7 Ways To Lose Weight Naturally | Holland & Barrett Looks like you may need to upgrade your browser We're sorry, we no longer support the web browser that you are using For the best best experience, please update your browser, or try using a different browser (We promise it'll be worth it) Chrome Firefox Safari EdgeUpgrade the to latest version or continue anyway Holland & Barrett Account Store Rewards Help Basket Menu Holland & Barrett Account Store Rewards Help Basket Close Close Or create an account Email * Password *Show Forgotten password? Remember me Create an account Create an account Holland & Barrett Account Store Rewards Help Basket Menu Holland & Barrett Account Store Rewards Help Basket Close Close Or create an account Email * Password *Show Forgotten password? Remember me Create an account Create an account Your Cookie Settings This site uses cookies to improve your experience. They help us to understand how people use the website and give us the ability to provide targeted marketing to you. Manage cookiesYes I accept 20% off £20 on Vitamins & Supplements Use Code: VITS *T&Cs & exclusions apply Redeem in store 20% off £20 on Vitamins & Supplements Code:VITS *T&Cs & exclusions apply Royal Mail strikes may cause a delay to our click and collect service Get 20% student discount with Student Beans NEW Discover the latest natural beauty products Health Hub Home Weight Management Weight Loss 7 ways to lose weight naturally Simple science-backed things you can do to lose naturally 1 Give glucomannan a go Approved by the European Food Standards Agency (EFSA), glucomannan is a natural fibre that expands in the stomach and makes you feel full, so you're less likely to graze throughout the day, that's why we've added it to our SlimExpert range of meal replacements and snacks. It's also said to reduce fat absorption from the stomach and small intestines. It can really help stave off hunger pangs and help you reach your ideal weight quicker when taken as part of a calorie-controlled diet. Read more: Benefits of glucomannan 2   Pop some friendly bacteria Your gut contains millions of bacteria, of which the "good" kind help to ensure our digestive system is working properly. Studies suggest there is a crucial link between taking bacterial cultures such as acidophilus and weight loss.1 Factors including how much fat is absorbed from food, not to mention indirect effects such as regulating mood and energy levels, so you're less likely to stress eat or binge due to a sugar crash. Boost your friendly bacteria by eating fermented foods such as sauerkraut and kimchi, fermented dairy such as kefir and yoghurt, or taking one to two acidophilus capsules each day. Read more: Why a healthy gut could be the key to weight loss Shop Acidophilus & Friendly Bacteria 3 Stock up on slow-release carbs Certain foods – especially refined sugar, starch and white flour – can cause an immediate spike in energy levels, followed by a massive dip, so you tend to pig out more. Switching to slow-release carbs will ensure your energy levels are maintained for longer – and is far more manageable than a punishing diet. Porridge or eggs are great breakfast options. For lunch or dinner swap your white pasta for quinoa and French fries for sweet potato wedges. Read more: A nutritionist's guide to busting myths about carbs 4   Sip green tea Evidence suggests that green tea increases your metabolic rate2, helping you burn calories a lot faster. Plus, it's packed full of nutrients and antioxidants to boost your immune system and improve your overall health. Try matcha green tea, where the entire leaf is dried and ground into the formula – so you're getting maximum benefits. Drinking as little as two-and-a-half cups a day can make a difference. Read more: Matcha tea benefits Shop Tea 5 Cook with good fats Fat is necessary for your body to function properly, delivering essential fatty acids and fat-soluble vitamins that it needs – so you needn't cut it out of your diet altogether. However, the type of fat you eat can determine whether you'll gain or lose weight. For example, coconut oil contains fatty acids called medium-chain triglycerides, which the body metabolises much faster than the long-chain triglycerides contained in other fats. Use it in roasting, frying or just a few teaspoons on a salad. However, it's still a saturated fat – ie. high in calories – so don't go overboard. And try to grill, poach and steam food wherever possible. Read more: Is there such thing as a healthy fat? 6   Whey protein is the way forward Not just for bodybuilders, whey protein can also be great for battling the bulge. That's because it's thought to boost your metabolism and leave you feeling fuller for longer. So it's perfect to blend into a shake after a workout – as you're less likely to end up binging and undoing all the good work. It also helps maintain muscle mass (something that often gets affected when slimming down), which is crucial when it comes to calorie burning. Read more: The best protein shakes for weight loss Shop Weight Loss Protein 7 Get that all-important 40 winks Although you might think being active is an essential part of how to lose weight, getting enough sleep is a big factor, too. Not only does it leave you feeling more energised the next day, but studies have shown well-rested people burn more calories while asleep than those who are tired. Research showed people who slept eight-and-a-half hours a night were losing weight more quickly than those who got only five-and-a-half3, despite both groups consuming the same number of calories. Taking natural sleep aids such as magnesium supplements may help with muscle relaxation at bedtime. Another tip is to forgo your early morning workout (leaving you more time in bed) and switch to early evening workouts instead – exercising at this time can help your body go into "sleep mode" much more quickly. Read more: Your comprehensive guide to sleeping better Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies. Shop Weight Management Last updated: 15 April 2021 ​​​​​​​Sources www.time.com/4132550/probiotics-weight-loss-lactobacillus/ www.healthywomen.org/content/article/how-drink-green-tea-weight-loss www.womenshealthmag.com/weight-loss/sleep-weight-loss Related Topics Weight Loss Suggested Articles The best ways to lose weight fast and keep it off Obesity is a common and growing problem in the UK. We share best weight loss tips, advice and diets to help you lose weight fast and keep it off. How to lose weight fast – and safely Do you want to lose weight fast? In this article, we talk you through the safest methods for quick weight loss while making sure you stay safe. 9 Ways To Lose Arm Fat Got some arm fat that won't budge? Need some inspiration on how to remove it? We can help with that. Learn 9 ways to remove arm fat and more in our guide. Speak to an Advisor Book your free, one-to-one online consultation with one of our qualified advisors. Find out more Join Rewards for Life Join Rewards for Life today and we'll give you 300 points worth £3 Find out more Sign in Subscribe & Save Save 5% on your favourite products, plus get the lowest price from the last 90 days and free delivery Customer service Help Centre Track your order My account Store locator Home Delivery Click & Collect Returns International Delivery Student Discount Product Recall About us Who we are Working at Holland & Barrett Press releases Corporate Website Privacy & cookie policy Terms & conditions Holland & Barrett International Tax Strategy Modern Slavery Statement Supplying Holland & Barrett Our support for Ukraine B-Corps at H&B Our Services View all our services Free wellness consultation Diagnostic tests Beauty treatments H&B app Thrive app H&B Gut app Live chat Brands View all brands Holland & Barrett Floradix Bootea Dr Organic Manuka Doctor Manuka Pharm Jacob Hooy Download the app Get 20% off your first order Copyright © Holland & Barrett Retail Limited, 2022. All rights reserved. hollandandbarrett.com is a trading name of Holland & Barrett Retail Limited,. Registered office: Samuel Ryder House, Barling Way, Nuneaton, Warwickshire CV10 7RH. Registered in England: company no. 2758955. Registered VAT no. 211727395.