Science Backend Weight Loss Tips
The dieting industry is full of fantasy and miracle recipes that infrequently work. In the best of cases, we guide to lose those extra pounds to take them to rear some time later. Here is a list of scientifically justified tips to lose weight fast.
The American health site, Authority Nutrition, has compiled a List of 26 Tips for getting back in shape, all backed by scientific evidence and studies.
1. Drink Water (especially before meals)
We keep continuing you have to drink lots of water. Drinking water can boost metabolism by 24 to 30% over a period of about 1 hour, and helps the body burn calories, making it an excellent aid in weight loss. A study shows that drinking half a liter of water almost an hour before a meal causes us to eat fewer calories and therefore helps us lose up to 44% more weight.
2. Take Eggs in Breakfast
Eating whole eggs can have all kinds of benefits, including weight loss. Scientists have looked into the matter and found that replacing a breakfast of cereal with eggs also helps to eat fewer calories for the next 36 hours and therefore to lose more body fat. If you can’t eat eggs for any reason, don’t panic. Any other origin of quality protein utilized for breakfast will do the trick.
3. Drink Coffee (preferably black)
Too often diabolize, coffee is actually full of antioxidants, and can, therefore, have a number of health benefits. Studies prove it. Caffeine increases metabolism by 3 to 11% and increases fat burning by 10 to 29%. Verify that, however, not to include industrial amounts of sugar and other high-calorie ingredients. This would entirely cancel the profit earned from coffee.
4. Take Green Tea
Like coffee, green tea has many benefits. It contains a lower dose of caffeine but is also stuffed with antioxidants called catechins, which “work together” with caffeine to burn even more fat. Although scientists are mixed in this condition, there are many studies to prove that green tea (consumed as a drink or as a dietary supplement) can also promote weight loss.
5. Put Yourself in Coconut Oil
Coconut oil is very good for health. With its high level of special fats, called Medium Chain Triglyceride, it is metabolized by the body differently from other fats. It was established by researchers that these fats stimulate metabolism and make burning 120 extra calories per day while reducing appetite. In total, you will utilize almost 256 calories less per day. It is not, of course, a question of including coconut oil to what you have already cooked, but of exchanging the oil that you use for your culinary preparations.
6. Take Glucomannan Supplements
Several studies assert that the fiber called glucomannan causes weight loss. This type of fiber ingests water and is shortly “deposited” in the intestines, which makes one belief in a feeling of satiety and stops the urge to eat.Studies have revealed that people taking this type of supplement lose more weight than those who don’t.
7. Reduce Sugar
Included sugar is the bad ingredient in our modern diet, and unfortunately, most people overeat. Science proves that sugar consumption is strongly associated with the risks of obesity, diseases like type 2 diabetes, heart disease, and many others. If you want to lose weight, it is imperative to reduce these added sugars. Make sure you read the labels because even so-called “healthy” foods are packed with sugar.
8. Eat Less Refined Carbohydrates
Refined carbohydrates, often sugar or grains from which the fibrous and nutritious part has been extracted (such as white bread or pasta).Refined carbohydrates have been shown to represent a significant spike in blood sugar, leading to a feeling of hunger, which in turn increases food consumption a few hours later. Consuming refined carbohydrates is therefore strongly connected with obesity.
9. Start a Low-Carb Diet
If you want to have all the advantages connected with a carbohydrate restriction, consider a low-carb diet and try to stick to it until the end. As various studies reveal, such a diet can help lose 2 to 3 times more weight than a standard low-fat diet, while improving our health.
10. Eat on Small Plates
Eating from smaller plates has been proven to automatically reduce the number of calories you eat. Researchers have looked into this and found that people tend to underestimate the quantities when they eat their food in large dishes.
11. Control Your Portions or Count Calories
Portion control (eating less) calorie counting can be very helpful for obvious reasons. Several studies show that keeping a diary recording what you eat (or just pictures of meals) improves weight loss. Anything that helps raise awareness that you are eating is helpful.
