Being overweight is a leading cause of death worldwide, killing about 2.8 million people each year [1].
Excess weight increases the risk of life-threatening ailments such as heart disease, high blood pressure and diabetes, according to Mayo Clinic.
For safe weight loss, WebMD recommends eating more fruits and vegetables and 95 percent lean meat, along with engaging in regular exercise.
Here’s a quick list of weight loss techniques that you can safely do at home.
1. Aloe Vera
A traditional medicine in India, China and Mexico, aloe vera is used to treat a number of minor and serious ailments [2].
It boosts weight loss efforts by improving digestion, detoxifying the body, and enhancing immune resistance, among others [3].
A clinical trial has also found aloe vera gel effective in reducing body fat mass and body weight in obese patients with diabetes [4].
What you will need:
- 2 aloe vera leaves
- 1 cup of lemon juice
Recommended Directions:
- Peel aloe vera.
- Get the pulp.
- Put pulp in a blender.
- Add lemon juice.
- Blend for three minutes.
- Drink mixture everyday in the morning for up to three weeks.
2. Cayenne Pepper
Cayenne pepper does more than spice up your dishes.
Its active compound called capsaicin can aid in your weight loss program by suppressing hunger, prolonging satiety and increasing energy needed for exercise [5].
Apart from this, it also helps prevents weight regain, as reported in a study published in the British Journal of Nutrition [6].
What you will need:
- 1/4 teaspoon of cayenne pepper
- 1 tablespoon of lemon juice
- 1 glass of water
- 1 tablespoon of honey
Recommended Directions:
- Add cayenne pepper to water.
- Stir in lemon juice and honey.
- Drink the concoction once a day for five days.
3. Milk Thistle
Milk thistle has a unique way of helping the body lose weight.
As you know, the body finds it difficult to burn fat and lose weight when the liver is not working properly.
A potent flavonoid in milk thistle called silymarin has been found to have profound positive impact on liver health and function, as reported in several studies [7, 8, 9].
What you will need:
- 2 capsules of milk thistle
Recommended Directions:
- Take one capsule in the morning and one capsule in the evening.
- Do this everyday for two to three months.
4. Green Tea
If there’s a weight loss solution most widely researched about, it’s probably green tea.
Many studies confirm that green tea is an efficient way to drop unwanted pounds, helping the body burn more fat and calories, suppress the appetite, and increase energy metabolism [10, 11, 12, 13, 14]
A 2015 study reported that intake of green tea for 12 weeks resulted not only in significant weight decrease but also in waistline reduction and lower cholesterol level [15].
What you will need:
- 1 tea bag of green tea
- 1 cup of water
- 1 teaspoon of honey
- 1/2 teaspoon of ground ginger
Recommended Directions:
- Boil water in a pot.
- Remove from heat.
- Put tea bag in the water and steep for three minutes.
- Add honey and ginger.
- Drink this tea twice a day for three to four weeks.
5. Ginseng
Research conducted in the University of Chicago revealed that ginseng not only helped reduce weight but also keep blood glucose in check [16].
Ginseng’s active compounds do a great job in suppressing the appetite and increasing energy levels [17].
On top of all these, this herb has also been found to enhance thermogenesis, which is another way the body burns fat and calories [18, 19].
What you will need:
- 1 teaspoon of ginseng, chopped
- 1 cup of water
- 1 teaspoon of honey
Recommended Directions:
- Boil water in a pot.
- Add ginseng.
- Remove from heat.
- Let it steep for 5 minutes.
- Strain.
- Add honey.
- Drink twice a day for one to two months.
6. Licorice
Licorice, the main ingredient used in making candy, is surprisingly beneficial to your weight loss program.
In a 2006 study that can be found in the Journal of Health Science, it was stated that licorice has “weight-reducing effects” on the body, and is safe to consume even for long-term [20].
It is one of the natural weight loss remedies that is said to boost fat oxidation and drop body weight [21].
