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
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.