As with any behavioural change, breaking bad eating habits takes commitment, motivation and determination. Establishing new behaviours takes time, but accomplishing them is definitely possible. I have put together this list of tips that I, and my clients, have found most useful on how to lose weight naturally at home remedy. Take a read through and keep them in mind when you’re designing your new, healthier eating plan.
Some tips you might take as given, but others will definitely surprise you. However, all will be beneficial as you start adjusting your eating habits for natural weight loss.
Check out “how to lose weight at home” for some habit changing tips and actions that you can implement straight away. This will ensure you get off to a perfect start.
we looked at the theory behind adopting a new and healthier diet. In this article, the focus will switch to practical, actionable tips that will enable you to build a firm foundation, leading to success.
15 Tips On How To Lose Weight Naturally at Home
1) Make Small, Gradual Changes
Avoid trying to completely change your diet in one go and instead focus on one or two things at a time. Taking it in small, simple stages is less likely to leave you feeling overwhelmed and running for the hills. Instead, you’ll be motivated to continue on and even more committed to accomplishing your goals.
Focusing on changing several habits at once is too much for anyone. It can seem like too much, it can be confusing, and it’s much more likely to end in failure. By changing one behaviour at a time it becomes routine.
Set yourself a time frame, maybe one week to a month, before moving on to the next habit you’d like to change.
Another useful tip is to reduce gradually rather than cutting completely. Let’s say you take two spoons of sugar in your coffee. Instead of cutting that completely, try lowering that to one spoon for a couple of weeks. When you’re used to that, cut it to half a spoon before stopping completely.
Every step in the right direction is progress. When attempting to lower your added sugar intake, be sure not to substitute that spoon of sugar with an extra cookie or something sweet. Always aim to find a healthier alternative to replace bad habits. Similarly, if you’re finding yourself drinking too much coffee throughout the day, gradually cut back. Try drinking coffee only in the morning.
Beginning with simple behavioural changes, that all add up to where you want to be, places you in the best position to succeed.
2) Believe You Can Do It
It’s crucial you believe in your ability to accomplish any behavioural change you set your mind to. Don’t let doubt or fear of failure creep in and hold you back.
Find your motivation and establish your reasons for wanting this change.
Why is it important to you? How will your life differ by establishing this new habit?
What’ll be the outcome if you don’t make the change?
Imagine the new you as a result of the change. Consider all the benefits it’ll bring to your life and health, as well as how it will impact your family.
Then decide that you want to make the changes needed.
Begin by defining your ultimate goal—where you want to end up and what you really want to achieve. This is your longer-term goal. Then establish all the smaller, but necessary steps to get there. Finally, turn these steps into your short-term goals and set a timeline to achieve them.
Goals must be realistic and achievable otherwise you’ll become unmotivated. Sticking to a perfect diet 24/7, for example, is not realistic, nor is expecting rapid weight-loss. Instead focus on gradual, simple changes that are attainable.
Perhaps focus on an 80/20 rule. Try whenever possible to consume 80% healthy foods that will aid your weight loss goal and leave 20% for those less healthy options. Or similarly, a 90/10 rule or 85/15, whichever suits your needs best. The goal isn’t perfection. It is to find something that is sustainable in the long term.
For the 80%, fill your plate with fresh, whole foods like veggies, fruit, whole grains, legumes, nuts, dairy, lean meats, and fish. Your 20% can be any food you want, though it’s best to stick to foods you truly love. Those treats will give you the biggest boost in satisfaction.
3) Reward Yourself
Be sure to reward yourself after every victory, no matter how big or small, always celebrate achievements.
Celebrate your accomplishments!
Healthy eating isn’t all about eating kale and spinach, so be sure to enjoy the things you like. Treat yourself to some ice-cream, or a nice meal in a restaurant. If you’re worried about the temptation of bad foods, there are plenty of other ways you can reward yourself.
If your goal is weight loss, you can put some money away so when you hit targets, you can treat yourself to some new clothing.
Or maybe after all your hard work, you’d like to spend a day getting pampered in a health spa?
