How to Lose 30 Pounds: 11 Easy Ways (Backed-up By Science)

Losing weight can be fairly challenging regardless of whether you're looking to lose 5 pounds or 30. Not only does it require to eat right and essential lifestyle changes but also takes quite a bit of patience throughout the journey.

There is a lot of information out there and everybody is telling a different story. This makes yourself feel bombarded with the amount of information available online and you may ask yourself “which information is the best” or “which information to follow”.

If you've researched before then you might notice that research supporting almost every approach including calorie restriction, low-fat-diet, ketogenic diets, high protein diet and so on. And if we talk about the latest diet and exercise recommendation, scientific research also stands behind but not for all. Fortunately, there are several easy and natural ways to lose weight which have been proven to work consistently.

Following are the 11 easy ways to lose weight naturally.

Stay Away from Processed Foods

According to a study published in BMJ Open, 60% of an American's daily calorie comes from “ultra-processed” food which tends to have much additional sugar, fats and calories compared to unprocessed food.

PubMed also reports that this type of processed food is designed in a matter that forces consumers to eat as much as possible which more likely leads to addictive eating habits than unprocessed foods.

A recent study published in JAMA reports that people who cut out highly processed food, as well as added sugar and refined grains, shed down significant amounts of weight throughout the year.

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Have a Sufficient Supply of Healthy Foods and Snacks

You may wonder if it's possible to lose weight while not giving up healthy foods and snacks.

According to a study by American Journal of Health Behaviour, there is a clear-cut link between a person's home food and both weight and eating habits.

So, if you choose healthy foods and snacks with a lot of protein and nutrients, this can play an integral role in your weight loss.

There are plenty of healthy food and natural snacks that are easy to make and are travel-friendly. Some healthy foods and snacks that you can include to your diet are:

  • Carrot
  • Yogurt
  • Fresh fruit
  • Hard-boiled egg
  • Mixed nuts
  • Celery sticks with cream cheese
  • Kale chips
  • Dark chocolate and almonds
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Reduce Additional Sugar Intake to Lose Weight

Sugary foods are high in empty calories and provide insufficient nutrition. According to LiveStrong, consuming extra sugar can increase your risk of dying from heart disease.

Although you don't need to eliminate sugar completely from your daily diet, it's essential to limit its consumption. The American Heart Association (AHA) recommends limiting the amount of sugar to not more than half of your daily discretionary calorie allowance. For most America women, it shouldn't be more than 100 calories per day or 6 teaspoons of sugar. And men are advised to limit the consumption up to 150 calories or 9 teaspoons per day.

Reducing additional sugar intake can help you:

  • Curb your appetite significantly.
  • Lose weight quickly, without starvation.
  • Improve your metabolic health at the same.
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Eat Diet High in Protein

Research suggests that increasing your protein intake may have noticeable effects on your appetite, metabolic rate and body weight management.

According to a study by the International Journal of Obesity and Metabolic Disorders, including 60 overweight women, the high-protein group lost 43% more fat than the high-carb group. Furthermore, 35% of women in the high-protein group lost at least 22 pounds (10kg).

There are plenty of high-protein foods for weight loss, here is a list of some of them recommended by Medical News Today:

  • Black beans
  • Lima beans
  • Corn
  • Salmon
  • Potatoes
  • Brocolli
  • Eggs
  • Beef
  • Chicken breast
  • Oats
  • Legumes
  • Peas
  • Quinoa
  • Cottage cheese
  • Milk
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Consume Unsweetened Green Tea

If you're a regular soda drink, sweetened coffee and tea drinker then switch to unsweetened green tea as it's a zero-calorie beverage and linked to a variety of benefits including, weight loss and fat loss.

The number one source in the American diet is from sugar-sweetened beverages so switching to a calorie-free alternative can be the best choice, says Green House Keeping.

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Keep Limiting Intake of Refined Carbs

Reducing carb intake is one of the best ways to lose weight. It tends to curb appetite and cause automatic weight loss without the need for counting calories. If you're taking 2000 calories per day then aim for 200 to 250 grams of carbs per day. However, if you want to reduce weight much faster then aim for 50 to 150 grams of carbs per day.

