Most weight loss programs do not work and can harm your health. If you want to lose weight healthy and keep it off, read on to find out how.
These tips are backed up by science and be effective.
Drink Water Before Meals
Drinking water can help you lose weight. It can boost metabolism by 24-30% over 1 to 1.5 hours, helping you burn calories.
One study showed that drinking a half-liter of water (17 ounces) about half an hour before meals helped people eat fewer calories and lose 44% more weight compared to those that didn’t drink any water.
Eat Eggs or Any Protein For Breakfast
Eating whole eggs can help you lose weight. Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours while also helping you lose weight and body fat.
Eggs are not the only foods that can help you lose weight; any source of protein will do.
Eating a high protein diet has been shown to boost metabolism by 80 to 100 calories daily and cut off 441 calories daily. Another study also showed that eating 25% of protein reduced obsessive thoughts about food by 60% and cut the desire for late-night cravings.
Drink Black Coffee
Good quality coffee is filled with antioxidants and has numerous health benefits.
Studies show that the caffeine in coffee boosts metabolism by 3-11% and burns fat by up to 10 to 29%.
Do not add sugar or high-calorie ingredients to your coffee; doing so will nullify any benefits of drinking coffee.
Drink Green Tea
Green tea has many health benefits and can also help you lose weight.
Green tea is loaded with powerful antioxidants called catechins that are believed to work together with caffeine to burn fat.
Many studies have shown that drinking or taking a green tea extract supplement can help you lose weight.
Intermittent Fasting
Intermittent fasting is a popular eating pattern in which people fast for a few hours and consume meals within a shorter time frame.
Short-term studies have concluded that intermittent fasting is just as effective for weight loss as restrictive calorie intake.
Take a Glucomannan Supplement
In several studies, glucomannan is a fiber linked to weight loss.
Glucomannan absorbs water and sits in your gut, making you feel full and helping you eat fewer calories.
Studies show that those who took a glucomannan supplement lost a bit more weight than those who didn’t take it.
Cut Back on Added Sugar
Added sugar is the worst ingredient in our diet today, and most people consume way too much.
Studies have shown that sugar and high fructose corn syrup are strongly associated with an increased risk of obesity, type 2 diabetes, and heart disease.
Always read the label because even so-called healthy foods may contain sugar.
Eat Less Refined Carbs or Go on a Low-Carb Diet
Refined carbohydrates are grains and sugar stripped of their fibers and nutrients. These types of carbs include pasta and bread.
Studies show refined carbs can spike blood sugar, leading to hunger, increased food intake, and cravings. Moreover, eating refined carbs is also linked to obesity.
Eat only carbs that have their natural fiber or commit to eliminating carbs.
Studies have shown that eating a low-carb diet can help you lose 2 to 3 times more weight than eating a standard low-fat diet and improve your health.
Eat Smaller Portions or Count Calories
Eating smaller portions has been shown to help some people eat fewer calories.
Studies show that smaller portions and sizes had a significant effect on people who were overweight.
Studies have also shown that counting calories can help you lose weight.
Keep Healthy Food Nearby
Keeping healthy food nearby can help prevent you from eating unhealthy if you become hungry.
Whole fruits, nuts, baby carrots, yogurt, and hard-boiled eggs are simple and healthy snacks to prepare.
Take Probiotic Supplements
Probiotic supplements containing the bacteria Lactobacillus subfamily have been shown to reduce fat mass.
However, not all Lactobacillus strains can reduce fat mass. Lactobacillus acidophilus was linked to weight gain.
Eat Spicy Foods
Chili peppers contain capsaicin, a spicy compound that can boost metabolism and slightly reduce your appetite.
However, over time, people may develop a tolerance to red peppers, which can limit long-term effectiveness.
Exercise
Aerobic exercise (cardio) is a great way to burn calories and improve your mental and physical health.
Cardio has also been shown to be highly effective in losing belly fat.
Studies show that lifting weights can help prevent muscle loss and boost metabolism.
Eat More Fiber
Fiber is often associated with weight loss.
Some studies show that viscous fiber can increase satiety and help you control your weight.
Vegetables and fruits contain fewer calories but a lot of fiber. They are high in water which makes you feel fuller. Studies show that people who eat vegetables and fruits tend to weigh less.
Sleep Well
Studies show that poor sleep is strongly associated with obesity, with 89% risk in children and 55% in adults.
Beat Your Cravings
A recent study found that 19.9% of people in North America and Europe had a food addiction.
Trying to lose weight while fighting your food addiction is nearly impossible. Seek professional help if you have extreme cravings.
Don’t Drink Sugary Drinks.
Sugar is already bad for your health, but liquid sugar is even worse. Studies have shown that calories from liquid sugar increase body weight and BMI.
Another study showed that sugary beverages are linked to 60% of children’s increased risk of obesity.
Sugary beverages also apply to fruit juice containing the same sugar as a soft drink.
Limit or avoid fruit juice altogether. Eat whole fruit instead.
Eat Real Whole Foods
To be leaner and healthier, eat whole real foods with only a single ingredient. DO NOT diet; doing so will make you gain weight over time.
These whole foods are naturally filling and make it very difficult to gain weight.
Examples of whole real foods include:
- Whole eggs
- Leafy greens
- Salmon
- Cruciferous
- vegetables
- Lean beef and chicken breast
- Boiled potatoes
- Tuna
- Beans and legumes
- Soups
- Avocados
Chew Slower
Studies show that chewing slower can help you eat fewer calories and increase the hormones linked to weight loss.
Mindful eating can help you recognize each bite while slowing your food intake.
Conclusion
Numerous techniques can help you lose weight. The above tips involve eating more protein, vegetables, and fruits and reducing sugar and carbs.
Exercising and sleeping well are important factors for a healthy weight plan. Chewing slower and being mindful of every bite have also been shown to help reduce weight.
If you implement these tips into your weight loss plan, you will surely achieve your weight loss goals and keep the weight off.