26 Weight Loss Tips That Are Actually Evidence-Based
The weight loss industry is full of myths.
People are often advised to do all kinds of crazy things, most of which have no evidence behind them.
However, over the years, scientists have come up with a number of strategies that seem to work.
Here are 26 weight loss tips that are actually evidence-based.
1. Drink water especially before meals.
It is often claimed that drinking water can help you lose weight, and this is true.
Drinking water can increase metabolism by 24-30% over a 1-1.5 hour period, helping you burn a few more calories.
One study found that drinking half a liter (17 ounces) of water half an hour before a meal helped dieters eat fewer calories and lose 44% more weight than those who did not drink water.
2. Eat eggs for breakfast
Eating whole eggs can have a variety of benefits, including helping you lose weight.
Studies show that replacing your grain-based breakfast with eggs helps you eat fewer calories for the next 3 hours, as well as lose more weight and body fat.
If you don't eat eggs, that's fine. The strategy should be to get quality protein for breakfast.
3. Drink coffee (usually black)
Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants and can have many health benefits.
Studies have shown that the caffeine in coffee can increase metabolism by 3-10% and burn fat by 10-22%.
Make sure you don't add sugar or other high calorie ingredients to your coffee. I would completely deny any benefits.
You can buy coffee at your local supermarket, as well as online.
4. Drink green tea
Like coffee, green tea has many benefits, one of which is weight loss.
Although green tea contains a lot of caffeine, it is loaded with a powerful antioxidant called catechin, which is believed to work synergistically with caffeine to increase fat burning.
Although the evidence is mixed, many studies have shown that green tea (either as a beverage or as a green tea extract supplement) can help you lose weight.
Green tea is also available online at most drug stores, health food stores, and grocery stores.
5. Try Intermittent Fasting
Occasional fasting is a popular type of eating that people do between periods of fasting and eating.
Short-term studies suggest that intermittent fasting is just as effective for weight loss as endless calorie limitation.
In addition, it can reduce the loss of muscle mass, generally associated with a hypocaloric diet. However, high-quality studies are needed before making stronger claims.
6. Take a glucomannan supplement
Several studies have linked a fiber called glucomannan to weight loss.
This type of fiber soaks up water and sits on your stomach for a while, making you feel fuller and helping you eat fewer calories.
Studies show that people who take glucomannan supplements lose slightly more weight than they do.
You can find glucomannan supplements not only in vitamin stores and pharmacies, but also online.
7. Add sugar and reduce
Added sugar is one of the worst ingredients in the modern diet. Most people use too much of the road.
Studies have shown that consumption of sugar (and high fructose corn syrup) is associated with an increased risk of obesity, as well as conditions including type 2 diabetes and heart disease.
If you want to lose weight, cut back on added sugar. Just be sure to read the labels, as so-called healthy foods can be loaded with sugar.
8. Eat less modified carbohydrates
Refined carbohydrates include sugars and grains that have been stripped of their fibrous and nutritious portions. These include white bread and pasta.
Studies show that refined carbohydrates can quickly raise your blood sugar, increasing your appetite, cravings, and food intake after a few hours. Eating refined carbohydrates is strongly associated with obesity.
If you are going to eat carbohydrates, be sure to eat them with their natural fiber.
9. Follow a low carb diet
If you want to take full advantage of carbohydrate restrictions, consider going all the way and committing to a low carb diet.
Numerous studies show that this exercise can help you lose 2 to 3 times more weight than a standard low-fat diet while improving your health.
10. Use small plates
Some people have been shown using small plates to help them eat fewer calories automatically.
However, the effect of plate size does not seem to be felt by everyone. Those who are overweight seem to have suffered more.
11. Part of the exercise is controlling or counting calories
Controlling your portions (just eating less) or counting calories can go a long way for obvious reasons.
Some research shows that keeping a food diary or taking pictures of your food can help you lose weight.
Anything that raises your awareness of what you are eating is probably beneficial.
12. Keep healthy food when hungry
If you are very hungry, keeping healthy foods close by can help you avoid eating something unhealthy.
Snacks that are easy to transport and prepare include whole fruits, nuts, baby carrots, yogurt, and hard-boiled eggs.
13. Take probiotic supplements
Taking bacterial probiotic supplements from the Lactobilius subfamily has been shown to reduce fat mass.
However, this does not apply to all species of Lactobacillus. Some research l. Associated with acidophilus weight gain.
