The weight loss industry is full of myths.
People are often advised to do all sorts of crazy things, most of which have no evidence behind them.
However, over the years, scientists have found a number of strategies that actually seem to work.
Here are 27 weight loss tips based on hard scientific evidence:
1. Drink water, especially before meals
It is often claimed that water can help with weight loss - and it's true.
Drinking water can boost metabolism by 24-30% over 1-1.5 hours, helping you burn a few more calories .
A study showed that drinking half a liter of water about half an hour before meals helped dieters eat less calories and to lose 44% more weight, compared to those who did not drink the water .
2. Eat eggs for breakfast
Eat eggs whole can have all kinds of benefits, including helping you lose weight .
Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours and help you lose more weight and body fat .
If you don't eat eggs, that's fine. Any quality breakfast protein source should do the trick.
3. Drink coffee (preferably black)
Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants and can have many health benefits .
Studies show that the caffeine in coffee can boost metabolism by 3-11% and increase fat burning by up to 10-29% .
Just be sure not to add sugar or other high calorie ingredients to your coffee. This will completely negate any benefit.
4. Take a natural fat burner supplement
A natural fat burner is an effective way to lose weight when combined with a healthy diet. Do not hesitate to include it in your daily life.
5. Drink green tea
like coffee, green tea also has many benefits, including weight loss .
Although green tea contains small amounts of caffeine, it contains powerful antioxidants called catechins, which are believed to work synergistically with caffeine to enhance fat burning .
Although the evidence is mixed, many studies show that green tea (as a drink or as green tea extract) can help you lose weight .
6. Try intermittent fasting
Intermittent fasting is a popular dietary pattern in which people alternate between periods of fasting and feeding .
Short-term studies suggest that intermittent fasting is as effective for weight loss as continuous calorie restriction .
Additionally, it may reduce the loss of muscle mass commonly associated with low-calorie diets. However, better quality studies are needed before stronger claims can be made .
7. Take a glucomannan supplement (Konjac)
A fiber called glucomannan contained in konjac has been linked to weight loss in several studies.
This type of fiber absorbs water and stays in your gut for a while, making you feel fuller and helping you eat fewer calories .
Studies show that people who supplement their nutrition with glucomannan lose slightly more weight than those who don't .
8. Reduce added sugar
Added sugar is one of the worst ingredients in the modern diet. Most people eat it way too much .
Studies show that the consumption of sugar (and high fructose corn syrup) is strongly associated with an increased risk of obesity, as well as conditions like type 2 diabetes and heart disease .
If you want to lose weight , cut down on added sugar. Just be sure to read labels, because even so-called " health foods" can be loaded with sugar.
9. Eat fewer refined carbs
Refined carbohydrates include sugar and grains that have been stripped of their fibrous and nutritious parts. These include white bread and pasta.
Studies show that refined carbs can raise blood sugar quickly, leading to hunger, food cravings, and increased food intake hours later. Eating refined carbohydrates is strongly linked to obesity .
If you want to eat carbohydrates, be sure to eat them with their fiber natural.
10. Follow a low carb diet
If you want to experience all the benefits of carb restriction, consider going all the way and committing to a low carbohydrate diet .
Many studies show that such a diet can help you lose 2 to 3 times more weight than a low-fat diet while improving your health .
11. Use smaller plates
Using smaller plates has been shown to automatically help some people eat fewer calories .
However, the plate size effect does not seem to affect everyone.
12. Exercise portion control or count calories
Portion control - simply eating less - or count calories can be very useful, for obvious reasons .
Some studies show that keeping a food diary or taking pictures of your meals can help you lose weight .
13. Always have healthy foods in case you get hungry
Keeping healthy foods nearby can prevent you from eating something unhealthy if you have a craving.
Snacks easy to transport and simple to prepare include whole fruits, nuts, baby carrots, yogurt and hard-boiled eggs.
14. Take probiotic supplements
He has been demonstrated that the making supplements probiotics containing bacteria from subfamily of Lactobacillus reduces fat mass .
However, this does not apply to all species of Lactobacillus . Some studies have established a link between L. acidophilus and weight gain .
