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25 Effective Ways to Lose Weight Fast Based on Fact and Science

Lose Weight Fast

Of Weight loss hardships. Here are 26 ways to lose weight and the research basis. People are often told to do all sorts of crazy things, most of which have no evidence behind them.

Over the years, however, scientists have found a number of strategies that seem to work.

Here are 26 weight loss tips based on facts. 

1. Drink water, especially before meals

It is often claimed that drinking water can help with weight loss – and that is true.
Drinking water can boost metabolism by 24–30% over a 1-5 hour period, helping you burn a few extra calories .
One study found that drinking half a liter (17 ounces) of water about half an hour before a meal helped dieters eat fewer calories and lose 44% more weight, compared to those who didn't. 

25 Effective Ways to Lose Weight Fast
25 Effective Ways to Lose Weight Fast

 

2. Eat eggs for breakfast

Eating whole eggs can have many benefits, including helping you lose weight.
Studies show that replacing a cereal breakfast with eggs can help you eat fewer calories for the next 36 hours as well as lose more weight and body fat.
If you don't eat eggs, that's fine too. Any protein for breakfast should do this. 


3. Drink coffee (Preferably with black coffee)

Many people mistakenly think about the effects of coffee . Quality coffee is packed with antioxidants and can provide many health benefits .
Studies show that the caffeine in coffee can boost metabolism by 3–11% and increase fat burning by up to 10–29%.
Just make sure not to add a lot of sugar or other high -calorie to your coffee. That would lose its benefits.
You can buy coffee at your local grocery store as well as online.

4. Drink green tea

Like coffee, green tea also has many benefits, one of which is weight loss.
Although green tea contains small amounts of caffeine , it is high in potent antioxidants called catechins, which are thought to work synergistically with caffeine to enhance fat burning.
Although the evidence is mixed, many studies show that green tea (either as a beverage or as a supplement extracted from green tea) can help you lose weight.
Green tea is available at most pharmacies, health and grocery stores, as well as online.

5. Try Intermittent Fasting

Intermittent fasting is a popular form of eating in which people cycle between periods of fasting and eating.
Short-term studies show that intermittent fasting is just as effective for weight loss as intermittent calorie restriction.
Additionally, it may reduce the loss of muscle mass commonly associated with low-calorie diets. However, higher quality studies are needed before any stronger claims can be made.

6. Take Glucomannan Supplements

A fiber called glucomannan has been linked to weight loss in some studies.
This type of fiber absorbs water and stays in your intestines for a while, making you feel fuller and helping you eat fewer calories.
Studies show that people who supplement with glucomannan lose slightly more weight than those who don't.
You can find glucomannan supplements not only at vitamin stores and drugstores, but also online.

7. Cut down on added sugars

Added sugars are one of the most taboo ingredients in the modern diet. Most people consume too much.
Studies show that consuming sugar (and high-fructose corn syrup) is strongly associated with an increased risk of obesity, as well as diseases including diabetes and heart disease.
If you want to lose weight, cut back on added sugars. Just make sure to read the ingredients list, as even so-called health foods can be high in sugar. 


8. Eat less starch

Refined carbohydrates include sugars and grains that have had their fiber parts removed, and are nutritious . These include white bread and pasta.
Studies show that refined carbs can raise blood sugar quickly, leading to feelings of hunger, cravings, and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity.
If you're going to eat carbs, make sure to eat them with their natural fiber.

9. Follow a low carb diet

If you want to get all the benefits of limiting carbs, consider doing it all and committing to a low-carb diet.
Many studies show that such a diet can help you lose 2-3 times more weight than a standard low-fat diet while also improving your health.

10. Use smaller discs

Using a smaller plate has been shown to help some people automatically eat fewer calories.
However, the disk size effect doesn't seem to affect everyone. People who are overweight seem to be more affected.

11. Exercise with portion control or calorie counting

Portion control – simply eating less – or counting calories can be very helpful, for obvious reasons.
Some studies show that keeping a food diary or taking pictures of your meals can help you lose weight.
Anything that increases your awareness of what you're eating can be beneficial.

12. Keep healthy food around in case you get hungry

Keeping healthy foods nearby can help you avoid eating something unhealthy if you feel excessively hungry.
Easy-to-go and simple snacks include fruits , nuts, carrots, yogurt, and hard-boiled eggs.

