Who wouldn’t love to have a slim and trim figure?
Are you trying really hard to lose weight?
Do you feel less confident about your personality?
Losing weight can surely help boost your confidence and make you feel better!
And what is more important than just aesthetics, is that, an ideal weight also keeps numerous serious ailments at bay.
It is because being overweight is, in fact, a leading cause of death worldwide. It kills about 2.8 million people each year [1].
Excess weight increases the risk of life-threatening conditions such as heart disease, high blood pressure and diabetes, according to Mayo Clinic.
In desperate attempts to lose weight quickly, some people rely on fad diets, which are not only ineffective but also dangerous.
For safe weight loss, WebMD recommends eating more fruits and vegetables and 95 percent lean meat, along with engaging in regular exercise.
In addition, here’s a quick list of weight loss techniques that you can safely do at home.
In the following article, you will find:
- 22 natural ways of losing weight
- How to prepare these home remedies for losing extra pounds
- How to use them properly
RELATED: 13 Essential Oils for Weight Loss That Actually Work
22 Home Remedies to Lose Weight Naturally
1. Aloe Vera
Aloe vera and weight loss?
Many people are probably not aware that these two are linked.
A traditional medicine in India, China and Mexico, aloe vera has been used for centuries to treat a number of minor and serious ailments [2].
Most of the common issues it is used for are wounds, burns, acne and other skin problems.
As it turns out, aloe vera can also boost your 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].
It’s also a bonus that aloe vera gel has heart protective effects that can reduce the risk of heart disease [4].
What You’ll 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.
Related: 5 Effective Ways to Use Aloe Vera for Acne Treatment
2. Cayenne Pepper
Cayenne pepper does more than spice up your dishes.
It has many amazing health benefits that would make you want to include it in your cooking more often.
Some of these include boosting digestion, relieving migraine pain, preventing blood clot, detoxifying the body, and alleviating joint and nerve pains.
If you’re trying to shed off unwanted pounds, this spice can also help.
In 2009, researchers from Denmark assessed the effects of capsaicin in cayenne pepper in appetite, body weight, heart rate and energy intake [5].
A total of 27 individuals were enrolled in the study, and were asked to take in capsaicin, green tea, sweet pepper or a placebo for 10 days [5].
In the results, it was shown that capsaicin works 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’ll 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].
A team of scientists from Egypt uncovered how milk thistle works and explained that it caused a great reduction in liver enzymes as well as in malondialdehyde and fucosidase activities [7].
Meanwhile, in a Chinese study conducted in 2016, it was found that administration of silymarin caused a marked decrease in the mice subjects’ epdidymal fat mass [8].
What You’ll 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].
In a study featured in the Obesity Research Journal, 76 overweight and obese participants were asked to consume a low energy diet for four weeks, and take in green tea and caffeine combination daily for three months [12].
By the end of the trial, the participants have lost a great amount of body weight and fat mass [12].
Their waist circumference was also reduced [12].
This can be associated with the increased fat oxidation and thermogenesis, as well as suppressed leptin levels in women [12].
A 2015 study also reports that intake of green tea for 12 weeks resulted not only in significant weight decrease but also lower cholesterol levels [15].
What You’ll 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.
RELATED: Green Tea for Acne: How Effective?
5. Ginseng
Struggling to lose weight?
Why don’t you try drinking ginseng tea everyday?
Research conducted in the University of Chicago revealed that ginseng not only helped reduce weight but also kept blood glucose in check [16].
Mice subjects were injected with ginseng extract for 12 days, and were found to have lower fasting blood sugar levels and lower body weight compared to those that did not receive any treatment [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’ll 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.
- 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].
Before this conclusion was reached, more than 100 overweight individuals were enrolled in this study, in which half of them were given 300 mg of licorice a day for 12 weeks while the other half received a placebo [20].
Licorice was found to have reduced weight during the 12-week period without causing any adverse effects on the participants [20].