15. Eat spicy foods
Chili peppers contain capsaicin, a spicy compound that can boost metabolism and slightly reduce your appetite .
However, people can develop an intolerance to the effects of capsaicin over time, which can limit its long-term effectiveness .
16. Do aerobic exercise
Exercise _ aerobic (cardio) is a great way to burn calories and improve your physical and mental health.
It seems to be particularly effective for lose belly fat , the unhealthy fat that tends to accumulate around your organs and cause metabolic disease .
17. Lift weights
One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown, often referred to as " starvation mode" .
The best way to avoid this is to do some sort of resistance exercise, like lifting weights . Studies show that weight lifting can help keep your metabolism high and prevent you from losing valuable muscle mass .
Of course, it's important not only to lose fat , but also to build muscle . Resistance exercise is essential for a toned body.
18. Eat more fiber
Fiber is often recommended for weight loss .
Although the evidence is mixed, some studies show that fiber (especially viscous fiber ) can increase satiety and help you control your weight over the long term .
19. 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 gives them a low energy density, which makes them very filling .
Studies show that people who eat vegetables and fruit tend to weigh less than those who don't eat them frequently .
These foods are also very nutritious, so eating them is important for your overall health.
20. Sleep well (about 7/8 hours a night)
sleep is very underrated but is just as important as eating healthy and exercising.
Studies show that poor sleep is one of the biggest risk factors for obesity, as it is linked to an 89% increased risk of obesity in children and 55% in adults.
21. Fight your food addiction
A recent study revealed that 19.9% of people in Europe meet the criteria for food addiction .
If you're feeling overwhelming cravings and you can't curb your eating no matter how hard you try, you could be suffering from addiction.
In this case, seek professional help Trying to lose weight without first battling food addiction is near impossible.
22. Eat more protein
Protein is the most important nutrient for lose weight .
He has been demonstrated one high protein diet Boosts metabolism by 80-100 calories per day while cutting 441 calories per day from your diet .
A study also showed that eating 25% of your daily calories as proteins reduced obsessive thoughts about food by 60% while reducing the desire for late-night snacking by half .
Simply adding protein to your diet is one of the easiest and most effective ways to lose weight .
23. Whey Protein Supplement
If you're struggling to get enough protein in your diet, take a supplement - like protein powder - can help you.
A study has shown that replacing some of your calories with whey protein can lead to weight loss while increasing muscle mass .
24. Cut down on sugary drinks, including soda and fruit juices
Sugar is bad, but sugar in liquid form is even worse. Studies show that calories from liquid sugar may be the fattest aspect of the modern diet .
For example, one study showed that sugary drinks are linked to a 60% increased risk of obesity in children for each daily serving .
Keep in mind that this also applies to industrial fruit juices , which contain a similar amount of sugar as a soft drink like coke .
Eat whole fruits, but limit or completely avoid the fruit juices available in supermarkets.
25. Eat Single Ingredient Whole Foods (Real Foods)
If you want to become a leaner, healthier person, then one of the best things you can do for yourself is to eat single-ingredient whole foods .
These foods naturally nourish you and it is very difficult to gain weight if the majority of your diet is based on them.
26. Don't Diet - Eat Healthy Instead
One of the biggest problems with diets is that they rarely work long-term.
On the contrary, people who diet tend to gain more weight over time, and studies show that diet is a consistent predictor of future weight gain .
Instead of dieting, aim to become a healthier, happier and fitter person. Focus on feeding your body instead of depriving it. Food rebalancing .
Weight loss should then follow naturally.
27. Chew slower
It may take a while for your brain to recognize that you've eaten enough. Some studies show that chew more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss .
Studies show that increased chewing can reduce calorie intake during a meal .
These practices are a component of mindful eating, which aims to help you slow down your food intake and pay attention to every bite.
The essential
Many techniques can help your weight loss goals .
Some of the tips above are purely dietary, involving eating more protein or reducing added sugar.
Others — like improving sleep quality or adding a workout routine — are more lifestyle-focused. For example, chewing more slowly is one step you can take to establish mindful eating .
If you implement a handful of these tips, you'll be well on your way to achieving your weight loss goals.