What you will need:
- 1 tablespoon of licorice root
- 1 cup of water
Recommended Directions:
- Bring water to a boil.
- Add licorice root.
- Reduce heat and simmer for 10 minutes.
- Remove from heat.
- Let it steep for 5 to 10 minutes more.
- Strain.
- Drink the tea in the morning before eating anything.
- Do this everyday for two to three weeks.
7. Bitter Orange
Substantial evidence has been released to confirm bitter orange’s efficacy in weight management.
Among these is a study that examines the role of bitter orange in the body’s thermogenesis and increased metabolism [22].
Participants in the study showed significant weight loss with regular intake of bitter orange and other natural herbal remedies [22].
What you will need:
- 1 bitter orange, peeled and sliced
- 1 cup of ice cubes
- 1 teaspoon of honey
Recommended Directions:
- Put bitter orange and ice in a blender.
- Blend for a few minutes.
- Add honey before drinking.
- Take this in the morning with breakfast.
- Drink once a day for one to two weeks.
8. St. John’s Wort
A perennial shrub grown in many parts of Asia, Europe and Africa, St. John’s Wort has been touted for its antibacterial and antiviral properties, reports Live Strong.
A team of American scientists inspected the weight loss effects of this herb in combination with caffeine and bitter orange extract [23].
Researchers conclude that St. John’s Wort is a safe and efficient way to reduce calories, burn fat and rev up the body for exercise [23].
What you will need:
- 2 teaspoons of St. John’s Wort
- 1 cup of water
- 1 teaspoon of ginger
Recommended Directions:
- Boil water in a pot.
- Add St. John’s Wort.
- Remove from heat.
- Let it steep for five minutes.
- Strain
- Sip tea slowly.
- Take this every morning for one to two weeks.
9. Yerba Mate
A plant native to subtropical regions of South America, yerba mate is used to concoct an herbal tea that’s been used to treat a wide range of health problems over the years [24].
A 2012 study revealed that yerba mate boost energy expenditure as well as basal metabolism, resulting in significant weight loss [25].
In addition to its notable weight loss effects on the body, it also reduces levels of blood sugar, cholesterol, and blood sugar [26].
What you will need:
- 1 cup of water
- 1 yerba mate tea bag
Recommended Directions:
- Boil water.
- Put tea bag in the water.
- Let it steep for a few minutes.
- Drink the tea in the morning.
- Do this everyday for two to three weeks.
10. Guar Gum
Also known as guaran, guar gum is made by grinding guar bean endosperm, according to Wikipedia.
As a weight loss aid, it shows potential in helping the body drop unwanted pounds, as suggested in several scientific data [27, 28].
What you will need:
- 1/4 teaspoon of guar gum
- 1 cup of olive oil
Recommended Directions:
- Mix two ingredients.
- Use this as dressing for your vegetable salad.
- Eat this everyday for one week.
11. Cereal
Did you know that this breakfast favorite also has the ability to make you drop weight?
Research indicates that cereal with its high insoluble fiber can help suppress the appetite and lower food intake [29].
It’s important, however, to choose cereal that’s low in sugar and made with whole grains, and to use milk that’s low in fat.
What you will need:
- 1 bowl of cereal
- 1 cup of almond or soy milk
- 1 banana, sliced
Recommended Directions:
- Pour milk in your bowl of cereal.
- Top with banana slices.
- Eat every morning for three to four weeks.
- Use different fruits as topping.
12. Water
The easiest way to lose weight is to drink more water.
Water not only helps flush out toxins from the body, it also reduces intake of food and satiates hunger, as found in a study [30].
Moreover, it keeps the body hydrated and energized, ready for physical workout.
What you will need:
- 8 glasses of water
Recommended Directions:
- Drink water throughout the day, especially before meals.
Don’t put yourself at risk of serious ailments.
Lose weight naturally and safely with these proven home remedies.
