October 08 2021
There are several myths regarding weight loss. People are advised to do some sort of crazy things for weight loss which don't have any evidence behind them. Nevertheless, here are some weight loss tips that are based on evidence. Many strategies have been found by scientists over the past years to help people in their weight loss.
Drinking water can indeed help with weight loss. It is suggested to drink water, especially before meals to reap its maximum benefit in weight loss. Studies show that drinking half a liter of water before meals can help you to eat fewer calories And this helps you to lose 44% more weight as compared to those who did not drink water before meals. It is recommended to drink water half an hour before meals.
Have eggs in your breakfast
Eggs being a rich source of protein can help you burn off more calories as compared to grain-based breakfast. However, if you don't like eggs, you can go with other sources of quality protein for breakfast. Apart from losing weight, whole eggs when eaten in breakfast can have all other sorts of benefits.
Drink Black coffee: Quality coffee is a rich source of antioxidants and provides many health benefits. Studies say that caffeine present in coffee can boost metabolism by 3- 11%. Also, it can aid in fat burning by 10-29%. What you have to take care of is that there is less sugar or other high calories ingredients in your coffee.
Drink Green Tea
Just like coffee, green tea has many health benefits. Unlike coffee, green tea contains less caffeine. However, green tea contains catechins. Catechins are powerful antioxidants which work synergistically with caffeine and aid in burning fat. Studies show that intake of green tea either in the form of a beverage or as a green tea extract can help you to lose weight. You may check Alvizia Pure Garcinia Cambogia Extract, HCA, Green tea extract, Green coffee bean and black pepper. The supplement not only aids in weight loss but also provides you with other health benefits.
Go for intermittent fasting
In intermittent fasting people cycle between periods of fasting and eating. Short term studies show that this is an effective way to lose weight. Besides, it also reduces the loss of muscle mass which is often linked with a low-calorie diet. Nevertheless, more studies are required to make stronger claims.
Try Glucomannan supplement
Glucomannan is a fibre which is associated with weight loss. The glucomannan fibre absorbs water and sits in your gut for some period. This makes you feel your stomach full and you eat fewer calories. Studies show that people who take glucomannan supplement lose a bit more weight as compared to those who don't take it.
Cut on Added sugar
Most people consume added sugar way too much. It is one of the worst ingredients in your diet. Sugar consumption is associated with more risk of obesity, type 2 diabetes and heart disease. Therefore it becomes important that you cut down your added sugar to lose weight. Just make sure you read the labels because some so-called health foods also contain the added sugar.
Less intake of refined carbs
Food like white bread and pasta have sugar and grains that have been stripped off their fibrous and nutritious part. Such refined carbohydrates spike blood sugar. This leads to hunger and cravings which further increase food intake after a few hours. Moreover, refined carbs are often linked to obesity. So if you eat carbs, make sure to eat them with their natural fibre.
Opt for low carb diet
A low carb diet can help you get all the benefits of carb restriction. Studies show that a low carb diet can help you lose 2-3 times as much weight as a low-fat diet. Besides, a low carb diet also improves your health.
Use smaller plates
It is claimed that using small-sized plates can help to eat fewer calories. However, the difference in plate size in weight loss doesn't seem to affect everyone similarly. Further, it is said that overweight people can get maximum benefit by using small-sized plates.
Portion control simply means that you eat less or in other words you count on your calories. Some studies believe that if you maintain a food diary or take pictures of your meals then it might help you to lose weight. Further, it is said that anything that increases your awareness about what you are eating is likely to be beneficial for your health.
Keep healthy food around
It is advised to have healthy food nearby so that you can eat that whenever you feel hungry. We usually eat unhealthy foods when we feel hungry and no healthy food is within our reach. To prevent this, you can carry snacks that are easily portable and simple to prepare. For example whole fruits, nuts, yoghurt, hard-boiled eggs, baby carrots etc.
Go for probiotic supplements
Taking Probiotic supplement containing bacteria of the Lactobacillus subfamily can help you to lose weight. However, this doesn't apply to all bacteria of the Lactobacillus subfamily. It is believed that L. acidophilus aids in weight gain.
Eat spicy foods
Capsaicin is a spicy compound found in chilli peppers. Capsaicin not only boosts metabolism but also reduces appetite. However, it might not be effective on a long term basis. This is because people develop tolerance to the effects of capsaicin over time.
Do aerobic exercise
Aerobic exercises including cardio can help to improve your both physical as well as mental health. It is one of the excellent ways to burn calories. Aerobic exercise is particularly effective for losing belly fat.
So numerous techniques can help you to lose weight. Some of them are purely dietary while others are more lifestyle based. Implementing a handful of these tips can help you to achieve your weight loss goals.