Your rewards will be unique to you and it’s just as important to reward your accomplishments as it is to achieve them in the first place. By doing this, you keep yourself motivated to keep going. This is especially important on those days where all you want to do is give up.
4) Set Short-Term Goals To Lose Weight Naturally
As mentioned, establishing measurable, short-term goals will help you stay on track. But it’s important not to be to outcome-focused. Building a healthier lifestyle and changing behavioural habits is a process that takes time. Everyone is completely different and as such, time frames too will differ.
Research has found considerable variations in the time it takes people to establish new habits, ranging anywhere from 18 to 254 days in some cases.
Taking it slowly and allowing yourself plenty of time to adjust will set you up to succeed. Changing some habits, such as eating more vegetables, maybe easier than reducing added-sugars. Your food preferences will change, but it takes time to make that adjustment. So allow yourself time, and remain committed to your new habits.
Accomplishing shorter-term goals keeps you focused and on track. Remember, you’re ultimately moving closer to achieving your longer-term goal. Each short term goal you tick off brings you closer.
All these new habits you’re aiming to establish will become automatic over time, and won’t require much thought to perform. Enjoy the journey and don’t be too hard on yourself.
Take a look at how you can keep track of short-term goals below:
In the plan of action, simply write what you would like to start changing or work towards changing.
Say, for example, you want to cut sugar from your morning coffee. In this case, you could simply write “cut sugar from coffee” in the goal section of the plan of action.
As your strategy, you would write down how you are going to set about achieving this goal. So if you are currently having 2 teaspoons of sugar in your morning coffee, you could begin by aiming to reduce this to 1 teaspoon. Set your begin date and monitor it for a week.
You can use the comment section to note have you got on during your first week. This includes how you felt. Did you notice the reduced sugar? Did you find it easier or difficult?
For example, if your comments were along the lines of “I didn’t really notice the drop in sugar” you could strive to have no sugar the sugar next week.
When you would like to start your planned strategy, and when you hope to have it achieved by.
The comment section is useful for jotting down how you felt throughout the process. Was it hard? Did you notice the no sugar or less sugar in your coffee?
5) Don’t Tick the “I Don’t Have Time” Box
We’ve all been there, telling ourselves it’s just not an option right now and we simply don’t have enough time to begin. Living such hectic and demanding lifestyles, it certainly feels that way at times. Yet it is possible to make a start.
Lifestyles today are more demanding than in the past and are accompanied by increasing stress levels. So maintaining our health, along with reducing stress, has never been so important. Eating a healthy, well-balanced diet will help you stay on top of your health.
But how do you find the time?
When life’s too busy, healthy eating seems impossible, but small gradual changes help. Such changes need less time and effort than trying to follow a complete diet plan.
Looking at how you currently manage your time will also help. Better time management will enable extra time for focusing on establishing new habits.
Finding what works best for you and your lifestyle is key to sustainable results.
6) Get Friends Involved
Pairing up with friends, who’re likewise invested in healthy eating, brings many benefits. Encouraging and motivating each other along the way helps everyone remain committed. Socialising and dining out becomes easier and it’s less likely you’ll grab unhealthy meals together.
Family, likewise, can provide support and encouragement along the way, making your efforts towards healthy eating much easier.
There are many ways you can use your social circle to help achieve your goals.
For example, if someone is trying to make similar lifestyle changes, make sure you’re both aware of each other’s goals and where you are in the process. In this way, you can help steer each other away from temptation, and you might learn each other’s triggers.
You could take turns cooking new healthy meals to make dining more exciting.
You can help each other with your education in nutrition.
There are numerous benefits and sometimes it’s just nice to have someone there who knows what you’re going through.
7) Build your Knowledge
Half the battle to eating healthy nutritious meals and snacks is a lack of knowledge. Feeling like you don’t know where to begin becomes overwhelming. It’s easy to assume eating a healthy diet requires too much time, money and effort. This can put us off but doesn’t mean it’s true.
You can cut this battle in half by building your nutritional knowledge. Eating healthy can be very simple likewise cooking healthy meals doesn’t have to take hours. Plenty of quick and healthy meal recipes exist online, as well as books dedicated to offering simple, healthy recipes.
