17 Weight Loss Tips
Weight Loss? Strange and impossible to follow advice, “miracle” diets with no evidence behind it, and other unsubstantiated claims sometimes plague the field of nutrition information. There are a lot of weight loss tips on the internet.
But, over the years, scientists in the field of nutrition have definitely been able to prove that some strategies are effective when losing weight. It is time to review them.
Some Weight Loss Tips:
1. 1. Drink water, especially before meals
Drinking water can speed up your metabolism by 24-30% in 1 to 1.5 hours, helping you burn off some extra calories.
One study showed that drinking a pint of water an hour and a half before meals helped dieters lose 44% more weight.
2. Eat eggs for breakfast
Eggs have many benefits, including helping you lose weight.
Replacing a cereal-based breakfast with eggs can lead to fewer calories in the next 36 hours, losing weight and body fat.
And if eggs can’t be eaten for some reason, any other quality protein source works too.
3. Drink coffee (preferably black)
Coffee has sometimes been unfairly demonized. When it is of good quality, it is packed with antioxidants and numerous ways to contribute to good health.
Caffeine can increase metabolism by 3-11% and fat elimination by 10-2%.
Of course: you have to make sure not to add large amounts of sugar or other high-calorie ingredients since that would cancel all its benefits.
4. Drink green tea
Green tea contains small amounts of caffeine, but it also includes powerful antioxidants called catechins, which are believed to work in synergy with caffeine to enhance the fat-burning effect.
Although the evidence is not entirely firm, many studies show that green tea (both the drink and the extract in supplement form) can help you lose weight.
5. Cooking with coconut oil
Coconut oil is very healthy. It is high in medium-chain triglycerides, which are metabolized differently than other fats.
These triglycerides have been shown to boost metabolism by up to 120 calories a day and also reduce appetite, which could lead to up to 256 fewer calories per day.
The idea is not, however, to add it to something that has already been cooked in a traditional way, but to replace some of the fats that are usually used in cooking with coconut oil.
Read More: The 6 biggest myths about weight loss
6. Take glucomannan
Glucomannan is a fiber that, in several scientific studies, has made research subjects lose weight.
It absorbs water and settles in the intestine for a while, making you feel more full and helping you consume fewer calories.
And people who take glucomannan supplements have been shown to lose slightly more weight than those who don’t.
7. Cut back on added sugars
For fat burning Most people eat too much-added sugar. This consumption is strongly associated with the risk of obesity and diseases such as type 2 diabetes and heart problems.
If you want to lose weight, you need to cut back on added sugar and high fructose corn syrup. And be sure to read food labels carefully, as many supposedly healthy products are sometimes full of sugar.
8. Eat less refined carbohydrates
Refined carbohydrates are usually sugars or grains that have been stripped of their fibrous and nutritious parts.
Scientific studies show that refined carbohydrates can raise blood sugar quickly, leading to hunger and cravings, and increased food intake within hours. Consuming them is strongly linked to obesity.
Thus, if carbohydrates are to be consumed, it is better to ensure that they are being consumed with their natural fiber included.
9. Follow a low carbohydrate diet
Extensive research shows that sticking to a low-carbohydrate diet can help you lose two to three times more weight than a standard low-fat diet. And at the same time, it contributes to better health.
10. Use smaller plates
Although it may sound impossible at first glance, it has been shown that using smaller plates often automatically leads to lower calorie consumption.
11. Control portions or count calories
Anything that contributes to being aware of what you eat is useful. Thus, controlling portion sizes or counting calories may be a good idea, for obvious reasons.
Studies also show that keeping a food diary, writing down what you eat each day or taking pictures of what you eat, can contribute to weight loss.
12. Have healthy foods close by in case hunger strikes
Buying and having healthy foods on hand prevents you from resorting to harmful snacks for the diet.
Thus, it is ideal to resort to fruits, nuts, baby carrots, yogurt or boiled eggs.
13. Brush your teeth after dinner
Although there are no studies to support this, many recommend brushing your teeth immediately after dinner, which seems to prevent the temptation of a late-night snack.
14. Eating spicy foods
Some spices, such as cayenne pepper, contain capsaicin, a component that can speed up metabolism and slightly reduce appetite.
15. Do aerobic exercise
Aerobic exercises not only burn calories but contribute to better physical and mental health.
They seem to be especially effective for losing belly fat, which grows around the organs and causes metabolic problems.
16. Lifting weights
One of the bad side effects of dieting is that it tends to promote muscle loss and a slowdown in metabolism.
And the best way to prevent this is to do some kind of resistance exercise, like lifting weights. This can keep your metabolism high and prevent muscle wasting.
17. Eat more fiber
Fiber is usually recommended for weight loss. Although the evidence is not conclusive, some research shows that fiber, especially viscose, increases satiety and helps with long-term weight management.