It is one of the natural weight loss remedies that is said to boost fat oxidation and drop body weight [21].
What You’ll 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.
- Drink the tea in the morning before eating anything.
- Do this everyday for two to three weeks.
7. Bitter Orange
Bitter orange doesn’t seem appetizing at all.
However, you can count on it when it comes to boosting your weight loss efforts.
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].
Simply put, this fruit has the ability to boost the body’s fat and calorie burning processes.
Participants in the study showed significant weight loss with regular intake of bitter orange and other natural herbal remedies [22].
What You’ll 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.
For more than 2,000 years, this medicinal herb has been used in alleviating depression, relieving menopausal symptoms and curing inflammation.
For those who are aiming to get some pounds off, they can also make use of this natural weight loss approach.
A group of American scientists inspected the weight loss effects of this herb in combination with caffeine and bitter orange extract [23].
Included in the study are 23 individuals who were divided into three groups [23].
The first group received daily the following: 975 mg of bitter orange, 528 mg of caffeine and 900 mg of St. John’s Wort [23].
The second group was asked to take a maltodextrin placebo while the last group did not get anything [23].
After three weeks, the first group had significant weight loss of up to 3 kilograms, and an average fat loss of 2.9 percent [23].
No unpleasant side effects have been documented during and after the treatment period [23].
They conclude that St. John’s Wort along with caffeine and bitter orange are a safe and efficient way to reduce calories, burn fat and rev up the body for exercise [23].
What You’ll 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.
- 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’ll 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.
It’s one of the most efficient ways to lower cholesterol levels, and protect yourself from serious ailments related to high cholesterol.
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’ll 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.
Cereal is also a good way to avoid skipping breakfast.
Some people think that skipping the first meal of the day will help them lose weight, but the opposite is true.
What You’ll 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
You may find this hard to imagine but drinking water can actually help you drop pounds.
How is that possible?
Drinking water before each meal effectively reduces food intake, explained a 2009 study featured in the Obesity Journal [30].
Results of this study revealed that increasing water intake in 12 weeks resulted in 44 percent weight loss [31].
A similar experiment conducted in Oakland California in 2008 echo these findings, suggesting that water is an effective way to lower body fat and weight [32].
Increased daily intake of water was linked to significant loss of weight and fat over a certain period [32].
This is probably the easiest, simplest and cheapest way to get rid of those unwanted pounds.
What You’ll Need:
- 1 glass of water
- 3 slices of lemon
- 3 slices of cucumber
Recommended Directions:
- Put lemon and cucumber slices in water.
- Chill in the refrigerator for 20 to 30 minutes.
- Drink the flavored water.
- Do this at least eight times a day.
13. Orange
Snacking on oranges can do more than supply your body with its daily requirement of vitamin C, it can also help drop unwanted pounds.
Bitter orange has been considered by many as a safe alternative to weight loss supplement Ephedra [11, 32].
Some experts believe that the active compounds in bitter orange such as synephrine alkaloids can help in weight reduction [33].
Unlike Ephedra, bitter orange is as safe as it is effective so there’s no need to worry about dangerous side effects while you’re trying to losing weight.
Another type of orange, moro orange has also been found to aid in weight loss, as reported in several studies [34, 34].
An animal trial conducted in 2010 confirmed that moro orange juice dramatically reduced food intake, fat accumulation, and body weight among obese mice within a 12-week period [35].
It was also noted that there was an increase in the energy level of the mice [36].
In a different experiment involving human subjects, moro juice extract was given to overweight participants for 12 weeks, and findings reveal that it reduced body mass index in as short as four weeks [37].
Research findings on oranges are promising, but require further investigation.
What You’ll Need:
- 1 orange fruit
- 1 glass of water
- 1 teaspoon of honey
Recommended Directions:
- Slice orange fruit into two.
- Squeeze juice into the glass of water.
- Add honey.
- Stir well.
