eaten.

If you don't want to shell your own nuts, you can buy pistachios without shells to add to salads or to grind up and use as a crust on fish or chicken. Pistachios also make a great addition to pesto. One of the best ways to whip up a healthy lunch that will help you lose weight is to keep a stash of cooked quinoa in the fridge, and add in fresh veggies, herbs, and beans.

Quinoa, a naturally gluten-free whole grain, is extremely high in fiber. But more importantly, it's a complete protein source—unusual for a vegan food—which means it contains amounts of all nine essential amino acids. Best of all, quinoa provides a filling and nutrient-rich alternative to refined carbohydrates like white pasta.

Bonus: It doesn't totally disrupt blood sugar levels due to its low glycemic index. All in all, quinoa is a must-add to any kitchen to promote sustained weight management.

Quinoa is available in several varieties including red, black and white. It has a beautiful nutty flavor and is great as a side dish, substituted for rice in stuffed peppers and even incorporated into breakfast bowls as a sub for oats.

For instance, Methi seeds fenugreek seeds increases the metabolic rate of the body leading to fat loss. Carom seeds ajwain also help in the weight loss process. Black cumin seeds kali jeera are great for fat loss around the belly and can aid in reducing the overall weight.

In order to simplify the process of consuming these, you can dry roast all of the mentioned spices together. Use a mortar and pestle to grind this mixture into a fine powder. Add this powder into a glass of water and drink it once each day.

This is another simple yet effective home remedy to reduce weight. In my experience of all the remedies for weight loss, Intermittent fasting for 16 hrs a day often gives good results in people who are otherwise healthy.

But people with underlying conditions like diabetes, heart disease and kidney disease should not try fasting without consulting their doctor. Cinnamon Dalchini is a regularly used spice in many Indian dishes, both sweet and savoury.

However, you may not be aware of the fact that cinnamon aids in reducing weight. The spice comes with internal properties that curb the sugar cravings and also helps regulate the insulin level in the blood.

To prepare the honey and cinnamon tea, warm up a glass of water. Add two cinnamon sticks and a teaspoon of honey into the lukewarm water. Mix well and strain the mixture. Drink the cinnamon and honey-infused water on an empty stomach each morning.

This will work wonders in case of your weight loss at home. Garlic is known to possess antiseptic properties and is found in every Indian kitchen. However, chewing two or more cloves of garlic every morning is very beneficial when it comes to weight loss. However, garlic has a very pungent smell and taste, which may put you off from it.

Try to form a habit of chewing raw garlic even though it may be repulsive the first few times. Remember to brush your teeth well after you do this, as the odour of raw garlic can stay inside your mouth throughout the day.

Any sugar that is found in fruits and vegetables are naturally occurring sugars. If you want to lose weight, try to restrict yourself to consuming these sugars only. This means that you need to cut down on sweets, ice creams, aerated drinks and similar products. Instead of adding sugar into your foods, try to incorporate the naturally occurring sweetness in vegetables and fruits.

For instance, onions have a lot of sugar in them, which can be extracted by lightly sautéing them. Adding these sautéed onions infuses the entire dish with the natural sweetness from the onions. You do not need to add artificial sugar to such a dish. Other vegetables that are full of natural sugars include carrots and some pumpkins.

You might be surprised to know that something as simple as drinking sufficient amounts of water each day can be a very effective home remedy for weight loss. However, it is true that most people do not ingest enough water daily.

They are either unaware of how much water needs to be consumed or they only drink when they feel thirsty. A good way to judge the amount of water your body needs is to weigh yourself ad divide your weight with the number The resulting amount coincides with the amount of water you need.

Also Read: Mounjaro for Weight Loss: Unveiling the Truth. This is more of a lifestyle choice and not so much a home remedy. However, it is a simple step that everyone can follow with ease with a little bit of practice. Even though there are a million other activities that you would rather spend time on, try to squeeze in 8 hours of sleep each day.

This is as essential as maintaining a proper diet when it comes to losing weight. It also helps to maintain the normal metabolic rate of the body, which is essential in shedding the excess flab from your body. Human psychology is a big reason for changes in our lifestyle.

Like many other things, what we eat is also governed by the way our brain perceives the world around us. Believe it or not, but the size of your plate actually governs the amount of food that you are about to consume. If you are eating on a large plate, you have a greater risk of overeating.