12. Keep Healthy Food on Hand
Keeping good food close by can keep you from eating unhealthy food if you feel hungry. So have some small snacks near you that are easily transportable and simple to prepare, such as fruit, nuts, baby carrots, yogurt, hard-boiled eggs.
13. Wash Your Teeth after a Meal
The American site Authority Nutrition admits to not knowing any study on this subject, but many are those to recommend to brush the teeth right after the meal. So you won’t be tempted to eat the last snack late at night.
14. Lift Weights: Tips to lose weight
One of the side effects of the diet, in general, is the tendency it has to cause muscle loss and a slower metabolism. The better technique to deal with this difficulty is to do some resistance training, like lifting weights for example. Studies show that lifting weights keeps your metabolism strong, which prevents loss of muscle, mass.
15. Do Aerobics
Aerobics (cardiovascular training) is a great way to burn calories and improve your physical and mental health. Aerobics seems to be very effective in losing abdominal fat, this unhealthy fat that deposits around the organs and causes metabolic disorders.
16. Eat Spicy Food
Spicy food like cayenne peppers, for example, contains capsaicin, an element capable of boosting metabolism and reducing appetite.
17. Eat more Fiber: Tips to lose weight
Foods rich in fiber are often recommended when you want to lose weight. Although scientists are mixed about this, some studies show that fiber increases the effect of satiety and helps to keep some weight control over the long term.
18. Eat more Fruits and Vegetables
Vegetables, as well as fruits, have various characteristics that make them excellent additives in weight loss. They have an approximately low caloric absorption, but a large number of fibers. In inclusion, they are full of water, which gives them a low energy density. Studies expose that people who consume fruits and vegetables tend to weigh less. These are very healthy and very nutritious foods. It is, therefore, crucial to consume it.
19. Chew Slowly: Tips to lose weight
Our brain requires a moment to “record” that we have eaten enough. Some studies point out that chewing slowly can help you eat less and increases the production of hormones responsible for weight loss.
20. Sleep Well: Tips to lose weight
Sleep is often underestimated but is as important as eating right and exercising. Studies expose that poor sleep is one of the most important factors in obesity. It increases the risk of obesity by 89% in children and 55% in adults.
21. Fight Food Addiction: Tips to lose weight
A recent study dating from 2014, carried out on 196,211 individuals, shows that 19.9% of those questioned met the criteria for food addiction. If you suffer from uncontrolled cravings and cannot control your diet, you may be addicted to food. In this case, it is important to get help, because such a problem makes weight loss almost impossible.
22. Eat More Protein: Tips to lose weight
Proteins are important when it comes to losing weight. Eating a diet rich in protein boosts your metabolism by 80 to 100 calories per day. In addition, by increasing the feeling of satiety, they make it possible to eat nearly 441 calories less per day. Another study proves that a protein intake reduces the obsessive desire to eat by 60%, while also reducing the late-night appetites.
23. Dietary Supplements Based on Whey Protein
If you’re having trouble incorporating protein into your diet, taking supplements may be an alternative. A study shows that replacing part of your caloric intake with protein can make you lose 3.5 kg while increasing muscle mass.
24. Don’t Drink the Calories
You will understand, sugar is bad, but sugar in liquid form is even more so Remember that this also applies to fruit juices. Some indeed contain the same doses of sugar as a soda. Eat whole fruit, but consume fruit juice carefully (or just avoid it).
25. Eat Whole Foods (real food)
If you want to be healthy, the best thing to do is to eat whole foods, which are made up of just one ingredient. These foods are naturally satietogenic. It is, therefore, challenging to gain weight if the bulk of your diet is based on this type of food. Remember that “real food” does not require a list of ingredients since it is the ingredient.
26. Don’t Diet, Eat Healthy (don’t eat less, eat better)
The huge problem with “diets” is that they never work for the long term. What happens most often is that dieters tend to gain weight afterward. It should also not focus immediately on a diet or weight loss. The goal is to be healthier and to reach a healthy weight. So take care to nourish your body instead of depriving it.