According to NCBI, low-carbs diet reduces your appetite and make you eat fewer calories and help you lose weight effortlessly, as long as you keep the intake of carb down.

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Drink Enough Water

If you're thinking, does drinking water help in losing weight? The short is Yes!

According to Medical News Today, when your stomach senses it's full and it sends the signal to your brain to stop eating. In the same way, when you drink water, your stomach gets full, leading to a feeling of fullness and reducing sugar craving.

There are several studies showing the positive correlation between water consumption and weight loss.

According to a study by Journal of Natural Science, Biology and Medicine, 50 overweight women who drank 500ml of water before breakfast, lunch and dinner, in addition to their regular water intake, for consecutive 8 weeks experienced the positive impact on their weight loss, body mass index, body fat, and appetite.

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Try Fasting Occasionally (Intermittent Fasting)

Intermittent fasting has become popular in recent years and for good reason. It's found to be one of the easiest ways to lose weight. One of the main reasons, intermittent fasting works is that it helps you consume fewer calories and also helps in regulating hormones related to weight control.

According to a study published in ScienceDirect, intermittent fasting can lead to noticeable weight loss. In the review, intermittent fasting was found to reduce body weight by 3 to 8% over a period of 3 to 24 weeks.

The results from several studies are impressive, showing that intermittent fasting can be a useful aid for weight loss.

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Avoid Liquid Calories

Liquid calories can easily add up – it's easy to consume 300 or more calories in a minute and not to mention, all are sugar! Ditch soda, even diets since the artificial sweeteners can stimulate the insulin level to spike that results in causing weight gain.

In order to promote weight loss, your insulin level should be lower and for this, avoid all the fruit-smoothies, juices and better off eating the actual fruits because fiber and chewing will fill you up and make you feel satiated.

According to NCBI, removing dietary liquid calories prevents accelerated body mass index increase.

So, skip all the specialty coffees and sports drinks as well, and replace them with great calorie-free options including water, sparkling water, black coffee and unsweetened tea.

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Eat Slower to Help Realise Feeling Fuller

Eating slowly is a smarter approach to lose weight. Your appetite and calorie intake are controlled by hormones. Eating too quickly leads to overeating as your brain doesn't get enough time to receive the signals of feeling fullness.

Additionally, several studies have shown that eating slowly decreases the amount of food consumed during the meal due to the feeling of fullness by hormones (1, 2, 3).

To eat slowly, you need to chew your food thoroughly before swallowing. This can help you consume fewer calories and lose weight.

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Get Enough Sleep

When it comes to losing weight, the amount of sleep is just as important as diet and exercise.

Unfortunately, most people aren't getting enough sleep and you may be one of them. In fact, according to the data and statistics by the CDC, 30% of US adults are getting less than 6 or fewer hours of sleep.

You may be shocked to know that most that several evidence show that sleep may be a missing factor for many people who are struggling to lose weight.

According to Current Opinion in Clinical Nutrition & Metabolic Care, poor sleep is linked to a higher body mass index and weight gain.

According to a 2013 study carried out by PNAS, 16 adults allowed just to sleep for only 5 hours per night for five nights. As a result, they gained an average of 1.8 pounds (0.82 kg) over the short course of this study.

The National Sleep Foundation recommends adults to sleep for 7 to 9 hours per night to keep your burning fat while you snooze.

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Conclusion

If you're on a medical condition then must consult your doctor first before making any given changes in your lifestyle.

It's important to keep in mind, there are no quick fixes when it comes to weight loss. The best way to maintain a healthy weight is to eat a balanced diet and making lifestyle changes that leads to significant weight loss. You won't see the changes overnight but if you follow the given ways, eventually you'll notice significant changes in your body weight.

Emily Stewart Administrator
BSc
Emily Stewart is a clinical psychologist who understands the importance of the well-being of an individual on an external and internal level. She believes in communicating the truth as much as possible and through her written skills, gives her the knowledge to inform others on an unbiased basis to make an impact.
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Emily Stewart Administrator
BSc
Emily Stewart is a clinical psychologist who understands the importance of the well-being of an individual on an external and internal level. She believes in communicating the truth as much as possible and through her written skills, gives her the knowledge to inform others on an unbiased basis to make an impact.
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