13. Drink Herbal Tea Supplements to lose weight

tea Herbal weight loss is the choice of many people. Many teas are proven very good for effective weight loss .

14. Eat spicy food

Chili peppers contain capsaicin, a spicy compound that can boost your metabolism and slightly reduce your cravings.
However, people can develop a tolerance to the effects of capsaicin over time, which may limit its long-term effectiveness. 


15. Aerobic exercise

Aerobic ( cardio ) exercise is a great way to burn calories and improve your physical and mental health.
It seems to be especially effective for reducing belly fat, unhealthy fat that tends to build up around your organs and cause metabolic disease.

16. Lifting weights

One of the worst side effects of the diet is that it tends to cause muscle loss and slow metabolism, commonly known as starvation mode.
The best way to prevent this is to do some type of resistance like lifting weights. Studies show that lifting weights can help keep your metabolism high and prevent you from losing precious muscle mass.
Of course, it's not just about losing fat – you want to build muscle as well. Resistance training is very important for a toned body.

17. Eat more fiber

Fiber is often recommended for weight loss.
Although the evidence is mixed, some studies suggest that fiber (especially viscous fiber) can increase feelings of fullness and help you manage weight in the long run.

18. Eat a lot of vegetables and fruits

Vegetables and fruits have a number of properties that help with weight loss .
They contain few calories but a lot of fiber. The high water content gives them a energy , making them very full.
Studies show that people who eat vegetables and fruits tend to weigh less.
These foods are also very nutritious, so eating them is important for your health.

19. Good night

Sleep is underrated but can be just as important as eating healthy and exercising.
Studies indicate that poor sleep is one of the highest risk factors for obesity, as it is associated with an 89% increased risk of obesity in children and 55% in adults.

20. Beat your food addiction

A recent study found that 19.9% ​​of people in North America and Europe met the criteria for food addiction.
If you have overwhelming cravings and can't seem to control your eating no matter how hard you try, you may have an addiction.
In this case, seek professional help. Trying to lose weight without first fighting a food addiction is impossible.

21. Eat more protein

Protein is the nutrient most important
Eating a high-protein diet has been shown to boost metabolism by 80–100 calories per day while removing 441 calories per day from your diet.
One study also found that eating 25% of your daily calories in the form of protein reduced obsessive thoughts about food by 60% while cutting the desire for late-night snacking in half. 


Simply adding protein to your diet is one of the easiest and most effective ways to lose weight.

22. Don't Drink Sugary Drinks, Including Sodas and Juices

Sugar is bad, but liquid sugar is worse. Studies show that calories from liquid sugar may be the single fattening aspect of the modern diet.
For example, one study showed that sugary drinks were associated with a 60% increased risk of childhood obesity per daily serving.
Remember that this also applies to fruit juices, which contain a similar amount of sugar as a soft drink like Coke.
Eat whole fruit, but limit or avoid juice altogether.


23. Eat Whole Foods

If you want to become a leaner, healthier person, then one of the best things you can do for yourself is to eat whole, single-ingredient foods.
These foods are naturally filling and it is difficult to gain weight if the majority of your diet is based on them.

24. Don't diet – Eat healthy instead

One of the biggest problems with diets is that they rarely have lasting effects.
If anything, dieters tend to gain more weight over time, and studies show that diet is a consistent predictor of future weight gain.
Instead of dieting, aim to become a healthier, happier, and slimmer person. Focus on nourishing your body instead of depriving it of it.
Losing weight after that should follow naturally.

25. Chew slower

It can take a while for your brain to register that you have eaten enough. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones associated with weight loss.
Also chew your food thoroughly. Studies show that chewing more can reduce the number of calories in a meal.
These practices are a component of mindful eating, intended to help you eat slowly and pay attention to every bite.

Key point
Many techniques can support your weight loss goals.
Some of the advice above is purely dietary, involving eating more protein or cutting back on added sugars.
Others — such as improving sleep quality or adding a workout routine — lifestyle . For example, chewing slower is one of the steps you can take to develop mindful eating habits.
If you implement a few of these tips, you'll be on track to your weight loss goals. 

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