Spending time reading blogs, will give you a good basic understanding of nutrition. If you want to take it even further, enrolling in courses can really give you a boost. So too can reading healthy eating books. It’s all about developing your understanding and seeing what works for you.
Building on the last point, why not get a friend or family member to study with? You’ll be able to push each other, fill in any gaps, and really deepen your understanding of nutrition.
8) Reduce Fast & Processed Food To Lose Weight Naturally
Cutting back on fast & processed foods will significantly boost your healthy eating transformation. Particularly, if you’re trying to lose weight.
Fast food often contains high amounts of trans-fats with little nutritional benefits. Being high in calorie, fast food is best kept for an occasional treat—especially when you’re trying to limit your daily calories.
For example, a trip to your local takeaway for a chicken and fries combo could set you back roughly 940 calories.
Buffalo wings could roughly contain 190 to 480 depending on size.
9) Take Charge in the Kitchen
Preparing your own meals enables greater control over what’s in the food you eat. Replacing unhealthy foods with healthier options makes for more nutritional meals. Switch out added-sugars and trans-fats with nutrient-dense foods. Aim to include, more “good fats” like mono’s and poly’s instead, all of which add nutritional benefits to your meals.
Making simple changes like these can have a tremendous impact on your health. It doesn’t have to be fancy or complicated. Instead, focus on eating food as close to the source and reducing overly processed foods as much as possible.
You can also learn how to make healthier options of your favourite foods. Let’s say you love pizza for example. Why not make a wholemeal base, a homemade sauce, and load it with healthy toppings. Having a couple of slices of this with a fresh salad is much healthier than a take-out option.
Preparing meals for the week ahead makes healthy eating simple while easing limited time. Planning meals in advance will ensure you eat a healthy well-balanced diet.
Maintaining a healthy balanced diet doesn’t have to mean excessive calorie counting. Instead focus on what’s in those calories, while aiming to get a good variety of nutrients.
10) Eat Smaller Meals More Frequently
Several smaller meals throughout the day can bring many benefits to your health. In fact, there’s so much research into this topic that we’re going to break this tip into the many benefits it offers.
Studies have found inverse relationships existing between the frequency of eating and body weight. Kevin Hall, PhD, a researcher at the National Institutes of Health states, it’s your total daily calories that matter most when trying to lose weight. Not how often you eat.
While eating more often may not contribute directly to weight loss, it helps us to avoid many other pitfalls.
Frequent snacking, on healthy food, will help keep you feeling fuller throughout the day. Subsequently, you’ll be less likely to pick up an unhealthy snack on your way home from work. Plus, the longer you leave eating between meals, the hungrier you’ll become. This may lead to overeating at mealtimes.
When it comes to weight loss, calories in versus calories out important. But so too is the quality of those calories you eat.
Frequent grazing on food can help with weight loss by keeping your cravings at bay during the day. Be sure to choose healthy foods, including protein and fiber to keep you feeling full. Keep a close eye on your portion sizes and calories, and try not to exceed your daily intake.
Blood sugar levels
When we eat regular healthy meals and snacks, we maintain regular blood sugar levels. This helps us to avoid feeling like we need a sugar or energy boost when fuel starts to run out.
This is because, after 3 hours of not eating, your blood sugar levels begin decreasing. After 5 hours they plummet, and your body will crave replenishment in the form of sugary snack for a quick boost.
Blood sugar levels are closely linked with appetite control. When blood sugar levels dip, cortisol (the body’s stress hormone) rises. This can lead to cravings, increased belly fat, hormonal imbalance, and decreased immunity.
When this fluctuates, so does your relationship with food. After a large meal, your brain releases chemicals that increase feelings of euphoria and sometimes sleepiness. Over time, your body sees food as a reward, making it more likely that you’ll reach for food (even if you aren’t hungry) when you feel stressed. Eating smaller quantities can reduce this effect.
Eating nutrient-dense foods as snacks provides your body with a regular supply of nutrients. Get your day off to a great start by having a nice healthy breakfast in the morning, then eating small healthy meals or snacks every 3 to 4 hours.
Some studies have suggested that eating patterns may be related to obesity. Results indicate that a greater number of eating episodes each day was associated with a lower risk of obesity.