- Chill in the refrigerator.
- Drink the juice.
- Follow this technique twice or thrice a day.
14. Pomegranate
Widely cultivated in Mediterranean countries, Southeast Asia and the United States, pomegranate has been found to have superior pharmacological properties as an antioxidant, anticarcinogenic, anti-inflammatory and antimicrobial, among others [38].
Another potential application is for weight reduction [39].
In a clinical trial published in the International Journal of Obesity, it was reported that pomegranate leaf extract significantly reduced body weight and energy intake, inhibiting fat absorption in the intestines [40].
These findings were derived after researchers performed an experiment involving male and female mice fed with a high-fat diet [41].
Its weight loss mechanisms can be attributed to the presence of flavonoids, polyphenols, tannins and other antioxidants [42].
What You’ll Need:
- 1 tablespoon of pomegranate juice
- 1 glass of water
Recommended Directions:
- Add pomegranate juice into a glass of water.
- Mix well.
- Let it cool in the refrigerator before drinking.
- Do this three times a day.
RELATED: 19 Health Benefits of Pomegranate (Backed by Evidence)
15. Blueberry
The phenolic compounds in blueberry, which earned its title as a superfood, not only works as an antioxidant, anti-inflammatory and anti-cancer, it also demonstrates anti-obesity mechanisms [43].
In 2013, Chinese researchers conducted an experiment to test the effects of blueberry’s anthocyanins on mice fed with high-fat diet [44].
Researchers uncovered that 12-week intake of blueberry juice prevented body weight gain as well as reduced cholesterol level [45].
Findings confirm that blueberry juice has potent weight loss effects that can help combat obesity [46].
Because blueberry is loaded with many vitamins and minerals, you get to benefit your overall health as well.
So even after you’ve reached your desired goal, it’s a smart idea to keep on consuming blueberry, as this will help keep diseases at bay.
What You’ll Need:
- 1 cup of blueberries
- 1 cup of ice
Recommended Directions:
- Blend blueberries and ice.
- Drink blueberry juice throughout the day.
16. Vegetables
If you’re not too keen about eating your veggies, here’s a fact that might change your mind: vegetables can help you lose weight.
Vegetables are rich in phytochemicals that demonstrate anti-obesity properties, a 2013 study reports [47].
Phytochemicals mainly work by inhibiting inflammation, which has been linked to obesity [46].
Aside from phytochemicals, vegetables are also an excellent source of polyphenols, flavonoids, anthocyanins and many other antioxidants that have been found beneficial in weight management [49].
Because they’re low in calories and fats, you get to satiate your cravings and reach a feeling of fullness without putting on so much weight.
Vegetables can also help keep you in top health, and prevent a wide range of health problems.
What You’ll Need:
- 1 cup of lettuce, chopped
- 1 cup of kale, chopped
- 1 sweet potato, cooked and cubed
- 1 carrot, cut into strips
- 1 cucumber, cubed
- Low-fat olive-oil based dressing
Recommended Directions:
- Combine all vegetables.
- Drizzle dressing over the salad.
- Eat salad before each meal.
17. Lemon Juice
When life hands you lemons, use them to get rid of unwanted weight.
A glass of lemon juice can help you achieve a slimmer and healthier body.
A study performed in the University of Tokyo in Japan found that lemon juice can lower body weight and improve tolerance to glucose [50].
This is due to the compound’s anti-obesity and anti-hyperglycemic properties [51].
The team of scientists explains that nomilin, an active compound in lemon, activates a receptor called TG5R, which in turn prevents obesity and high blood sugar levels [52].
They arrived at this conclusion after supplementing obese mice with nomilin for 77 days [53].
What You’ll Need:
- 1 piece of lemon fruit
- 1 glass of cold water
- 1 teaspoon of honey
Recommended Directions:
- Slice lemon and squeeze to release juice.
- Put juice in the water.
- Add honey and stir.
- Drink juice.
