People are getting increasingly enthusiastic about weight loss. People do crazy things to lose weight. A significant part of the weight loss advice isn’t backed by evidence and can be regarded as myths. The good thing is that scientists have examined various weight loss strategies and found a number of them to be effective. Following are some weight loss tips that are evidence-based.
Drinking water, especially before meals
Drinking water is favorable to weight loss. It can boost metabolism by 24-30% over 1-1.5 hours, which in turn can help burn a few more calories. Drinking 17 ounces or half a liter of water half an hour before meals can help reduce calorie consumption and lose 44% more weight, as found out in a study.
Eating egg for breakfast
Whole eggs have all kinds of benefits for health, including weight loss. Eating eggs in breakfast can help you eat fewer calories for the next 36 hours and lose more fat and more body weight.
Coffee has a number of health benefits. It’s packed with antioxidants. It has caffeine which can enhance metabolism by 3-11% and increase fat burning by up to 10-29%. It’s however important to not add a lot of sugar or any other high-calorie ingredient to it. This can totally neutralize the benefit you could get from coffee.
Drinking green tea
Green tea has numerous health benefits including weight loss. Green tea is rich in a powerful antioxidant called catechins and a small amount of caffeine. Catechin seems to work synergistically with the caffeine to boost fat burning. Even though the evidence is mixed, many studies show an association between green tea extract supplement or green tea as beverage and losing weight.
Cooking with coconut oil
Coconut oil is rich special fat known as medium chain triglycerides, which get metabolized differently than other fats. These fats have been found to enhance metabolism by 120 calories per day and curb your appetite, which can help you eat up to 256 fewer calories per day. It’s not a good idea to add coconut oil to any other food that you’re eating. Replacing your cooking oil with coconut oil is a good way to consume it.
Taking a glucomannan supplement
Several studies found a link between weight loss and a fiber called glucomannan. This fiber absorbs water and is very fulfilling, helping you eat fewer calories. People who take glucomannan, benefit by losing a bit more weight than those who don’t, as found in studies.
Cutting back on added sugar
Added sugar is a very harmful ingredient in the modern diet. People consume too much of it. Studies found out that consumption of sugar and high fructose corn syrup is strongly linked with the risk of obesity, type 2 diabetes, heart disease, etc. It’s important to reduce consumption of added sugar if you’re trying to lose weight. Reading food labels is useful in avoiding foods that are loaded with sugar.
Reducing consumption of refined carbs
Refined carbs are typically sugar and grains that have been taken off of their nutritious and fibrous parts. Refined carbs include pasta, white bread, etc. Studies have shown that eating refined carbs can cause blood sugar level to rise rapidly, resulting in hunger and increased food intake a few hours later. Obesity is strongly associated with eating refined carbs. It’s good to eat a carb with their natural fiber.
Going on a low carb diet
A low carb diet can help you lose weight. A number of studies found out that a low carb diet can help lose 2-3 times as much weight as a standard low-fat diet. A low-carb diet can also improve your health.
Using smaller plates
Using smaller plates has been found to help people avoid overeating. This is a trick that helps control calorie consumption and facilitate weight loss.
Exercising portion control or counting calories
Counting calories or exercising portion control can help control how much of what you eat or your calorie intake. Studies suggest that keeping a food diary, writing down what you eat and taking pictures of your meals can help you be more conscious of what you eat and favor weight loss.
Keeping healthy food around
Keeping healthy food around is useful when you get hungry. This can help avoid snacking on unhealthy processed foods. Healthy foods that are easily portable include baby carrots, a handful of nuts, whole fruits, yogurt, boiled egg, etc.
Brushing teeth after dinner
Brushing teeth after having dinner can help prevent the temptation to have a late-night snack.
Eating spicy foods
Spicy foods such as cayenne pepper contain capsaicin. Capsaicin can enhance metabolism and curb your appetite slightly.
Doing aerobic exercise
Aerobic exercise can help burn calories and improve your mental and physical health. It turns out to be particularly effective in reducing belly fat that tends to accumulate around your organs and cause metabolic disease.
Dieting tends to cause metabolic slowdown and muscle loss. Studies suggest that weight lifting can enhance metabolism and prevent loss of muscle.
Eating more fiber
Studies suggest that fiber, particularly viscous fiber can enhance satiety and help control weight over the long term.
Eating more fruits and vegetables
Fruits and vegetables are effective in losing weight. They are rich in fiber and water but low in energy density. They take time to chew and are very filling. They are considered to be very nutritious and super healthy. Studies suggest that those who eat fruits and vegetables tend to weigh less. Fruits and vegetables have many health benefits.
Chewing more slowly
The brain takes time to register that you’ve eaten enough to feel full. Chewing slowly allows the brain to have the time it needs to register fullness, which in turn can help you avoid overeating, favoring weight loss. Chewing slowly can also enhance the production of hormones linked to weight loss.
Having good sleep may be as important as eating healthy and exercising. Studies reveal that poor sleep is associated with an 89% increased risk of obesity in children and 55% in adults. Sleeping adequately can be weight loss friendly.
Beating your food addiction
About 20% people are a food addict, as found out in a 2014 study of 196 individuals. If you can’t get your eating under control due to overpowering cravings, you may be a food addict. In such case, you need help. Without beating food addiction, it’s next to impossible to lose weight.
Eating more protein
Protein is highly helpful in losing weight. A high protein diet has been found to enhance metabolism by about 90 calories per day. It can boost your satiety as much as you can eat up to 441 lesser calories per day. Protein at 25% of calorie intake can reduce obsessive thoughts about food by 60% and cut the desire for late night snacking by half. Just adding protein to your diet in one of the most delicious, easiest and most effective ways to lose weight.
Taking whey protein supplement
Whey protein supplement can be useful if you can’t get enough protein from your diet. One study found out that replacing part of your calories with whey protein can help lose 8 pounds while enhancing your lean muscle mass.
Avoiding sugary soda, fruit juices, and similar drinks
Sugar isn’t good, but liquid sugar is even worse. Studies found out that liquid sugar calories may be a highly fattening aspect of the modern diet. One study found out that sugar-sweetened beverages are associated with 60% increased the risk of obesity in children, for each daily serving. Fruit juices aren’t very different from a soft drink like coke. It’s much better to eat whole fruits than drinking fruit juices.
Eating whole or single ingredient foods
Eating whole or single ingredient foods is one of the best ways to be a leaner and healthier person. These foods are very fulfilling. When much of your diet is based on them, it gets very difficult to gain weight. Real foods don’t have a list of ingredients as a real food itself is the ingredient.
Eating healthy instead of dieting
In many cases, dieting doesn’t work in the long term. People who diet eventually regain weight or gain more weight over time. Studies found out that dieting is a consistent predictor of future weight gain. It’s better to nourish your body by eating healthy foods than depriving it by dieting. Healthy eating has a natural side effect favoring weight loss.