Another study found that skipping breakfast was associated with an increased prevalence of obesity. Not only this, but there was also a greater frequency of obesity linked to eating breakfast or dinner away from home.
Concentration and Mood
Eating small, frequent meals throughout the day can improve your concentration and mood. Food provides glucose, which your body needs to stay focused and calm. If you wait too long to eat and then gorge yourself later, it can wreak havoc on brain function.
When you wait too long to eat, your blood sugar levels fall, which causes irritability and agitation. When you eat a big meal later to make up for a missed meal, blood is diverted from your brain to your gut to aid in digestion. This can leave you feeling sleepy, foggy, and unfocused.
When you leave large gaps between meals, your metabolism slows and works to conserve energy instead of burning it.
Think of frequent eating as constantly throwing wood on the fire—when you eat, your body has to burn fuel to convert it into usable energy. This process is known as the thermic effect. It both boosts your metabolism and increases calorie burn.
Maintain Muscle Mass
If you don’t eat often, the most readily available substance for the body to consume is muscle. The human body is remarkably resistant to fat loss. When it needs fuel, it will turn to its lean muscle before burning fat. This process is known as catabolism. By eating frequent meals and snacks, you can help preserve your muscle mass.
11) Portion Control Is Key To Lose Weight Naturally
When cooking, keep portion sizes to what’s recommended. Over the years, portions have gotten bigger and bigger. Most food packets will list the recommended portion sizes as servings. However, there is a useful visual tool you can use instead.
This is known as the hand method:
- Protein portions should be the size of your palm.
- A portion of vegetables should be the size of your fist.
- Carb portions should fit into a cupped hand.
- Fat portions should measure the size of your thumb.
This is a rough guide and while the above is recommended for women, men can double the measurements above. However, you will be able to keep track of calories more accurately by weighing portions and sticking to the recommended serving sizes.
Tips for Controlling Portions
There are other tips that are useful when it comes to controlling portions. Choose starters instead of entrees, or maybe share a dish with your friend or partner. It might not sound like fun but restaurants tend to serve huge portions to impress customers. They can easily be twice the size of what you should be eating.
It’s also important to listen to your body. Only consume as much as your body needs to feel satisfied when you finish your meals. You don’t need to feel completely stuffed!
Another useful trick is to use smaller plates or bowls to serve food in, as this will help trick your brain into thinking it’s a larger portion. If you don’t feel satisfied at the end of a meal, add more leafy green vegetables. If you’re craving something sweet, have some fruit.
Don’t forget it takes the brain time to register that it’s had enough, so make sure you give it some time. Eating slowly will help with this while giving you a chance to properly enjoy your food. Eating too quickly will lead to you cleaning your plate entirely, and not paying attention to whether your hunger is satisfied or not.
Try not to eat late at night. Eating your meals earlier and fasting for 14-16 hours until breakfast the next morning can be beneficial for some people. Research highlights that body weight may be better regulated by eating only when you’re most active.
Finally, drink plenty of water as it helps flush your system of waste products and toxins. Not drinking enough water can leave you feeling tired, and experiencing low energy levels and headaches. Remaining well hydrated throughout the day will help you make healthier food choices.
12) Avoid Emotional Eating
We’ve all been there. We feel anxious, stressed or tired and reach for chocolate chip cookies and other comfort food. When our emotions kick in it’s certainly hard to resist. While we may think it’s hunger, it’s more often than not our body seeking comfort.
When you find yourself here, try to find another way to ease your emotions. Perhaps a chat with your friends, a walk or even some exercise would make you feel better.
Eat only when you’re truly hungry, rather than when you’re tired, anxious, or feeling an emotion besides hunger. If you find yourself eating when you are experiencing boredom or anxiety, try to find a non-eating activity to do instead.
In fact, boredom can be a major cause of overeating so it’s essential to learn the difference between this and hunger. Listen to your stomach!
13) Create a Healthy Environment
Set yourself up for success by creating an environment that promotes your new, healthy habits. Surround yourself with healthy foods, while making unhealthy treats harder to reach and out of sight. Have plenty of fruits readily available for when you’re craving something sweet.