- Repeat technique three times a day.
18. Instant Noodles with Pectin
People who are always on the go rely on instant noodles to appease their hunger.
Because it’s easy to prepare and cook, it’s convenient for those who don’t have time to make elaborate meals.
And the added bonus is that noodles made with pectin can also help reduce weight.
In 2009, researchers from Thailand assessed the effects of instant noodles and instant noodles with pectin on 30 volunteers [54].
Those who were fed with instant noodles with pectin felt more satisfied after eating than the other group [55].
That’s not all. They also had lost more pounds than the participants who ate the instant noodles without pectin [56].
It was concluded that instant noodles with pectin support weight reduction by curbing food cravings, suppressing the appetite, and flushing out fat and cholesterol [57].
What You’ll Need:
- 1 bag of instant noodles with pectin
- 1 pot of water
Recommended Directions:
- Cook instant noodles in water according to directions.
- Eat this three times a day.
19. Kimchi
Kimchi is a favorite Korean appetizer made with fermented vegetables such as cabbage, red pepper, and ginger.
Its spicy sour taste and crunchy texture has made it popular not only in Korea but also in other parts of the world.
Another thing to love about this side dish is that it can help in weight loss.
The nutrients, probiotics, dietary fiber and antioxidants in kimchi are said to be beneficial in decreasing body weight and body fat [58].
This was proven in a laboratory experiment done on obese mice, which were fed with kimchi for 12 weeks [59].
Capsaicin in the chili pepper or chili powder used in kimchi also plays a role on its weight loss effects.
Many studies serve as proof that capsaicin can help shed off pounds by stimulating thermogenesis, boosting metabolism and satiating the appetite [60, 61, 62, 63].
What You’ll Need:
- 1/2 cup of kimchi
Recommended Directions:
- Consume kimchi before or during meals.
20. Soy Milk
The probiotics in soy milk have been found to improve the balance of good and bad bacteria in the digestive system [64].
Regular intake of this non-dairy milk can help keep digestive ailments at bay [65].
Soy milk can also help achieve one’s desired weight.
Taiwanese scientists note that fermented soy milk decreased body weight in mice that were fed with high-fat diet [66].
This is an excellent weight loss method for people who are lactose intolerant, as soy milk does not have lactose, and will not cause an allergic reaction.
What You’ll Need:
- 1 glass of soy milk
Recommended Directions:
- Drink one glass of soy milk before each meal.
21. Cinnamon Tea
How can something sweet help you lose weight?
This is probably what you’re thinking upon learning about this weight loss technique.
However, cinnamon is not your regular sweetener.
Not only is it loaded with nutrients and antioxidants that are good for your health, it was also found to have beneficial effects on body weight and body fat.
In India, cinnamon bark along with cardamom was tested for their antioxidant effects among mice fed with high-fat diet [67].
It was shown that cinnamon bark resulted in significant decrease in weight among obese mice after a period of 90 days [68].
Although human trials are necessary to further validates these findings, you can still try using this tea and see for yourself how well it works for you.
What You’ll Need:
- 1 teaspoon of cinnamon bark powder
- 1 cup of water
Recommended Directions:
- Boil water in a pot.
- Remove from heat and transfer to a cup.
- Add cinnamon bark powder to the cup of hot water.
- Stir well.
- Cover and steep for 15 minutes.
- Strain the mixture.
- Drink tea before each meal.
22. Drink Unsweetened Coffee
Majority of us are coffee lovers. In the recent time, researchers have comes up with fascinating facts about this popular drink. Coffee has a lot of health benefits. The caffeinated drink is rich in antioxidants and a number of other chemical components that can help you reduce weight fast.
Coffee boosts your energy level and helps the metabolism of the body to burn calories. It is evident from many researches that coffee optimizes the metabolism of the body by 3-11%. Moreover, the high level of caffeine in coffee can inhibit type 2 diabetes and lower the risk by 23-50%.
