Weight loss tips that really work
There is a lot of false information in matters of weight loss. People are often given just crazy advice that has no basis at all. However, over the years, scientists seem to have found several effective techniques. Listed below are 26 weight loss tips based on hard facts.
1. Drink water, especially before meals
It is believed that drinking water can aid in weight loss – and this is true. Drinking water can boost your metabolism by 24-30% within 1-1.5 hours, which will help you burn a few more calories. One study found that drinking half a liter of water about half an hour before meals helped dieters consume fewer calories and lose 44% more weight compared to those who did not drink water.
2. Eat eggs for breakfast
Eating eggs can provide many benefits, including helping you lose weight. Research shows that replacing your breakfast cereal with eggs can help you eat fewer calories over the next 36 hours, as well as lose more weight and fat. If you don’t eat eggs, then this is not a problem. Any other source of protein for breakfast will have the same effect.
3. Drink coffee (preferably black)
Coffee is grossly underrated. Quality coffee contains many antioxidants and can be very beneficial for your health. Research shows that the caffeine in coffee can boost metabolism by 3-11% and increase fat burning by 10-29%. Just don’t add a lot of sugar or other high-calorie ingredients to your coffee. This will completely negate all his benefits. You can buy coffee at your local grocery store or order it online.
4. Drink green tea
Like coffee, green tea also has many benefits, including promoting weight loss. Although green tea contains very little caffeine, it also contains powerful antioxidants called catechins, which work synergistically with caffeine to help burn fat. While the evidence is mixed, many studies show that green tea (as a beverage or supplement to green tea extract) can help you lose weight. Green tea is sold in most pharmacies, medical and grocery stores, and online.
5. Try intermittent unloading
Intermittent unloading is a popular eating pattern in which people alternate between fasting and eating. Short-term studies show that intermittent fasting is as effective for weight loss as constant calorie restriction. It also means less muscle loss than low-calorie diets. However, more research is needed before any more serious conclusions can be drawn.
6. Take glucomannan
A fiber called glucomannan has been shown to promote weight loss in some studies. This type of fiber absorbs water and takes a long time to digest, filling you stronger and helping you eat fewer calories. Research shows that people who take glucomannan lose slightly more weight than those who don’t. You can find glucomannan supplements not only in pharmacies but also online.
7. Eat Less Added Sugars
Added sugars are one of the worst ingredients in the modern human diet. Most people abuse them. Research shows that consumption of sugar (and high fructose corn syrup) is closely associated with an increased risk of obesity, as well as diseases including type 2 diabetes and heart disease. If you want to lose weight, cut back on added sugars. Be sure to read the ingredients because even so-called healthy foods can be high in sugar.
If you have heart problems, then it is important to contact a specialized clinic
8. Eat Less Refined Carbs
Refined carbohydrates include sugars and grains that have been stripped of their fibrous, nutritious parts. For example, white bread and pasta. Research shows that refined carbohydrates can quickly raise blood sugar levels, which makes you feel hungry and increases the amount of food you eat over the course of several hours. Eating refined carbohydrates often leads to obesity. If you have carbohydrates in your diet, make sure they contain natural fiber.
9. Try a low-carb diet.
If you want to experience the benefits of limiting your carbohydrate intake, go all the way and try a low-carb diet. Numerous studies show that eating these foods can help you lose 2-3 times more weight than a standard low-fat diet while improving your health.
10. Use small plates
Using smaller plates has been shown to help some people automatically consume fewer calories. However, plate size doesn’t seem to affect everyone. It affects more those who are overweight.
11. Monitor portions or count calories
Portion control, that is, when you eat less, or calorie counting can obviously be very helpful. Some research suggests that keeping a food diary or photographing your meals can help you lose weight. Anything that makes you think about what you eat can be beneficial.
12. Have healthy food with you in case you get hungry.
Having a healthy snack on hand will help you avoid eating something unhealthy if you are very hungry. Light, easy-to-prepare snacks include whole fruits, nuts, carrots, yogurt, and hard boiled eggs.
13. Take probiotic supplements
Taking probiotic supplements containing the bacteria of the Lactobacillus subfamily has been shown to reduce fat mass. However, this is not the case for all Lactobacillus species. Several studies have linked L. acidophilus to weight gain. You can buy probiotic supplements at grocery stores as well as online.
14. Eat spicy foods
Chili peppers contain capsaicin, a compound that can boost metabolism and slightly reduce appetite. However, over time, people can develop a habit of capsaicin’s effects, which could reduce its effectiveness in the long term.
15. Do Aerobic Exercise
Aerobic exercise (cardio) is a great way to burn calories and improve your physical and mental health. They are especially effective for losing belly fat, the unhealthy fat that builds up around your organs and causes metabolic disease.
16. Do strength exercises
One of the worst side effects of the diet is that it causes muscle loss and slows down the metabolism as the body goes into fasting mode. The best way to prevent this is to do some kind of resistance exercise, such as strength training. Research shows that strength training can help maintain a fast metabolism and prevent muscle loss. Of course, it’s not just important to lose fat mass – you also need to build muscle mass. Strength exercises are essential to keep the body in good shape.
17. Eat More Fiber
Fiber is often recommended for weight loss. While the evidence is mixed, some research suggests that fiber (especially viscous fiber) can increase feelings of fullness and help you control your weight in the long term.
18. Eat more vegetables and fruits
Vegetables and fruits have several properties that make them effective for weight loss. They are low in calories but high in fiber. Their high water content makes them low in calories but satisfying. Research shows that people who eat fruits and vegetables tend to weigh less. These foods are also very nutritious, so eating them is important for your health.
19. Good sleep
The effects of sleep are grossly underestimated, although it is just as important as eating healthy and exercising. Research shows that poor sleep is one of the strongest risk factors for obesity, as it is associated with an 89% increased risk of obesity in children and 55% in adults. Therefore, sleep more, but just do not try to go to bed immediately after eating!
20. Fight food addiction
A recent study found that 19.9% of people in North America and Europe suffer from food addiction. If you have excessive food cravings and cannot seem to get over it no matter how hard you try, you are most likely addicted. In this case, seek professional help. Trying to lose weight without fighting food addiction is almost impossible.