This happens because the brain perceives the size of the plate as the amount of food that you need to eat. A larger plate holds a greater amount of food, while a smaller plate holds smaller portions.

When you eat in a small plate, you are likely to feel full after eating less. Therefore, simply changing your bigger plate to a smaller one can be an effective way to reduce your weight.

This is a very interesting concept, one that has been studied and verified by researchers the world over. Instead of having meals divided into breakfast, lunch and dinner, try eating a light meal every hours. Rather than having 3 heavy meals, consume 6 lighter meals. This is beneficial as it prevents your stomach from ever being empty.

Dividing the meals in such a manner is also great to stop you from overeating. If there is a long gap between breakfast and lunch, you may feel famished and thus, indulge in a heavy meal during the afternoon. However, if you have a small meal in between breakfast and lunch, you are less likely to overeat during the lunch break.

While meat, chicken and poultry should be consumed after they have been cooked properly, some vegetables provide added benefits when consumed raw.

Tomatoes, lettuce, spinach, carrots and corn are some of the most common vegetables that can be safely consumed in their uncooked state. You can try creating a salad out of all these ingredients and have it every day.

A VLCD is only recommended for adults who have obesity and need to lose weight for health reasons. These diets are often used before weight-loss surgery. You should only use a VLCD with the help of your provider. Most experts do not recommend using a VLCD for more than 12 weeks.

These diets usually allow about 1, to 1, calories a day for women and 1, to 1, calories a day for men. An LCD is a better choice than a VLCD for most people who want to lose weight quickly.

But you should still be supervised by a provider. You will not lose weight as fast with an LCD, but you can lose just as much weight with a VLCD. An LCD may use a mix of meal replacements and regular food. This makes it easier to follow than a VLCD. This diet strategy is becoming more popular.

It is often compared to fasting, but the two strategies are slightly different. Time-restricted eating limits the number of hours per day that you can eat.

A popular strategy is the For this diet, you have to eat all of your meals during an 8 hour period, for example, 10 am to 6 pm. The rest of the time you cannot eat anything. There are some studies that this method can cause rapid weight loss, but there is little information so far about whether the weight loss is sustained.

Fasting is an ancient form of caloric restriction. It has become more popular recently. This is partly because some animal and human studies have shown benefits to fasting for people with diabetes and obesity. There are many different fasting regimens and it is unclear which may be the best.

One of the most popular is the system. This involves 2 days a week of fasting or VLCD and 5 days a week of eating your normal diet.

Diets that incorporate fasting can cause rapid weight loss. Some fad diets also severely limit calories to achieve rapid weight loss. In some cases, these diets are not safe. In most cases, these diets are not sustainable for long enough to cause long-term weight loss.

Once you stop the diet, you are at risk for regaining the weight if you return to your old eating habits. Rapid weight loss is more about cutting calories than exercising. Talk with your provider about what type of exercise you should do while you are on this type of diet. Your provider may suggest waiting until you are on a more long-term diet to start exercising.

One of the best things you can do to become healthier is to base your diet on whole, single-ingredient foods. Most whole foods are naturally very filling , making it a lot easier to keep within typical calorie limits 7. Eating whole foods also provides your body with the many essential nutrients that it needs to function properly.

Processed foods are usually high in added sugars, added fats, and calories. Studies have shown that the food you keep at home greatly affects weight and eating behavior 9 , 10 , By always having nutrient-dense food available, you reduce the chances of you or other family members eating less nutritious items.

There are also many nutritious snacks that are easy to prepare and take with you on the go. These include yogurt, whole fruit , nuts , carrots , and hard-boiled eggs.

On average, Americans eat about 15 teaspoons of added sugar each day. This amount is usually hidden in various processed foods, so you may be consuming a lot of sugar without even realizing it Since sugar goes by many names in ingredient lists, it can be very difficult to figure out how much sugar a product actually contains.

Drinking 0. Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people 20 , Water is particularly helpful for weight loss when it replaces other beverages that are high in calories and sugar 22 , Coffee is loaded with antioxidants and other beneficial compounds.

Coffee drinking may support weight loss by increasing energy levels and the amount of calories you burn 24 , 25 , Furthermore, black coffee is very weight loss friendly, since it can make you feel full but contains almost no calories. Glucomannan is one of several weight loss pills that has been proven to work.