You can buy probiotic supplements at many grocery stores, as well as online.
14. Eat spicy foods
Chili peppers contain capsaicin, a spicy mixture that can stimulate metabolism and reduce appetite somewhat.
Over time, however, people may develop tolerance to the effects of capsaicin, which may limit its long-term effectiveness.
15. Get aerial practice
Doing aerobic exercise (cardio) is a great way to burn calories and improve your physical and mental health.
It seems to be especially effective in losing belly fat, unhealthy fats that accumulate around the organs and cause metabolic disorders.
16. Weight lifting
One of the worst side effects of dieting is that it causes muscle damage and metabolic depression, often referred to as moderate starvation.
The best way to prevent this is to practice some form of resistance, such as lifting weights. Studies show that weight lifting helps keep your metabolism high and prevent you from losing valuable muscle mass.
Of course, not only do you have to lose fat, you also want to build muscle. Prevention exercises are essential for a toned body.
17. Eat more fiber
Fiber is often recommended for weight loss.
Although the evidence is mixed, some studies have shown that fiber (especially viscous fiber) can increase satiety and help you manage your weight in the long run.
18. Eat more vegetables and fruits
Vegetables and fruits have several properties that make them effective in weight loss.
They have a few calories but a lot of fiber. Their high water content gives them a low energy concentration, which makes them very full.
Studies show that people who eat vegetables and fruits lose weight
These foods are also very nutritious, so eating them is important for your health.
19. Sleep well
Sleep is greatly underrated, but it can be just as important as healthy eating and exercise.
Studies show that lack of sleep is one of the most important risk factors for obesity, with an 89% increase in obesity in children and a 55% increased risk in adults.
20. Get over your food addiction
A recent study found that 19.9% of people in North America and Europe meet the criteria for food addiction.
If you feel the need to get too strong and it seems like no matter how hard you try, you can't stop eating, you may suffer from addiction.
In this case, seek the help of a professional. After trying to lose weight without fighting food addiction at first.
21. Eat more protein
Protein is the only important nutrient for weight loss.
Eating a high protein diet has been shown to increase metabolism by 80-100 calories per day, while reducing 441 calories per day without your diet.
A study has further shown that eating 25% of your daily calories as protein reduces emotional worries about food by 60% while cutting down on breakfast in the middle of the night.
Adding protein to your diet is one of the easiest and most effective ways to lose weight.
22. Whey supplemented with protein
If you are having trouble getting enough protein in your diet, taking a supplement, such as protein powder, can help.
A study has shown that some of your calories can lose 8 pounds of weight over time instead of whey protein while increasing muscle mass.
Hui protein is available in most health stores and online.
23. Don't drink sugary drinks with sodas and fruit juices.
Sugar is bad, but sugar in liquid form is even worse. Studies show that calories derived from liquid sugar may be the only fatty aspect of the modern diet.
For example, one study found that sugary drinks for the daily serving were associated with a 60% increased risk of obesity in children.
Note that this also applies to fruit juices, which contain the same amount of sugar as sodas such as coke.
Eat whole fruits but limit or avoid fruit juices altogether.
24. Eat whole, single-ingredient foods (real foods)
If you want to be healthy and risky, your best bet is to eat whole, single-ingredient foods.
These foods complement each other naturally and it is very difficult to gain weight if most of your diet depends on them.
Here are 20 of the world's slimming foods.
25. Don't Diet, Eat Healthy Instead
The biggest problem with diets is that they rarely work in the long run.
If anything, dieters gain more weight over time, and studies show that diet is a regular predictor of future weight gain.
Try to be healthy, happy, and fit rather than dieting. Focus on nurturing your body instead of depriving it.
Weight loss should be followed normally.
26. Chew more slowly
It may take a while for your brain to register that you've had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones associated with weight loss.
Consider chewing your food better. Studies show that more chewing can reduce calorie intake in any food.
These exercises are part of a fascinating diet, which aims to reduce food intake and pay attention to each bite.
BOTTOM LINE
Numerous strategies can help you lose weight.
Some of the tips above are purely dietary, which involves eating more protein or supporting added sugar.
Others, like improving sleep quality or adding an exercise routine, are more lifestyle-oriented. For example, chewing more slowly is one step you can take to establish that you are eating safely.
If you follow these few tips, you are on your way to losing weight.
Article source healthline.com
No comments:
Post a Comment