Wednesday, January 27, 2021

26 tips for losing weight


26 tips for losing weight

The diet industry is full of myths and magic recipes that rarely work. At best, we managed to lose the extra weight ... to regain it at a later time. Here is a list of scientifically proven tips for losing weight. The US health site, the Nutrition Authority, has compiled a list of 26 weight loss advice, all backed by scientific evidence and studies.

1. Drink water

We repeat it constantly, we must drink a lot of water. Drinking water can boost metabolism by 24-30% over the course of about one hour, and it also helps the body burn calories, making it an excellent aid in losing weight.

A study showed that drinking half a liter of water about an hour before eating leads to eating fewer calories, and thus helping us lose up to 44% of excess weight.

2. Eat eggs for breakfast

Eating whole eggs can have all kinds of benefits, including weight loss.

Scientists looked at it and found that replacing your breakfast cereal with eggs also helps you eat fewer calories over the next 36 hours, thus losing more body fat.

If you can't eat eggs for one reason or another, don't panic. Any other source of high-quality protein eaten for breakfast will do the trick.

3. Drink coffee (preferably black)

Coffee is often packed with antioxidants and thus can have a number of health benefits.

Studies prove this. Caffeine increases metabolism by 3 to 11% and increases fat burning by 10 to 29%. Make sure not to add artificial amounts of sugar and other high-calorie ingredients. This would nullify the profit gained from coffee completely.

4. Drink green tea

Green tea like coffee has many benefits. It contains a lower dose of caffeine but is also full of antioxidants called catechins, which "work" with caffeine to burn more fat.

Although scientists are mixed in this case, there are many studies proving that green tea (consumed as a beverage or as a supplement) can also promote weight loss.

5. Get into coconut oil

Coconut oil is very beneficial for your health. With a high percentage of special fats, called medium chain triglycerides, they are metabolized by the body differently from other fats.

Researchers have shown that these fats boost metabolism and burn an additional 120 calories per day while reducing appetite. In total, you will consume approximately 256 fewer calories daily.

It's not natural to add coconut oil to what you cook, but rather to replace the oil you use to prepare your cooking.

6. Take glucomannan supplements

Several studies claim that a fiber called glucomannan leads to weight loss. This type of fiber absorbs water and is temporarily "deposited" in the intestine, making people believe in satiety and suppressing the desire to eat.

Studies have shown that people who take these types of supplements lose more weight than those who do not.

7. Cut down on sugar

Added sugar is the worst component of our modern diet, and unfortunately, most people eat it often.

Science proves that sugar intake is closely related to the risk of obesity and diseases like type 2 diabetes, heart disease and many more.

If you want to lose weight, it is essential to cut back on those added sugars. Be sure to read labels carefully, because even so-called "healthy" foods are loaded with sugar.

8. Eat less refined carbohydrates

Refined carbohydrates, often sugar or grains from which the fibrous and nutritious portion has been extracted (such as white bread or pasta).

It has been shown that refined carbohydrates can represent a significant spike in blood sugar, resulting in feelings of hunger which in turn leads to an increase in food intake after a few hours. Therefore, eating refined carbohydrates is strongly linked to obesity.

9. Start on a low-carb diet

If you want to get all the benefits associated with limiting carbohydrates, consider following a low-carb diet and stick to it all the time.

As many studies show, such a diet can help us lose two or three times more weight than a low-fat diet, while improving our health.

10. Eat on small plates

Eating on smaller plates has been shown to reduce automation.

12. Keep healthy food on hand

Keeping good food near you can prevent you from eating unhealthy foods if you feel hungry.

So bring some small snacks that are easy to transport and easy to prepare near you, such as fruits, nuts, carrots, yogurt and boiled eggs.

13. Brush your teeth after eating

American Authority Nutrition acknowledges that it does not have studies on this topic, but many recommend brushing your teeth right after a meal. So you won't be tempted to have one last snack late at night.

14. Eat warm food

Spicy foods like chili peppers, for example, contain capsaicin, an ingredient that is able to increase metabolism and reduce appetite.

15. Do aerobic exercises

Doing exercises with aerobic exercise (cardiovascular training) is a great way to burn calories and improve physical and mental health.

Exercise show

Foods high in fiber are often recommended when it comes to losing weight. Although scientists are mixed on this, some studies show that fiber increases the effect of satiety and helps maintain some control over your weight over the long term.

18. Eat more fruits and vegetables

Vegetables as well as fruits have several properties that make them excellent aids in weight loss.

They have a relatively low caloric intake, but a large number of fibers. In addition, they are rich in water, which gives them a low energy density.

Studies show that people who consume fruits and vegetables tend to weigh less. These foods are also very healthy and very nutritious. It is therefore crucial to consume it.

19. Chew slowly

Our brains need a moment to “register” that we have eaten enough. Some studies point out that chewing slowly can help you eat less and increase the production of hormones responsible for weight loss.

20. Sleep well

Sleep is often underestimated but is just as important as eating well and exercising.

Studies prove that poor sleep is one of the most important factors of obesity. It increases the risk of obesity in children by 89% and by 55% in adults.

21. Fight food addiction

A recent study from 2014, carried out on 196,211 individuals, shows that 19.9% ​​of those questioned met the criteria for food addiction.

If you have uncontrolled cravings and can't control your eating, you may be addicted to food.

In this case, it is important to get help, because such a problem makes weight loss almost impossible.

22. Eat more protein

Protein is important when it comes to losing weight.

Eating a diet high in protein boosts your metabolism by 80 to 100 calories per day. In addition, by increasing the feeling of satiety, they allow you to eat nearly 441 fewer calories per day.

Another study shows that protein intake reduces the obsessive desire to eat by 60%, while also reducing late-night cravings.

Adding protein to your diet (without depriving yourself of anything) is one of the easiest ways to lose weight.

23. Food supplements based on whey protein

If you're struggling to incorporate protein into your diet, supplementing may be an alternative.

Research shows that replacing part of your calorie intake with protein can cause you to lose 3.5kg, while also increasing muscle mass.

24. Don't drink calories

You will understand, sugar is bad, but sugar in liquid form is even worse!

Keep in mind that this also applies to fruit juices. Some indeed contain the same amounts of sugar as a soda. Eat whole fruit, but consume fruit juice with care (or just avoid it altogether).

=> Read also: Orange juice, as bad as a Coke?

25. Eat whole foods (real food)

The best thing to do if you want to be healthy is to eat whole foods, made up of just one ingredient.

These foods are naturally satietogenic. It is therefore difficult to gain weight if the majority of your diet is based on this type of food.

Keep in mind that "real food" does not require an ingredient list since it is the ingredient.

26. Don't diet, eat healthy (don't eat less, eat better)

The biggest problem with "diets" is that they never work for the long haul. What happens most often is that dieters tend to gain weight later.

You shouldn't focus immediately on diet or weight loss. The goal is to enjoy better health and achieve a healthy weight. So take care to nourish your body rather than deprive it.

As a side effect, weight loss should follow these proportions.

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