We’ve gathered eight ways you can shed fat without suffering – some are based on the traditional knowledge of our ancestors, others come from modern science. What they all have in common is that they require neither deprivation nor excessive discipline, but rather an awareness of what your body needs.
- Put the scale in the closet, and listen to your body
If you step on the scale every day and fret over 300 grams up or down, that’s not the right path. Old healers used to say: Weight isn’t in kilograms, but in how you feel. And they were right. When you start eating better, sleeping better, and thinking less about food, you’re truly losing weight, even if the scale doesn’t yet show it.
Instead of the scale, use your clothes as a measure – they should start to feel more comfortable. In fact, it has been found that people who weigh themselves only once a week are 40% more successful at losing weight than those who do it every day (source: National Weight Control Registry, USA, 2022). - Fruit should be your afternoon dessert
When the afternoon craving for chocolate, cookies or even a sandwich hits, you’re already in the zone of emotional hunger. This isn’t hunger in the stomach, but in the mind. Grandmothers used to say, “After lunch, the soul goes grazing.” And you know what helped them? Fruit.
But not any fruit. Orchard fruits like apples, peaches, pears, and kiwis are full of fiber that fills you up and doesn’t cause a sudden spike in sugar. One medium apple has about 80 calories, but more than 4 grams of fiber, which is 15% of an adult’s daily requirement (source: USDA).
Interesting fact:
People who eat two servings of fruit a day are 25% less likely to have excess body weight, according to the European EPIC study, which included more than 500,000 people. - Protein shakes? Yes, but wisely
It may sound modern, but old shepherds already knew the power of powdered milk and cottage cheese. Today we call it a protein shake – mix water with a spoon of quality powder (preferably plant-based) and you get a drink that fills you up but doesn’t raise your blood sugar.
If you reach for such a drink instead of a croissant or sweet coffee, you’ll ingest only 100–150 calories but at the same time 20–25 grams of protein – just enough to feed your muscles and prevent hunger attacks. One study in the Journal of Nutrition (2020) showed that those who consume 30 grams of protein at breakfast eat up to 400 calories less during the day. - Brush your teeth – a trick used by more than half of French women
An old folk tip says: Brush your teeth in the evening and you won’t be drawn to the fridge. And it really works. A fresh taste in the mouth signals the brain that the day is done. Many studies confirm that people reach for evening snacks 60% less often after brushing their teeth (source: British Dental Journal, 2021).
And also: If you drink a glass of mint or chamomile tea after dinner, you create a ritual that calms both body and soul. - A photo that saves the day
This might be a slightly unusual tip, but it’s increasingly common. Many who have successfully lost weight took a photo of themselves at the start of their journey – no hiding. When a moment of weakness comes, they look at this picture. It acts as a mirror of reality.
Psychologists call this visual motivation; we might simply call it a homely conscience. People who regularly track their progress with photos are almost twice as likely to stick to a healthy diet than those who don’t (source: University of Portsmouth, 2023). - Drink smart – liquid calories are the biggest trap
Not all drinks are equal. And here is the biggest surprise: most people consume between 200 and 500 calories a day just from drinks! These include fruit juices from cartons, carbonated drinks, alcohol, and coffees with milk and sugar.
Grandmothers drank water, buttermilk, and tea – and they were right. If you replace two glasses of juice per day with water, you’ll consume 3000 to 5000 fewer calories in a month, which means almost half a kilo of fat!
Scientists at Johns Hopkins University found that adults who reduce their intake of liquid calories lose weight up to 20% faster than those who cut down only on solid food. - Tight pants as an ally
Instead of waiting to lose weight and then buying new pants – try the reverse. Put on slightly tighter clothes that remind you you’re on a journey. That’s what our grandmothers did: they tied a ribbon around their waist to feel every bite of food.
This isn’t torture – it’s awareness. And awareness brings change. One interesting Canadian study (2020) showed that people who set concrete visual goals (like clothes they want to fit into again) are twice as likely to achieve their desired body weight as those who don’t. - Refreshing water – as if you’re drinking from an herbal garden
If plain water isn’t your favorite drink, turn it into a real homemade elixir. Add cucumber slices, some mint leaves, a slice of lemon, or even a sprig of rosemary. Such water won’t just refresh you – it’ll also divert you from sodas.
According to folk tradition, cucumber has a cooling effect and cleanses the body. Plus, it’s extremely low-calorie – 100 grams contains only 15 calories. Add a bit of lemon and you get a natural drink that also helps detoxify the liver.
A scientific study from 2015 (European Journal of Clinical Nutrition) showed that increasing water intake by 1 liter per day can reduce daily calorie intake by up to 200 calories – with no extra effort.
Losing weight isn’t a process of deprivation, but of returning to nature. Grandmothers didn’t know about diets, but they knew the rhythm of life. If you make these tips your own, you’ll soon feel better – not because you lost kilos, but because you regained control over your body.
If you take a little time for yourself each day, drink refreshing beverages, listen to yourself, and move in nature, the excess weight will gradually disappear. And best of all – it won’t come back.
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