In the modern world where obesity and overweight issue has emerged as one of the burning health concerns, weight loss has become more of an industry with its own myths and misconceptions. People are being advised do all sorts of crazy stuff and most of these suggestions are not even backed by scientific evidence. In this article, we have listed 15 of the most effective strategies to lose weight that are based on evidence.
Here are 15 easy-to-follow weight loss tips that can help your to achieve sustainable weight loss without causing any side effects.
1. Drink water before meals
Drinking water is a vital step towards fast and safe weight loss. Research shows that drinking water can boost metabolism by almost 24 to 30% over a period of 1.5 hours, thus, helping your burn more calories. Another study showed that drinking 1/2 liter of water approximately 30 minutes before meals prevent overeating and help dieters to lose 44% more weight.
2. Drink Black Coffee
Health-conscious people give a mixed reaction towards coffee. But in reality, coffee has numerous health benefits, and it is loaded with antioxidants. It is an amazing method of fast weight loss that boosts metabolism by 3 to 11% and notches up fat burning by up to 10 to 30%. But make sure not to add sugar, milk and cream to your coffee. These high-calorie ingredients completely negate the benefits of coffee.
3. Sip on Green Tea
Just like coffee, green tea also had a number of health benefits and weight loss is one of the most important benefits. Green tea contains small amounts of caffeine and plenty of antioxidants called catechins that work together synergistically to enhance fat burning.
4. Have Eggs for Breakfast
Eggs are one of the best sources of high-quality proteins, and it has a plethora of health benefits. Studies show that replacing a carb-rich breakfast with eggs can help consume fewer calories for the next 36 hours and lose more body fat. You can have scrambled eggs, omelet, boiled eggs or poached eggs with 1 or 2 slices of multigrain bread for breakfast.
5. Cook with Coconut Oil
One of the most effective tips for weight loss is replacing your regular cooking oil with pure coconut oil. Coconut oil contains healthy medium chain triglycerides that metabolize differently than other fats. These special fats boost metabolism by 120 calories per day and helps to curb appetite so that you eat almost 256 fewer calories per day.
6. Limit Added Sugar
Added sugar is the worst enemy of weight loss, and most people eat way too much of added sugar. Consumption of sugar and high fructose corn syrup has been linked to increased risk of obesity, heart diseases and type 2 diabetes. Don’t forget to look into the ingredients when buying packed foods because even the so-called healthy foods can also be loaded with sugar.
7. Cut out Refined Carbs
Refined carbohydrates such as sugar, white rice, white flour pasta and white bread are extremely harmful to health because these foods are stripped of their fibrous and nutritious parts. Consumption of refined carbs leads to a sudden spike in blood glucose levels, thus, leading to hunger, cravings and increased food intake. Refined carbs have been strongly linked to obesity.
8. Opt for a Low Carb Diet
Many weight watchers swear by the benefits of carb restriction and they consider a low carb diet as the best method of losing weight without any side effects. Numerous studies also show that a low carb diet can help you to lose 2 to 3 times more weight compared to any standard low-fat diet while improving your health at the same time.
9. Exercise Portion Control
Portion control and calorie counting are very useful for promoting weight loss. Maintaining a food diary allows you to keep a track of the foods that you eat every day. You can also use smaller plates to automatically limit your portion size. By Eating out of a small plate, you eventually end up eating fewer calories.
10. Avoid Snacking
Having unhealthy snacks in between meals also leads to weight gain and adds extra calories and fats to your body. Therefore, stop eating sugar and sodium rich snacks such as chips, French fries, cookies and burgers and limit your diet to 3 main meals and 2 healthy snacks per day.
11. Keep Healthy Foods Around
Keeping healthy finger foods such as nuts, fruits, seeds, hard boiled eggs, yogurt and vegetable sticks in your pantry can help prevent you from munching on unhealthy comfort foods when you feel excessively hungry.
12. Eat Plenty of Fruits and Vegetables
Fruits and vegetables have several beneficial aspects that make them the perfect foods for weight loss. Fruits and vegetables contain very few calories and are rich in fibers along with water that helps to keep you full for a long time without adding empty calories. Fruits and vegetables are loaded with vitamins, minerals, proteins, fibers and carbonates that help to increase the nutrition levels in the body.
13. Add More Fiber
Tips for weight loss often include adding more fiber to your diet. Both soluble and insoluble fibers are helpful for weight loss because it helps to keep you satiated for a long time and prevent unhealthy cravings and it also helps to maintain healthy functioning of the digestive system.
14. Eat More Proteins
Protein is undoubtedly the most important nutrient when it comes to weight loss. Including more lean proteins in the diet helps to boost metabolism by 80 to 100 calories per day and helps you to stay satiated at the same time. Simply adding protein to your diet without restricting any other foods is the easiest way to lose weight.
15. Limit Calories in Drinks
We already know the harmful effects of sugar for weight loss and sugar in liquid form is even worse. Liquid sugar found in soft drinks, energy drinks, sugary soda and fruit juices are extremely fattening. Sugary drinks and beverages are linked to a 60% increase in the risk of obesity in children. It is always recommended to eat whole fruits instead of fruits juices.
Instead of opting for a restrictive diet, set long term goals to become a healthier, fitter and happier person. Focus on nourishing your body and keeping it at the best state at all times and weight loss will follow as a natural reaction of maintaining a healthy lifestyle.
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