Nowadays over weight is common scenario. Weight loss tips that are no evidence based
The weight loss industry is full of myths. People are being advised to do crazy things ,most of which have no evidence behind them.
Over the years scientists have found number of strategies that seem to be effective.
Here are 26 weight loss tips that are actually evidence based.
Drink water before meals: It is true that drinking water can help with weight loss, and that is true. Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours,helping you burn off few more calories. One study showed that drinking half liter water about an half an hour before meals helped dieters eat fewer calories and loose 44% more weight.
Take eggs for breakfast: Eating whole eggs can have all sorts of benefits,including helping you loose weight. Study shows that eating eggs for breakfast instead of grain based breakfast can help you eat fewer calories for next 36 hours, and loose more body weight and fat. If you cant eat eggs for any reason then go for any source of quality protein for breakfast will do the trick.
Drink Black Coffee: Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants,and can have numerous health benefits. Studies show that the caffeine in coffee can boost metabolism by 3-11% and increase fat burning by upto 10 to 29%. But don't add bunch of sugar or the high calorie ingredients to it. That will completely will negate any benefit you get from the coffee.
Take Green Tea: Like coffee,green tea has also many benefits, one of them is weight loss. Green tea contains small amount of caffeine, but loaded with antioxidants called catechins which are also to work for fat burning. There are many studies show that green tea can help you loose weight.
Use Coconut oil for cooking: Coconut oil is very healthy. It is high in special fats called medium chain triglycerides,which are metabolized differently than other fats. These fats have to boost metabolism by 120 calories per day,and also reduce your appetite so that you eat upto 256 fewer calories per day.
Eat a Glaucoma supplement: A fiber called glucomannan is a good cause for weight loss,study shows. This is a type of fiber that absorbs water and makes you feel full and helping you eat fewer calories. Studies show that the people who are taking glucomannan supplements loose a bit more weight than those who don't take.
Avoid added sugar: Most people are eating too much of it, but it is worst ingredient in the modern diet. Studies show that sugar consumption is cause for the risk of obesity as well as diseases like type 2 diabetes and heart diseases. If you want to loose weight yous should avoid added sugar. Just read labels,because so called healthy foods can also be added with sugar.
Take less refined carbohydrates: Refined carbohydrates are usually sugar, nutritious parts which are white bread or pasta. Studies show that refined carbohydrates can spike blood sugar rapidly and increases hunger and increased intake within few hours. Eating refined carbs make you obese.
Eat low carb diet: If you want to get all the benefits of carb restriction,then go for low carb diet. So many studies prove that such a diet can help you loose 2-3 times as much weight as a standard low fat diet.
While eating use smaller plates: Using smaller plates help people automatically to eat lesser calories. This is a weird trick,but it will work. Keep food diary with calories count: Portion control or counting calories can be very much useful. Studies are also shown that keeping a food diary and noting down what you eat and taking pictures of all your meals can you help you loose weight.
Keep healthy food in case of hungry: Keeping healthy food with you prevent you to eat something unhealthy when you are excessively hungry. A few snacks are easily portable and simple to prepare include whole fruits, hand full of nuts,baby carrots,yogurt and hard boiled egg.
Must brush your teeth after dinner: Many people recommend brushing your teeth or flossing right after dinner. Then you wont be tempted for late night snacks.
Take spicy foods: Spicy foods like cayenne pepper contain capsaicin, a compound can boost metabolism and reduce your appetite slightly.
Go for aerobic exercise: Doing aerobic exercise is used to burn calories and improve your physical and mental health.
Weight lifting: One of the worst side effects of diet is cause to muscle loss and metabolic slowdown. The best way to prevent this is to do some sort of resistance exercise like lifting weights. Studies show that weight lifting an help you keep your metabolism high and preventing you from loosing muscle mass.
Take more fiber: Fiber is very good for weight loss. Some studies show that fiber especially viscous fiber can increase satiety and help you control your weight over a long time.
Take more fruits and vegetables: Vegetables and fruits have several properties that are effective for weight loss. They contain few calories but lot of fiber. They also contains more water content which gives them low energy density. Studies show that people who eat vegetables and fruits tends to weight loose.
Chew slowly: It can take a while for the brain to register that you have enough to eat. Some studies show chewing more slowly can help you eat fewer calories and increase production of hormones which will be useful for weight loss.
Get good sleep: Sleep is as important as eating healthy and exercising. Studies shows that poor sleep is strongest reason for the obesity.
Avoid food addiction : A recent 2014 study on 196,211 individuals found that 19.9 % people fulfill the criteria for food addiction.
Take more protein food: Protein is the single most important nutrient when comes to weight loss. Eating high protein diet has been shown to boost metabolism by 80 to 100 calories per day,and makes you take 441 fewer calories per day. Supplement with way protein If you struggle to get enough protein in your diet,taking a supplement can help. One study shows that replacing your partly calories with what protein can cause weight loss of about 8 pounds,while increasing lean muscle loss. Don't go for calories including sugary soda and fruit juices Sugar is bad and is in liquid form it is worse. Studies shows that liquid sugar calories may be the single most fattening aspect of the modern diet. One study showed that sugar sweetened beverages are linked to a 60 percent increased obesity in children. It is applicable for fruit juices also,which contains a similar amount of sugar as a soft drink like coke.
Eat whole fruit,but use fruit juice with caution. Eat whole,single ingredient foods If you want to be leaner ,healthier person the best thing you can do is to eat whole single ingredient food. Real food does not need more ingredients because real food is the ingredient. Don't go for diet instead go for healthy food One of the biggest problems with diets is that they almost never work in the long term. Studies show that dieting is a consistent predictor of future weight gain. Instead of going on diet make yourself healthier fitter person. Focus on nourishing your body,instead of depriving it.