Unsweetened black coffee contains zero calories. Hence a few cups of coffee can help your cut down your weight. [69]
What You’ll Need:
- 1 teaspoon of coffee
- Warm water
Recommended Directions:
- Make your cup of unsweetened coffee.
- Consume coffee 2-3 cups daily instead of other sweet drinks.
As you understand now that excess weight is putting yourself at a great risk of health problems.
Plus, don’t put yourself at risk of getting serious ailments.
You can naturally lose weight with these proven home remedies for losing weight. And the plus side to this is that these home remedies are proven, tried and tested!
In fact, most of these are easy to put together, and only require a few ingredients.
Just make sure that you follow the directions carefully to avoid any unpleasant side effects.
Some Q&A About Losing Weight
Q. What are the health risks linked to excess weight?
A. Excess weight or obesity can have drastic effects on your health. It usually means that you have 20 percent more than what is needed to have a normal weight. If you are an overweight or obese person, then you may develop the following conditions:
- Any form of heart disease or complication
- Increased risk of heart attack
- Increased risk of brain stroke
- Diabetes
- Some form of cancers
- Diseases of the gallbladder, this includes development of gallstones
- Kidney problems
- Osteoarthritis
- Gout formation
- Breathing problems, especially sleep apnea.
Q.What are the reasons that I might be gaining weight?
A. There are numerous reasons to why a person can gain weight. This can include any or all of the following:
- Insufficient sleep– it has been said that those who lack enough or proper sleep are at higher risk of gaining weight.
- Extreme stressful periods
- Use of antidepressant drugs can make you gain weight
- Use of steroids
- Hormonal condition such as Hypothyroidism
- Cushing’s Syndrome
- Polycystic Ovary Syndrome (PCOS) which is a common hormonal problem in women who are gestating.
Q. How do I figure out how many calories I should be eating everyday?
A. If you are a person who is healthy and exercises moderately, say, at least tw to three times every week. Then, you can easily figure out your calorie intake by multiplying the number fourteen with your body weight. Thus, if you are overweight and need to lose weight then cut down your calorie intake. On the other hand, if you have weight that is around your goal weight then you can intake the same amount of calories to retain it.
Q. How do I control food cravings when I am on a diet?
A. In order to control food cravings when on a diet, then you have to take time when eating that particular food. Eat that food in controlled proportions so that it does not add to your body. It is best to not keep such type of food at home or even if you choose to do, then keep it out of your sight and especially in very small quantities.
Q. Is it possible to gain weight after eating just before going to bed?
A. Some experts suggest to eat at least two hours prior to going to bed, while other experts do not propose such ideas. To be completely honest, you need to be aware of what type of food you are eating before going to bed. It is because if you eat a light snack then it is completely alright however if you eat a heavy meal which contains a lot of protein and fat, then you might gain weight rather than lose it.
Q. Is it safe to take diet pills to lose weight?
A. Honestly speaking, this “diet pills” actually never work like that. The best way to lose weight is to bring lifestyle and daily habitual changes to your life.
Q. How many meals should I eat in order to avoid gaining weight or to lose weight?
A. Many experts suggest that it is best to eat five or six times a day in very small proportions. The thing that will happen if you do this is that your metabolism will be active and will continuously burn calories. However, be very sure to follow this number of meals if you are planning to do it.
Bottom Line
The ways to lose weight or lose fat is simple. You can try either of the following ways:
A proper diet, cardio, exercise or other sports, weight training, surgeries, etc. But we would recommend that you try the home remedies as listed above to naturally shed the extra pounds.
Eat well, do some physical exercise and stay healthy and fit! Let us know your experience of using the natural ways in your journey of losing weight. Leave your feedback in the comment section.
READ NEXT: The Benefits of Honey and Cinnamon for Weight Loss
This blog was… how do you say it? Relevant!! Finally I have found something that helped
me. Thanks!
You’re welcome. 🙂