Weight loss tips that are fact-based
Weight loss tips that are fact-based
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, in the last few years, scientists have found a number of strategies that work.
Here are 26 weight loss tips that are actually based on evidence.
Drink water, especially before meals
It is often claimed that drinking water can help you lose weight – and it is true.
Drinking water can boost metabolism in a period of 1-1.5 hours to 24-30 – it can help you burn some more calories (1 trusted source, 2 trusted source)
One study found that drinking half a liter (17 ounces) of water half an hour before a meal helped dieters eat fewer calories than those who did not lose 44 pounds (3 trusted sources). ۔
Eat eggs for breakfast
Eating whole eggs can have many benefits, including helping you lose weight.
Studies show that replacing a cereal-based breakfast with eggs can help you eat less calories as well as lose more weight and body fat for the next 36 hours (4 trusted sources, 5 trusted sources).
If you don’t eat eggs, fine. Any source of quality protein for breakfast should do the trick.
Drink coffee (preferably black)
Coffee has been unfairly demonized. Quality coffee is full of antioxidants and can have many health benefits.
Studies show that caffeine in coffee can increase metabolism by 3.11% and increase fat burning by 10–29% (6 trusted sources, 7 trusted sources, 8 trusted sources).
Just make sure you don’t add enough sugar or other high-calorie ingredients to your coffee. This will completely negate any benefits.
You can also buy coffee online at your local grocery store.
Drink green tea
Like coffee, green tea has many benefits, one of which is weight loss.
Although green tea contains a small amount of caffeine, it is packed with powerful antioxidants called catechins, which are thought to work closely with caffeine to increase fat burning (9, 10 Trusted Sources) )
Although the evidence is mixed, many studies show that green tea (or beverages or as a green tea extract supplement) can help you lose weight (11 trusted sources, 12 trusted sources).
Green tea is available online at most pharmacies, health stores, and grocery stores as well.
Try to fast from time to time
Intermittent fasting is a popular food pattern in which people cycle between fasting and eating breaks.
Short-term studies show that intermittent fasting is as effective for weight loss as calorie restriction (13 trusted sources).
In addition, it can reduce the massive loss of muscle mass associated with low-calorie diets in general. However, high-quality studies are needed before making strong claims (14 trusted sources)
Take a glucan supplement
A fiber called glucomannan has been linked to weight loss in several studies.
This type of fiber absorbs water and stays in your gut for a while, which makes you feel fuller and helps you eat fewer calories (15).
Studies show that people who supplement glucomannan lose slightly more weight than those who do not (16 trusted sources)
You can find Glucoman supplements not only in vitamin shops and pharmacies but also online.
Cut back on the added sugar
Added sugar is one of the worst ingredients in modern diets. Most people use the route too much.
Studies show that sugar (and high-fructose corn syrup) consumption is strongly associated with an increased risk of obesity, as well as type 2 diabetes and heart disease (17 trusted sources, 18 trusted sources, 19 trusted sources). Including conditions.
If you want to lose weight, cut back on the added sugar. Just be sure to read the label, as so-called healthy foods can also be filled with sugar.
Eat less refined carbs
Better carbohydrates include sugar and grains that have taken away their fibrous, nutritious portions. These include white bread and pasta.
Studies show that better carbs can cause a rapid rise in blood sugar, which in turn increases appetite, cravings and food intake after a few hours. Eating better carbs is strongly linked to obesity (20 trusted sources, 21 trusted sources, 22).
If you are going to eat carbs, be sure to eat them with natural fiber.
Go for a low carb diet
If you want to reap the full benefits of a carb restriction, then consider going all the way and following a low carb diet.
Numerous studies have shown that such a practice can help you lose 2 to 3 times your weight compared to a standard low-fat diet while also improving your health (23, 24 trusted sources, 25 trusted sources).
Use small plates
The use of small plates has been shown to help some people eat fewer calories automatically (26 reliable sources).
However, plate size affects everyone. Those who are overweight are more affected (27 trusted sources, 28)