26 Tips (Scientifically Proven) to Lose Weight
The diet industry is full of myths and miracle recipes that rarely work. In the best of cases, we manage to lose those extra pounds... only to get them back later. Here is a list of scientifically proven weight loss tips.
1. Drink water (especially before meals)
We repeat it constantly, you need to drink a lot of water. Drinking water can boost metabolism by 24-30% over the course of about one hour, and help the body burn calories, making it a great aid in weight loss.
A study has proven that drinking half a liter of water about an hour before eating leads to eating fewer calories, and thus helps us lose up to 44% of excess weight.
2. Eat eggs for breakfast
Eating whole eggs can have all kinds of benefits, including weight loss.
Scientists looked into the matter and found that replacing a breakfast consisting of cereal with eggs also helps you eat fewer calories over the next 36 hours, thus losing more body fat.
If for some reason you cannot eat eggs, do not panic. Any other source of high-quality protein for breakfast will do.
3. Drink coffee (preferably black)
Oftentimes, coffee is full of antioxidants, and thus may have a number of health benefits.
Studies prove it: Caffeine increases metabolism by 3 to 11% and increases fat burning by 10 to 29%. Make sure, however, not to add artificial amounts of sugar and other high-calorie ingredients. This would completely negate the benefit gained from coffee.
4. Drink green tea
Just like coffee, green tea has many benefits. It contains a lower dose of caffeine, but is also full of antioxidants called catechins, which "work" with caffeine to burn more fat.
Although scientists are mixed on this case, there are several studies that prove that green tea (consumed as a beverage or as a supplement) can also promote weight loss.
5. Switch to coconut oil
Coconut oil is very beneficial for health. With the high level of a special fat, called medium chain triglycerides, they are metabolized by the body differently than other fats.
Researchers have shown that this fat boosts metabolism and burns an extra 120 calories per day while reducing appetite. In total, you will be consuming approximately 256 fewer calories per day.
Of course, it's not about adding coconut oil to what you've already cooked, it's about replacing the oil you use for your cooking preparations.
6. Take glucomannan supplements
Several studies claim that a fiber called glucomannan causes weight loss. This type of dietary fiber extracted from konjac absorbs water and is temporarily deposited in the intestines, making you believe in satiety and stop the craving for food.
Studies have shown that people who take this type of supplement lose more weight than those who don't.
7. Reduce sugar
Added sugar is the single worst ingredient in our modern diet, and unfortunately, most people consume it excessively.
Science proves that sugar consumption is closely related to the risk of obesity and diseases like type 2 diabetes, heart disease and many more.
If you want to lose weight, it is essential to reduce these added sugars. Be sure to read labels carefully, even so-called "healthy" foods are full of 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).
It has been shown that refined carbs can cause a spike in blood sugar, leading to hunger pangs which leads to overeating after hours. Therefore, eating refined carbohydrates is strongly associated with obesity.
9. Follow a low carb diet
If you want all the benefits associated with limiting carbohydrates, consider following a low-carb diet and sticking to it.
As evidenced by numerous studies, such a diet can help us lose two to three times more weight than a standard low-fat diet, while improving our health.
10. Eat from small plates
It has been proven that eating from smaller plates automatically reduces the number of calories you eat. Researchers studied this and found that people tend to reduce portions when they eat their food from large plates.
11. Control your portions or count calories
Portion control (eating fewer calories) can be very beneficial for obvious reasons.
Several studies prove that keeping a diary of what you eat (or simple pictures of your meals) improves weight loss.
Anything that helps raise awareness of the fact that you are eating is beneficial.
12. Keep healthy food handy
Keeping good food close by can prevent you from eating unhealthy food when you are hungry.
So be sure to have some snacks near you that are easy to transport and simple to prepare, such as fruit, nuts, carrots, yogurt, and hard-boiled eggs.
13. Brush your teeth after meals
The American Dietetic Association website admitted that it does not know of any studies on this topic, but many recommend brushing your teeth 30 minutes after a meal. This way, you won't be tempted to grab one last late-night snack.
14. Eat spicy food
Spicy foods such as chili peppers, for example, contain capsaicin, an ingredient that is able to increase metabolism and reduce appetite.
15. Do aerobics
Exercising (cardiovascular exercise) is a great way to burn calories and improve physical and mental health.
Aerobic exercise is said to be very effective in losing belly fat, which is the unhealthy fat that is deposited around the organs and causes metabolic disorders.
16. Weightlifting
A side effect of the diet in general is its tendency to lose muscle and slow metabolism.
The best way to deal with this problem is to do some resistance training, such as lifting weights. Studies show that lifting weights keeps your metabolism strong, preventing loss of muscle mass.
17. Eat more fiber
High-fiber foods are often recommended when trying to lose weight. Although scientists are mixed on this topic, some studies have proven that fiber increases the effect of satiety and helps maintain some control of your weight in the long term.
18. Eat more fruits and vegetables
Vegetables and fruits have many properties that make them an excellent aid in weight loss.
They have a relatively low amount of calories, but they have a large number of fiber. In addition, it is rich in water, which gives it a low energy density.
Studies show that people who eat fruits and vegetables tend to weigh less. These foods are also very good for your health and very nutritious. So it is very important that you consume it.
19. Chew slowly
Our brain needs a moment to "record" that we have eaten enough. Some studies suggest that chewing slowly can help you eat less food and increase the production of weight-loss hormones.
20. Sleep well
The importance of sleep is often underestimated, but it is just as important as healthy eating and exercise.
Studies have proven that lack of sleep is one of the biggest contributors to obesity. The risk of obesity in children increases by 89% and by 55% in adults.
21. Fighting food addiction
A recent study from 2014, conducted on 19,611 individuals, showed that 19.9% of respondents met the criteria for food addiction.
If you have uncontrolled cravings and cannot control your food intake, you may be addicted to food.
In this case, it is important to get help, because such a problem makes losing weight almost impossible.
22. Eat more protein
Protein is important when it comes to losing weight.
Eating a high-protein diet boosts metabolism by 80 to 100 calories per day. Plus, by increasing the feeling of satiety, they allow you to eat approximately 441 fewer calories per day.
Another study demonstrated that eating protein reduces food cravings by 60%, while also reducing late-night food cravings.
Adding protein to your diet (without depriving yourself of anything) is one of the easiest ways to lose weight.
23. Whey Protein Supplement
If you are having trouble getting protein into your diet, taking supplements may be an alternative.
A study showed that replacing some calories with protein can make you lose 3.5 kg, while increasing muscle mass.
24. Don't drink calories
As you will understand, sugar is bad, but sugar in liquid form is even worse!
Keep in mind that this also applies to fruit juices. Some contain the same doses of sugar as soda. Eat whole fruit, but drink fruit juice with caution (or avoid it entirely).
25- Eat whole foods (real food)
If you want to be healthy, the best thing you can do is eat whole, one-ingredient foods.
These foods are of natural origin. So it's hard to gain weight if most of your diet is based on this type of food.
Keep in mind that "real food" does not require an ingredient list because it is the ingredient.
26. Don't Diet, Eat Healthy (Don't Eat Less, Eat Better)
The biggest problem with "diets" is that they never work in the long term. What often happens is that people who go on a diet tend to regain the weight afterward.
We should not immediately focus on diet or weight loss. The goal is to be healthier and reach a healthy weight. Make sure to nourish your body rather than deprive it.
Weight loss should follow this proportions as a byproduct.