Weight Management
August 11, 2021
• Updated on
12 Aug

10 Effective ways on How to Reduce Weight Naturally (Backed by Science)

Weight loss brings to mind images of tonics, plates of wilted salad leaves and magic “slimming pills.” But that couldn’t be further from the truth! The science behind weight loss is helping your body adjust to a new metabolic rate with the right combination of foods. 

You need to learn how to reduce weight naturally, without chemical stimulants or starvation. Here are some natural weight loss tips and 10 ways to lose weight naturally without depriving yourself or eating the wrong foods. 

Steer Clear Of Packaged Food

It’s simple logic: food should come from farmers, not a box. Packaged foods - from instant upma and poha to noodles and pasta - are engineered to leave you wanting more.

They are devoid of any real nutrition and are composed largely of refined carbohydrates and extra salt, sugar and chemical preservatives. Cutting down on processed foods and replacing them with whole foods is one of the best natural weight loss tips you can follow.

Instant noodles
Instant noodles

1. Pack In The Protein

If you want to know how to reduce weight naturally with food - eat more protein. Protein can boost metabolism, because your body burns more calories when digesting and metabolising protein. Protein also makes you feel full, keeping cravings at bay.

Protein Food

2. Make Fruits And Vegetables The Heart Of You Plate

Any and every doctor and health practitioner will tell you the same thing: eat more fresh fruits and vegetables. Fruits and veggies are high in fibre and water and tend to have fewer calories and lower energy density. This means you can eat more of them and feel full without consuming too many calories.

Make Fruits And Vegetables The Heart Of You Plate

3. Small Plates, Big Difference 

Here’s how to reduce weight naturally: be mindful of portions. And the best way to make sure you don’t overeat is to use smaller plates and bowls. Studies suggest that using smaller plates helps you reduce intake, as it changes your perception of portion sizes. A larger plate encourages you to fill up the entire surface with food, which may not be necessary.

 Small Plates, Big Difference 


4. Eat Mindfully, Savour Your Food

When was the last time you sat down and ate your meal slowly and mindfully, without distractions? When we eat while watching Netflix, while working side by side, driving or doing any other activity, we tend to scarf down our food without really tasting or appreciating it - and we end up feeling unsatisfied.

Eating slowly, taking the time to chew your food carefully - that’s how to reduce weight naturally. When you eat in a hurry, you consume too many calories before you even realise you are full. 

Eat Mindfully, Savour Your Food

5. Stay Away From Added Sugar

If you are wondering how to reduce weight naturally, look at the ingredient that is lurking in everything from your morning coffee to sauces and spreads: refined sugar. Sugar goes by many names: dextrose, fructose, sucrose, maltose and more. Read your labels carefully and avoid refined sugar as much as you can.

Stay Away From Added Sugar

6. Dip Into Your Spice Box

When it comes to how to reduce weight naturally, spices are your best friend.

Spices like chillies and capsicum contain a compound called capsaicin, which has been shown to boost metabolism and burn fat. Other spices like cumin seeds also help suppress appetite/curb cravings.


7. Hydrate Well, Hydrate Often

Here’s how to reduce weight naturally: drink more water. Our body is largely composed of water, and drinking enough of it keeps our system running smoothly. Drinking water before meals helps reduce appetite and the intake of calories. 

Hydrate Well, Hydrate Often

8. Get Yourself Some Green Tea

Green tea contains catechins that boost metabolism and have fat-burning properties and the antioxidants help purify the system as well. Replacing your morning sugary, milky coffee with green tea helps in losing weight naturally.

 Get Yourself Some Green Tea
Green Tea

9. Cardio

Exercise is an important aspect of weight loss. If you are looking for how to reduce weight naturally, make sure you indulge in some cardio exercises like jogging, cycling, running or swimming a few times a week.



10. Sleep Matters

Sleep and rest have an effect on our weight. When we don’t sleep enough or get enough rest, the appetite hormones in our body are disrupted.

If you are looking for the best way to reduce weight naturally, contact us at Nutrition By Lovneet. We’ve helped thousands of patients on their journey by helping them with a diet that suits their lifestyle and metabolic rate. 

We combine your health goals with the foods you like and help you find a balance. Our diet plans help in losing weight naturally, without making you feel starved or deprived. For us, weight loss is not an overnight process but a journey and lifestyle. Learn more about the plan here.

Sleep Matters



How can you reduce weight naturally in 7 days?

You can reduce weight naturally in 7 days by following a healthy diet with fibre-rich foods, reducing intake of sugar and salt and combining it with exercise. 

Can skipping meals help in weight loss?

Skipping meals is not going to help you lose weight naturally. It can make you feel hungrier and have a negative impact on your metabolism. If you are looking for how to reduce weight naturally, combine a diet with the right portion size and exercise. 

To what extent do genetics affect weight loss?

Science shows that genetics plays a role in obesity and that genes can cause obesity in specific disorders such as Bardet-Biedl syndrome and Prader-Willi syndrome. But we must also take note that genes do not always predict future weight issues - it could be a combination of genes and lifestyle, diet. 

What are the best ways that one can lose belly fat?

Cashew apple juice is a natural remedy for weight loss and burning belly fat. Moong dal also works to reduce belly fat. These two foods combined with abdominal exercises can help you reduce belly fat.

Lovneet Batra
Lovneet Batra is a clinical nutritionist with over a decade of experience treating patients and educating people on the benefits of a healthy diet. One of Delhi’s most sought-after nutritionists...
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