The weight loss industry is full of myths. People are being advised to do crazy things ,most of which have no evidence behind them.
Over the years scientists have found number of strategies that seem to be effective.
Here are 26 weight loss tips that are actually evidence based.
Drink water before meals: It is true that drinking water can help with weight loss, and that is true. Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours,helping you burn off few more calories. One study showed that drinking half liter water about an half an hour before meals helped dieters eat fewer calories and loose 44% more weight.
Take eggs for breakfast: Eating whole eggs can have all sorts of benefits,including helping you loose weight. Study shows that eating eggs for breakfast instead of grain based breakfast can help you eat fewer calories for next 36 hours, and loose more body weight and fat. If you cant eat eggs for any reason then go for any source of quality protein for breakfast will do the trick.
Drink Black Coffee: Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants,and can have numerous health benefits. Studies show that the caffeine in coffee can boost metabolism by 3-11% and increase fat burning by upto 10 to 29%. But don't add bunch of sugar or the high calorie ingredients to it. That will completely will negate any benefit you get from the coffee.
Take Green Tea: Like coffee,green tea has also many benefits, one of them is weight loss. Green tea contains small amount of caffeine, but loaded with antioxidants called catechins which are also to work for fat burning. There are many studies show that green tea can help you loose weight.
Use Coconut oil for cooking: Coconut oil is very healthy. It is high in special fats called medium chain triglycerides,which are metabolized differently than other fats. These fats have to boost metabolism by 120 calories per day,and also reduce your appetite so that you eat upto 256 fewer calories per day.
Eat a Glaucoma supplement: A fiber called glucomannan is a good cause for weight loss,study shows. This is a type of fiber that absorbs water and makes you feel full and helping you eat fewer calories. Studies show that the people who are taking glucomannan supplements loose a bit more weight than those who don't take.
Avoid added sugar: Most people are eating too much of it, but it is worst ingredient in the modern diet. Studies show that sugar consumption is cause for the risk of obesity as well as diseases like type 2 diabetes and heart diseases. If you want to loose weight yous should avoid added sugar. Just read labels,because so called healthy foods can also be added with sugar.
Take less refined carbohydrates: Refined carbohydrates are usually sugar, nutritious parts which are white bread or pasta. Studies show that refined carbohydrates can spike blood sugar rapidly and increases hunger and increased intake within few hours. Eating refined carbs make you obese.
Eat low carb diet: If you want to get all the benefits of carb restriction,then go for low carb diet. So many studies prove that such a diet can help you loose 2-3 times as much weight as a standard low fat diet.
While eating use smaller plates: Using smaller plates help people automatically to eat lesser calories. This is a weird trick,but it will work. Keep food diary with calories count: Portion control or counting calories can be very much useful. Studies are also shown that keeping a food diary and noting down what you eat and taking pictures of all your meals can you help you loose weight.
Keep healthy food in case of hungry: Keeping healthy food with you prevent you to eat something unhealthy when you are excessively hungry. A few snacks are easily portable and simple to prepare include whole fruits, hand full of nuts,baby carrots,yogurt and hard boiled egg.
Must brush your teeth after dinner: Many people recommend brushing your teeth or flossing right after dinner. Then you wont be tempted for late night snacks.
Take spicy foods: Spicy foods like cayenne pepper contain capsaicin, a compound can boost metabolism and reduce your appetite slightly.
Go for aerobic exercise: Doing aerobic exercise is used to burn calories and improve your physical and mental health.
Weight lifting: One of the worst side effects of diet is cause to muscle loss and metabolic slowdown. The best way to prevent this is to do some sort of resistance exercise like lifting weights. Studies show that weight lifting an help you keep your metabolism high and preventing you from loosing muscle mass.
Take more fiber: Fiber is very good for weight loss. Some studies show that fiber especially viscous fiber can increase satiety and help you control your weight over a long time.
Take more fruits and vegetables: Vegetables and fruits have several properties that are effective for weight loss. They contain few calories but lot of fiber. They also contains more water content which gives them low energy density. Studies show that people who eat vegetables and fruits tends to weight loose.
Chew slowly: It can take a while for the brain to register that you have enough to eat. Some studies show chewing more slowly can help you eat fewer calories and increase production of hormones which will be useful for weight loss.
Get good sleep: Sleep is as important as eating healthy and exercising. Studies shows that poor sleep is strongest reason for the obesity.
Avoid food addiction : A recent 2014 study on 196,211 individuals found that 19.9 % people fulfill the criteria for food addiction.
Take more protein food: Protein is the single most important nutrient when comes to weight loss. Eating high protein diet has been shown to boost metabolism by 80 to 100 calories per day,and makes you take 441 fewer calories per day. Supplement with way protein If you struggle to get enough protein in your diet,taking a supplement can help. One study shows that replacing your partly calories with what protein can cause weight loss of about 8 pounds,while increasing lean muscle loss. Don't go for calories including sugary soda and fruit juices Sugar is bad and is in liquid form it is worse. Studies shows that liquid sugar calories may be the single most fattening aspect of the modern diet. One study showed that sugar sweetened beverages are linked to a 60 percent increased obesity in children. It is applicable for fruit juices also,which contains a similar amount of sugar as a soft drink like coke.
Eat whole fruit,but use fruit juice with caution. Eat whole,single ingredient foods If you want to be leaner ,healthier person the best thing you can do is to eat whole single ingredient food. Real food does not need more ingredients because real food is the ingredient. Don't go for diet instead go for healthy food One of the biggest problems with diets is that they almost never work in the long term. Studies show that dieting is a consistent predictor of future weight gain. Instead of going on diet make yourself healthier fitter person. Focus on nourishing your body,instead of depriving it.
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