How To Lose Weight Fast, Naturally & Permanently — 12 Weight Loss Tips In 2024

Melissa Mitri, MS, RD
Do you know you can lose weight fast, naturally, and permanently? Read on to learn the steps to take for long-term weight loss in 2024.
how to lose weight fast naturally and permanently
You can lose weight fast, naturally, and permanently. Photo: Ba Le Ho

Weight gain can cause many health issues for your body. Therefore, finding ways to lose weight and be healthy is prudent. If you’ve been struggling with weight, you may wonder how to lose weight fast, naturally, and permanently. Once you find a weight loss method that works for you, you can keep the weight off and even lose belly fat. If your goal is better weight management, you can also engage in physical activity to enhance your results. Let’s dive into how to lose weight fast, naturally, and permanently without exercise.

How To Lose Weight Fast Naturally And Permanently

Here are several ways you can lose weight fast, naturally, and permanently:

  1. Limit intake of added sugar.
  2. Eat fewer calories.
  3. Consume a high-protein diet.
  4. Limit refined carbohydrates.
  5. Consume more whole grains.
  6. Drink green tea.
  7. Control emotional eating.
  8. Engage in more physical activity.
  9. Enjoy better sleep.
  10. Follow a standard low-fat diet.
  11. Eat nutritious food.
  12. Create a better eating pattern.

12 Tips To Lose Weight Fast, Naturally & Permanently

If you feel overwhelmed with the hundreds of weight loss diets and weight loss tips promising fast, long-term results, you’re not alone.

However, there are ways to help you lose weight fast and permanently that are safe and beneficial. Here’s how to start your weight loss journey for bigger long-term results.

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Limit Intake Of Added Sugar

Sugar is found in many different foods and drinks. However, natural sugar[1] differs from processed sugar added to food and drinks.

Numerous drinks and food contain excess added sugar[2] that harms your health and well-being. Reading the labels for such products is an eye-opener as you strive to achieve weight loss.

Eating lots of sugar, especially added sugar, contributes to weight gain[3] and numerous illnesses. At the top of the list is dental caries.[4] In addition, added sugar can lead to heart disease[5] and type 2 diabetes.[6]

So, cutting back on added sugar and sugary foods is crucial for weight loss and overall health.

How much-added sugar is considered too much? The Dietary Guidelines for Americans recommends taking less than 10%[7] of your calories in added sugar per day. However, Americans consume over 12% of added sugar[8] from food and drink, more than 13 teaspoons.

While it’s not easy to eliminate sugar from your weight loss diet, less is more. Start reducing sugary food and drinks such as sweets, pastries, cakes, soda, juice, and energy drinks to lose weight and be healthy.

In addition, some ‘healthy processed’ snacks like granola bars can also contain loads of sugar, so paying close attention to food labels is key.

Eat Fewer Calories

Cut Calories

A high caloric intake leads to weight gain.[9] So, one of the best ways to lose weight naturally and permanently is to eat fewer calories. Additionally, limit the intake of liquid calories[10] from energy drinks, fruit juices, and soft drinks.

Eat a Balanced Diet

Cutting calories is a good strategy for weight loss, but it must be done the right way. Eating a balanced diet helps you feel more satisfied and thus makes it easier to eat fewer calories.

Therefore, avoid highly restrictive diets to maintain a high metabolism[11] in your weight loss journey.

Counting Calories

So, how do you reduce calorie intake to lose weight? One tried and tested method is counting calories, ensuring you stay within your calorie limit to promote weight loss or maintenance.

Paying more attention to your intake by counting calories will make it easier to burn calories naturally.

In years past, counting calories was cumbersome. Luckily, nowadays, there are modern apps[12] that have simplified the process. Apart from diets, you can lose weight by eating fewer calories while cooking at home.

Eating out all the time leaves you at the mercy of chefs and cooks. Cooking at home gives you more autonomy to choose what goes into your food to reduce calorie content.

Eating slowly[13] can also help you feel full faster, so you consume less calories at the end of the day.

Consume A High-Protein Diet

how to lose weight fast naturally and permanently
A high-protein diet may help you lose weight faster. Photo: Elena Shashkina/Shutterstock

Another way to improve your body weight is by eating a high-protein diet. Protein is crucial in weight loss and improving your overall body weight. 

Consuming more protein benefits[14] your body by boosting metabolism and reducing appetite.[15] A high metabolism helps to increase fat loss and promote weight loss.

Essentially, protein helps change the hormone level[16] that regulates body weight. The hypothalamus is one part of the brain that plays a role in weight regulation.[17] These hormones signal the brain to determine the time and quantity of food to eat.