This water-soluble, natural dietary fiber comes from the roots of the konjac plant, also known as the elephant yam.

Glucomannan is low in calories, takes up space in the stomach, and delays stomach emptying. It also reduces the absorption of protein and fat, and feeds the beneficial gut bacteria 30 , 31 , Its exceptional ability to absorb water is believed to be what makes it so effective for weight loss.

One capsule is able to turn an entire glass of water into gel. Liquid calories come from beverages like sugary soft drinks , fruit juices , chocolate milk , and energy drinks.

These drinks can have a negative impact on your health in several ways, including an increased risk of obesity. Refined carbs are carbs that have had most of their beneficial nutrients and fiber removed.

The refining process leaves nothing but easily digested carbs, which can increase the risk of overeating and disease 36 , The main dietary sources of refined carbs are white flour, white bread , white rice , sodas, pastries, snacks, sweets, pasta, breakfast cereals , and added sugar.

Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. There are a few different ways to do intermittent fasting, including the diet , the method , and the eat-stop-eat method. Generally, these methods make you eat fewer calories overall, without having to consciously restrict calories during the eating periods.

This should lead to weight loss, as well as numerous other health benefits Drinking green tea is linked with many benefits, such as increased fat burning and weight loss 39 , Matcha tea is a variety of powdered green tea that may have even more powerful health benefits than regular green tea.

Fruits and vegetables are extremely nutritious, weight-loss-friendly foods. In addition to being high in water, nutrients, and fiber, they usually have very low energy density. This makes it possible to eat large servings without consuming excess calories.

Numerous studies have shown that people who eat more fruits and vegetables tend to weigh less 45 , There are several effective ways to do this, including counting calories , keeping a food diary , or taking pictures of what you eat 47 , 48 , Using an app or another electronic tool may be even more beneficial than writing in a food diary 50 , Some studies have shown that using smaller plates helps you eat less, because it changes how you see portion sizes 52 , People seem to fill their plates the same, regardless of plate size, so they end up putting more food on larger plates than smaller ones Using smaller plates reduces how much food you eat, while giving you the perception of having eaten more Many studies have shown that low-carb diets are effective for weight loss.

Limiting carbs and eating more fat and protein reduces your appetite and helps you eat fewer calories This can result in weight loss that is up to 3 times greater than that from a standard low-fat diet 57 , A low-carb diet can also improve many risk factors for disease.

Fast eaters are much more likely to develop obesity, compared to those who eat more slowly Chewing more slowly may help you eat fewer calories and increase the production of hormones that are linked to weight loss 62 , Eggs are the ultimate weight loss food.

High-protein foods have been shown to reduce appetite and increase fullness, compared to foods that contain less protein 64 , 65 , 66 , It may also help you eat fewer calories throughout the rest of the day 4 , 5 , 6 , Chili peppers and jalapeños contain a compound called capsaicin , which may boost metabolism and increase the burning of fat 68 , 69 , 70 , Capsaicin may also reduce appetite and calorie intake 68 , Probiotics are live bacteria that have health benefits when eaten.

They can improve digestive health and heart health , and may even help with with weight loss 73 ,

Read on to find the answers —. Lemon water and honey are two of the most common ingredients found across kitchens in India. Each morning make a glass of lemon water and add 2 teaspoons full of honey into the water. Mix and drink it.

Honey is known to be full of medicinal properties, and lemon helps in detoxing the digestive systems. All of these helps the body to let go of the excess fat and the effects are visible in just weeks.

This is one of the simplest weight loss remedies at home. Spices used in Indian foods often include hidden beneficial properties that many of us are unaware of. For instance, Methi seeds fenugreek seeds increases the metabolic rate of the body leading to fat loss.

Carom seeds ajwain also help in the weight loss process. Black cumin seeds kali jeera are great for fat loss around the belly and can aid in reducing the overall weight. In order to simplify the process of consuming these, you can dry roast all of the mentioned spices together.

Use a mortar and pestle to grind this mixture into a fine powder. Add this powder into a glass of water and drink it once each day. This is another simple yet effective home remedy to reduce weight. In my experience of all the remedies for weight loss, Intermittent fasting for 16 hrs a day often gives good results in people who are otherwise healthy.

But people with underlying conditions like diabetes, heart disease and kidney disease should not try fasting without consulting their doctor. Cinnamon Dalchini is a regularly used spice in many Indian dishes, both sweet and savoury. However, you may not be aware of the fact that cinnamon aids in reducing weight.