Behaviours are often influenced by your surroundings, so make it easier on yourself. Replacing most of your unhealthy food with healthier alternatives helps you to avoid potential pitfalls and setbacks.
Remember, it’s nearly impossible to eat a healthy diet if you are constantly surrounded by unhealthy foods.
14) Get the Whole Family Involved
Further to the tip of using a social circle to motivate each other, why not get your whole family involved? This isn’t just for the motivation and support, but to help them on the road to a healthier lifestyle. Especially when it comes to children.
The way children eat has changed dramatically over the past 20-30 years. Studies have shown the changes in specific eating patterns may have lead to the increasing obesity epidemic amongst children. One in four children in the United States is overweight, while 11% are obese. These children are nearly twice as likely to be overweight as adults.
The largest increases have been seen among 19- to 24-year-olds, so it’s essential to educate children as early as possible when it comes to healthy eating.
New eating patterns see children eat more meals in restaurants, consume larger portion sizes, skipping certain meals, and binging. Interestingly, although the total calorie intake of children has stayed the same over the years, the macronutrient density has changed significantly. The percentage of energy from fat has decreased, while that from carbohydrates and protein has increased.
Children now consume lower amounts of fats/oils, vegetables/soups, bread/grains, mixed meats, desserts, candy, and eggs. Conversely, they eat increasing amounts of fruits/fruit juices, carbonated beverages, poultry, snacks, condiments, and cheese.
By making healthy eating a project the whole family can enjoy, you’re making sure they’re eating a healthy and balanced diet. By approaching the subject with enthusiasm, you’ll make it much easier for you, and them, to adopt as a lifestyle change.
It will also make it a lot easier when preparing food and doing your grocery shop.
15) Focus on How You Feel
When it comes to breaking bad eating habits, it’s essential to focus on how you feel and understand what your body is telling you.
We’ve covered how boredom can be misinterpreted as hunger, but there are countless other feelings you’ll need to be aware of. Some of these feelings and emotions are brought on by food or even withdrawal from when we cut certain foods.
Take added sugar for example. If your body is used to large doses and experiences a dramatic drop, you’re going to feel emotions such as tiredness and irritability. This is why gradual changes are so important.
If you suffer severe emotion and mood swings, you’re more likely to quit your healthy eating transition. Only you will know what quantities of food you’re eating at the moment and what’s contained within it. Make a plan that will allow you to reduce the bad habits, and increase the good.
Keep in mind that nutrient-dense foods will help you to feel more alert, satisfied and healthy. Eating junk food or unprocessed food can lead you to feel bloated, uncomfortable, or even nauseous. This will become more pronounced as you continue cutting unhealthy food options from your diet.
How To Lose Weight Naturally At Home Remedy – A final note…
Exercising will help you burn calories,
but eating a healthy diet full of nutrients can really enhance and promote adaptations felt during workouts, and will give you the body you want.
There are many benefits to healthy eating it’s hard to list them all. It will help your body function at it’s most optimal, giving you more energy and helping you to fight off illness. But it’s not just your body that will feel the effects, your mind will too.
Eating a healthy, balanced diet will allow you to concentrate better and for longer periods of time. It will help stave off mental fatigue and protect against detrimental emotions such as stress.
But on top of all this, you’ll be able to lead a more active lifestyle.
Breaking bad eating habits takes commitment and determination. But once you’ve started, you’ll notice the health benefits almost right away.
Now it’s up to you.
What tip will you put into action today? Let me know in the comment section.
Other Articles That You May Enjoy:
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Bellisle, F., McDevitt, R., & Prentice, A. (1997). Meal frequency and energy balance. British Journal of Nutrition, 77(S1), S57-S70. doi:10.1079/BJN19970104
Bertone, E, R., et al. (2003). Association between Eating Patterns and Obesity in a Free-living US Adult Population. Am J Epidemiol 2003; 158 (1): 85-92. doi: 10.1093/aje/kwg117
Brighenti, F., et al. (1989). Nibbling versus Gorging: Metabolic Advantages of Increased Meal Frequency. N Engl J Med. 1989; 321:929-934
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