By eating a high-protein diet, your body better regulates appetite-reducing hormones and, in turn, increases satiety levels.[18] When this happens, there is less ghrelin, a hunger hormone, and more cholecystokinin and peptide YY, hormones that help you feel fuller.

Limit Refined Carbohydrates

Refined or processed carbohydrates do not support weight management. When thinking about how to lose weight fast, naturally, and permanently, it’s best to limit them in your diet.

Essentially, refined carbohydrates have little nutrients and no fiber.[11] If you want to eat high-carbohydrate foods, it’s better to go for whole foods. Eating processed food stalls the weight loss and makes you more hungry.

There are two types of refined carbs, namely refined grains and sugars. These foods have most nutrients stripped off[19] and only deliver ‘empty’ calories. Digestion is quick once you consume refined carbs, leading to insulin and blood sugar spikes.[20]

During the processing of grains, processors remove germ and bran from whole grains. Both contain the majority of the nutrients that the body needs for better health. Refining removes the most nutritious parts, leaving you with starch and low fiber.[21]

Refined carbohydrates include sugary snacks, soft drinks like sodas, white bread, processed breakfast cereals, white flour, and white rice. These refined foods have a high glycemic index, leading to issues such as overeating.

So, if you want to master how to lose weight and keep it off, limit these carbs as much as possible.

Consume More Whole Grains

As stated before, it’s good to avoid eating refined carbs to master how to lose weight fast. The good news is that plenty of higher-quality carbohydrates are in whole grains.

Whole grains have been around for centuries as part of healthy diets in various cultures. However, in modern times, many of these whole grains have been produced in a way that leads to heavy processing and potential weight gain.

Still, many whole grains are readily available with a higher nutritional value.[22]

Whole grains include whole-wheat bread, steel-cut oats, brown rice, whole-wheat pasta, quinoa, and bulgur.

Eating whole grains supplies your body with essential nutrients for better health[23] and well-being, as they are rich in minerals, vitamins, fiber, antioxidants, and protein. One of the main benefits of consuming whole grains is reducing the risk of obesity.

The fiber content of whole grains helps to prevent overeating and promotes a feeling of fullness.[24] The longer you feel full, the less likely you are to eat more food, and the easier it will be to lose weight.

Drink Green Tea

Healthy drinks are essential to your weight loss journey. One good example to keep in mind is green tea.

Green tea is considered a  drink that improves overall health.[25] Green tea contains beneficial compounds that aid in fat loss. A cup of tea contains 24 to 40 milligrams of caffeine. 

Research also shows that caffeine, a known stimulant, aids in fat-burning,[26] weight loss, and a reduction in BMI. This can help you burn more calories from the combination of calories burned during exercise and the extra burned from the caffeine in green tea.

Control Emotional Eating

Emotional eating is eating in response to feelings. If you want to eat something every time you have certain emotions, you may be an emotional eater, and practicing mindful eating may be useful.

Emotional eating can lead to weight gain[27] if it gets out of control. That’s why mindful eating might help you learn to respond naturally to your feelings without food.

One of the causes of emotional eating[28] in children is chronic stress. In adults, stress is also a trigger, along with health concerns, financial constraints, and rocky relationships. Essentially, you use food as a way to cope with what you feel at that specific moment in time.

Having better-coping mechanisms will help reduce the instances of emotional eating. For example, a few other non-food ways to cope with these emotions may be journaling, meditation, yoga, walking, or simply calling a friend to vent.

If these underlying stressors affect your everyday life, consulting with a therapist for support can also help provide you with healthier coping strategies.

Weight loss[29] requires controlling caloric intake to reach a healthy weight, so finding better ways to deal with difficult emotions promotes weight loss.

Engage In More Physical Activity

how to lose weight fast naturally and permanently
Physical activity helps you burn calories. Photo: Lyubov Levitskaya/Shutterstock

How many times a week do you engage in physical activity? One of the best ways to lose weight fast and permanently is to exercise more. Physical activity[30] like exercise and taking walks are important for weight loss and building muscle mass.

Engaging in more workouts that you enjoy can help you better manage your weight by burning calories and producing endorphins that can motivate you to eat healthy food. It also improves your body confidence as you flow through your weight loss journey.

Weight management[31] is achieved via exercise you genuinely enjoy, so you want to do it regularly. Whether walking, running, dancing, or yoga, anything to get moving and stay active will help in the calorie-balancing equation.