The spice comes with internal properties that curb the sugar cravings and also helps regulate the insulin level in the blood. To prepare the honey and cinnamon tea, warm up a glass of water. Add two cinnamon sticks and a teaspoon of honey into the lukewarm water.

Mix well and strain the mixture. Drink the cinnamon and honey-infused water on an empty stomach each morning. This will work wonders in case of your weight loss at home.

Garlic is known to possess antiseptic properties and is found in every Indian kitchen. However, chewing two or more cloves of garlic every morning is very beneficial when it comes to weight loss.

However, garlic has a very pungent smell and taste, which may put you off from it. Try to form a habit of chewing raw garlic even though it may be repulsive the first few times. Remember to brush your teeth well after you do this, as the odour of raw garlic can stay inside your mouth throughout the day.

Any sugar that is found in fruits and vegetables are naturally occurring sugars. If you want to lose weight, try to restrict yourself to consuming these sugars only. This means that you need to cut down on sweets, ice creams, aerated drinks and similar products. Instead of adding sugar into your foods, try to incorporate the naturally occurring sweetness in vegetables and fruits.

For instance, onions have a lot of sugar in them, which can be extracted by lightly sautéing them. Adding these sautéed onions infuses the entire dish with the natural sweetness from the onions. You do not need to add artificial sugar to such a dish. Other vegetables that are full of natural sugars include carrots and some pumpkins.

You might be surprised to know that something as simple as drinking sufficient amounts of water each day can be a very effective home remedy for weight loss. However, it is true that most people do not ingest enough water daily. They are either unaware of how much water needs to be consumed or they only drink when they feel thirsty.

A good way to judge the amount of water your body needs is to weigh yourself ad divide your weight with the number The resulting amount coincides with the amount of water you need. Also Read: Mounjaro for Weight Loss: Unveiling the Truth. This is more of a lifestyle choice and not so much a home remedy.

However, it is a simple step that everyone can follow with ease with a little bit of practice. Even though there are a million other activities that you would rather spend time on, try to squeeze in 8 hours of sleep each day.

This is as essential as maintaining a proper diet when it comes to losing weight. It also helps to maintain the normal metabolic rate of the body, which is essential in shedding the excess flab from your body.

Human psychology is a big reason for changes in our lifestyle. Like many other things, what we eat is also governed by the way our brain perceives the world around us.

Believe it or not, but the size of your plate actually governs the amount of food that you are about to consume. If you are eating on a large plate, you have a greater risk of overeating.

This happens because the brain perceives the size of the plate as the amount of food that you need to eat. A larger plate holds a greater amount of food, while a smaller plate holds smaller portions.

When you eat in a small plate, you are likely to feel full after eating less. Therefore, simply changing your bigger plate to a smaller one can be an effective way to reduce your weight. This is a very interesting concept, one that has been studied and verified by researchers the world over.

Instead of having meals divided into breakfast, lunch and dinner, try eating a light meal every hours. Rather than having 3 heavy meals, consume 6 lighter meals. This is beneficial as it prevents your stomach from ever being empty. Dividing the meals in such a manner is also great to stop you from overeating.

If there is a long gap between breakfast and lunch, you may feel famished and thus, indulge in a heavy meal during the afternoon.

However, if you have a small meal in between breakfast and lunch, you are less likely to overeat during the lunch break. While meat, chicken and poultry should be consumed after they have been cooked properly, some vegetables provide added benefits when consumed raw.

Tomatoes, lettuce, spinach, carrots and corn are some of the most common vegetables that can be safely consumed in their uncooked state. You can try creating a salad out of all these ingredients and have it every day. Raw vegetables are a great source of fibre and can work wonders for your digestion.

Proper digestion is vital for fat breakdown and weight loss. However, while following this step, try to get your hands on vegetables that have been grown organically. Organic vegetables are devoid of insecticides and pesticides. These chemical ingredients can be quite harmful while consuming raw vegetables and fruits.

This process is wonderful for those looking to lose weight naturally. Chewing the food properly is essential for proper digestion and also to prevent one from overeating.

Research conducted suggests that people who take their time while having a meal take in fewer calories, as compared to those who gulp down their foods without chewing them. To understand the cause of this phenomenon, you have to understand why chewing the food is necessary.