Enjoy Better Sleep

Did you know the amount of sleep you get can affect your weight loss goal? Therefore, it’s essential to get enough sleep to avoid weight gain.

Irregular sleep patterns or short sleep[32] can contribute to poor health. While it’s not the only factor leading to issues like obesity, sleep deprivation plays a crucial role. The longer you are awake, the more you’re prone to overeating.[33]

With stress and lack of sleep,[34] the hunger hormone ghrelin surges. At the same time, the fullness hormone leptin decreases. Less leptin can lead to more intense hunger pangs, making it harder to lose weight fast.

Follow A Standard Low-Fat Diet

You can eat a standard low-fat diet when exploring how to lose and keep it off. A low-fat diet[35] contains less than 30% fat calories. Consuming less total fat in your diet can help you lose weight naturally, as fat has more calories per gram than either protein or carbohydrate.

Low-fat diets differ from low-carb diets[36] since the focus is on eating less fat, more healthy protein, and whole grains. In addition, adding more fresh vegetables and fruits can further increase fullness.

Eat Nutritious Food

Eating healthy, nutritious foods while avoiding processed foods is one of the best ways to lose weight[37] and keep it off permanently. If you’re wondering how to lose and achieve a healthy weight without dieting, choose healthy food with low energy density, like fruits and veggies.

Fruits and vegetables contain fiber, antioxidants, minerals, and vitamins that have numerous health benefits. In addition to a diet rich in fruits and vegetables,[38] there are a few other vital components. 

Eating lean proteins, whole grains, and healthy fats like avocados, nuts, and fish in moderation can round up a healthy, balanced diet. These foods also help detox your body, provide needed nutrients, and keep you in tip-top shape.

Create A Better Eating Pattern

Good eating habits or patterns help you maintain good health. An eating pattern takes into consideration all key foods in a balanced diet.

A typical eating pattern[39] comprises three meals a day and healthy snacks along the way. It’s good to start with a list of all your foods and drinks in a day or week. Such a list will reveal the good and bad eating habits and changes to make.

Be accountable, and stick to good eating habits and patterns to lose weight. Consistency is crucial to lose weight fast, naturally, and permanently. Eat when truly hungry, and hydrate.

Healthy Foods For Weight Loss

Some foods come in handy when you want to learn how to lose weight at home. Below is a list of healthy foods to keep on hand for weight loss.

Foods To Limit

Certain foods increase the risk of weight gain and health issues. Some unhealthy foods to limit:

Safety Tips

When it comes to losing weight, it’s important to know how to do it in a healthy way that supports long-term results and doesn’t lead to any adverse side effects. Here are some tips that come in handy when you want to manage weight sustainably.

Avoid Skipping Meals

Strict diets that call for skipping meals[48] and promote irregular eating patterns are unhealthy and are not sustainable for permanent weight loss. Instead, eat regular meals to boost energy levels and keep your metabolism healthy.

More Fiber

Feeling fuller for longer prevents unnecessary eating. Fiber-rich food[49] helps you feel fuller and less likely to indulge regularly.

Eat Low-Calorie Snacks

Snacking is a good way to prevent hunger pangs in between meals and reduce your overall daily calorie intake. Examples of nutritious low-calorie snacks include fruit with low-fat cheese, veggies with hummus, or air-popped popcorn.

Drink More Water

Water is good for hydration, but drinking more can help you lose weight[50] naturally by suppressing your appetite.

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The Bottom Line

Learning how to lose weight at home and keep it off is crucial for your health and well-being. The tried and tested ways to lose weight fast, naturally, and permanently in this article can help you jumpstart your weight loss.

Adjusting and losing weight takes time, but it’s possible. If you need more support and guidance on losing weight naturally, consider consulting a registered dietitian for individual recommendations.

Frequently Asked Questions

How to lose weight without dieting?

The best ways to aid weight loss without dieting are to eat a balanced diet, engage in exercise regularly, limit refined carbs and sugars, and drink green tea.

What foods burn fat crazy?

Food that can help support fat burning include coffee, green tea, apple cider vinegar, full-fat Greek yogurt, MCT oil, fatty fish, and whey protein.

How do you lose 10 pounds in a week?

Clean your diet to reduce refined carbs and added sugar. Then, add exercises to boost metabolism and burn fat. Losing more than two pounds per week is unhealthy, sustainable weight loss.

Does lemon water help you lose weight?

Lemon water can help you lose weight because it helps to promote fullness. The more you consume, the less likely you are to overeat. In addition, lemon water may affect[51] metabolism, which is essential for weight loss.


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