Chewing breaks down the food into small pieces and along with the saliva, aids in digestion. If the food is not chewed thoroughly, the stomach takes a longer time to digest the food.

This in turn causes weight gain to occur due to improper digestion. Moreover, the longer you take to finish your food, the greater the chance that you will feel full after consuming smaller portions. Grains are a staple food in India. Not a single day goes by when we do not consume grains, either in their natural form or in the form of flours.

Grains provide the maximum benefit when consumed in their whole form. Refined grains or refined flours maida , on the other hand, are quite harmful and will likely increase your body weight. This is because the refined flours are made out of simple carbohydrates.

Whole Grain flour Atta is much more beneficial since it contains a great deal of fibre along with carbohydrates. This fibre aids in the proper digestion and regulation of the bowel system. In the case of rice, try to consume brown rice, instead of the plain, white kind for the same reason.

This is not confined to just the home but is still an integral home remedy if you want to lose weight. Excess glucose enters the blood and provokes the hormone insulin , which promotes fat storage in the adipose tissue. This contributes to weight gain.

A study links the consumption of more refined grains with weight gain. Studies show that whole grains are more likely to reduce hunger and increase fullness, which could lead to decreases in calorie intake.

Where possible, people should swap highly processed and sugary foods for more nutritionally dense options. Good food swaps include:. Dietary fiber describes plant-based carbohydrates that are impossible to digest in the small intestine, unlike sugar and starch.

Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading to weight loss. One emerging area of research is focusing on the role of bacteria in the gut on weight management. The human gut hosts a vast number and variety of microorganisms, including around 39 trillion bacteria.

Every individual has different types and amounts of bacteria in their gut. Some types may increase the amount of energy the person extracts from food , leading to fat deposition and weight gain. Numerous studies have shown that getting fewer than 5—6 hours of sleep per night is associated with an increased incidence of obesity.

There are several reasons behind this. Research suggests that insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism.

When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can promote insulin resistance and increase levels of cortisol, which also promote fat storage. How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin.

Leptin sends signals of fullness to the brain. However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will increase their appetite and potentially lead to them eating more.

Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat. If an individual does not immediately use this sugar, the body will either store it is glycogen, the storage form of glucose, or fat.

Researchers found that implementing an 8-week stress-management intervention program alongside a low-calorie diet resulted in a significant reduction in the body mass index BMI of children and adolescents who were overweight or have obesity.

Losing 10 pounds in 3 days is an unrealistic goal for most people and could entail unsafe dieting behaviors. Rapid weight loss like this may also make it more likely that someone will put weight back on, rather than losing the weight permanently. To lose 20 pounds in a month, people must burn more calories than they take in, either through dietary changes or increased physical activity.

However, rapid weight loss like this may not be a viable long-term option and could increase the risk of health complications, such as gallstones. Losing weight too quickly may also increase the risk of certain health complications, such as gallstones, or complications associated with unhealthy dieting behaviors, such as dehydration or nutritional deficiencies.

People who experience rapid weight loss may be more likely to put weight back on in the future. The CDC recommends that people aim for steady, gradual weight loss of around 1—2 pounds per week.

This should include 10 portions of fruit and vegetables, good quality protein, and whole grains. It is also beneficial to exercise for at least 30 minutes every day.

Losing weight effectively and avoiding weight regain involves a number of factors. Learn how to lose weight here. Fad diets and rapid weight loss can be unsafe and often lead to people regaining the weight later on.

In this article, learn how to lose weight safely…. People often want to lose weight quickly, but there is a risk of malnourishment, or of giving up and putting on more weight than before. What are the best exercises for weight loss? Find out the best types of exercise for weight loss, according to research, and get other useful tips.

Losing 10 pounds safely is possible in 5—10 weeks or more. Creating a calorie deficit, eating a nutritious diet, and moving more are important factors. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. Health Conditions Health Products Discover Tools Connect. How to naturally lose weight fast. Medically reviewed by Amy Richter, RD , Nutrition — By Tracey Williams Strudwick — Updated on November 8, Intermittent fasting Tracking diet and exercise Mindful eating Protein with meals Avoid sugar Fiber Gut bacteria balance Sleep Managing stress FAQ Takeaway Many diets, supplements, and meal replacement plans claim to ensure rapid weight loss, but lack any scientific evidence.

Science-backed ways to lose weight.