Tips For Weight Loss That Are Actually Based On The Evidence | Try Not To Lose Weight.

Weight Loss:

The weight loss industry is full of myths.

People are often advised to do all kinds of crazy things, most of which have no evidence behind them.

However, over the years, scientists have found a number of strategies that seem to be effective.

Here are 26 weight loss tips that are actually based on evidence.

1. Drink water, especially before meals

It is often claimed that drinking water can help you lose weight, and that is true.

Drinking water can increase your metabolism between 24 and 30% over a period of 1 to 1.5 hours, which helps burn some more calories.

One study showed that drinking half a liter (17 ounces) of water about half an hour before meals helped dieters eat fewer calories and lose 44% more weight, compared to those who did not drink water.

2. Eat eggs for breakfast

Eating whole eggs can have all kinds of benefits, including helping you lose weight.

Studies show that replacing a grain-based 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 do not eat eggs, that's fine. Any quality protein source for breakfast should do the trick.

3. Drink coffee (preferably black)

Coffee has been unfairly demonized. Quality coffee is full of antioxidants and can have numerous health benefits.

Studies show that caffeine in coffee can increase metabolism by 3 to 11% and increase fat burning by up to 10 to 29%.

Just make sure you do not add a lot of sugar or other high-calorie ingredients to your coffee. That will completely cancel any benefit.

4. Drink green tea

Like coffee, green tea also has many benefits, one of them is weight loss.

Although green tea contains small amounts of caffeine, it is loaded with powerful antioxidants called catechins, which are thought to work synergistically with caffeine to improve fat burning.

Although the evidence is mixed, many studies show that green tea (either as a beverage or as a supplement of green tea extract) can help you lose weight.

5. Test intermittent fasting

Intermittent fasting is a popular eating pattern in which people cycle between periods of fasting and feeding.

Short-term studies suggest that intermittent fasting is as effective in losing weight as a continuous caloric restriction.

In addition, it can reduce the loss of muscle mass typically associated with low-calorie diets. However, higher quality studies are needed before stronger claims can be made (14).

6. Take a glucomannan supplement

A fiber called glucomannan has been linked to weight loss in several studies.

This type of fiber absorbs water and sits in the intestine for a while, making you feel fuller and helping you eat fewer calories.

Studies show that people who take glucomannan supplements lose a little more weight than those who do no.

7. Reduce the consumption of added sugar

Added sugar is one of the worst ingredients in the modern diet. Most people consume too much.

Studies show that consumption of sugar (and high-fructose corn syrup) is strongly associated with an increased risk of obesity, as well as with diseases such as type 2 diabetes and heart disease.

If you want to lose weight, reduce the added sugar. Just be sure to read the labels, because even so-called healthy foods can be loaded with sugar.

8. Eat less refined carbohydrates

Refined carbohydrates include sugar and grains that have been stripped of their fibrous and nutritious parts. These include white bread and pasta.

Studies show that refined carbohydrates can increase blood sugar quickly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbohydrates is strongly linked to obesity.

If you're going to eat carbohydrates, make sure you eat them with your natural fiber.

9. Go on a low carb diet

If you want to get all the benefits of carbohydrate restriction, consider going all the way and committing to a low carb diet.

Numerous studies show that a regimen of this type can help you lose 2 to 3 times more weight than a standard diet low in fat while improving your health.

10. Use smaller plates

It has been shown that the use of smaller plates helps some people to automatically consume fewer calories.

However, the effect of the size of the plate does not seem to affect everyone. Those who are overweight seem to be more affected.

11. Control of exercise portions or calorie counting

Portion control: simply eating less or counting calories can be very useful 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 are eating is likely to be beneficial.

12. Keep healthy foods in a place where you are hungry

Keeping healthy foods close can help keep you from eating something unhealthy if you feel excessively hungry.

Snacks that are easy to transport and easy to prepare include whole fruits, nuts, baby carrots, yogurt, and hard-boiled eggs.

13. Take probiotic supplements

Taking probiotic supplements containing bacteria from the Lactobacillus subfamily has been shown to reduce fat mass.

However, the same does not apply to all Lactobacillus species. Some studies have linked L. acidophilus with weight gain.

14. Eat spicy foods

Chili peppers contain capsaicin, a spicy compound that can increase metabolism and reduce your appetite.

However, people may develop tolerance to the effects of capsaicin over time, which may limit their long-term effectiveness.

15. Do aerobic exercise

Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health.

It seems to be particularly effective in losing belly fat, the unhealthy fat that tends to accumulate 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 metabolic deceleration, often known as starvation mode.

The best way to avoid this is to do some type of resistance exercise, such as lifting weights. Studies show that lifting can help keep your metabolism high and prevent you from losing precious muscle mass.

Of course, it is important not only to lose fat but also to develop muscle. Endurance exercise is critical for a toned body.

17. Eat more fiber

Fiber is often recommended for weight loss.

Although the evidence is mixed, some studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight in the long term.

18. Eat more vegetables and fruits

Vegetables and fruits have several properties that make them effective for losing weight.

They contain few calories but a lot of fiber. Their high water content gives them a low energy density, 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. Chew more slowly

Your brain may take a while 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 related to weight loss.

Also, consider chewing your food more thoroughly. Studies show that increased chewing can reduce caloric intake in a meal.

20. Sleep well

Sleep is greatly underestimated, but it can be as important as eating healthy and exercising.

Studies show that sleeping poorly is one of the strongest risk factors for obesity since it is linked to an 89% increase in the risk of obesity in children and 55% in adults.

21. Beat your food addiction

A recent study found that 19.9% of people in North America and Europe meet criteria for food addiction.

If you experience overwhelming cravings and it seems that you can not limit your eating, no matter how hard you try, you may suffer from addiction.

In this case, seek professional help. Trying to lose weight without first fighting food addiction is almost impossible.

22. Eat more protein

Protein is the most important nutrient to lose weight.

It has been shown that consuming a diet rich in protein increases the metabolism of 80 to 100 calories per day while eliminating 441 calories per day from your diet.

One study also showed that consuming 25% of their daily calories as protein reduced obsessive thoughts about food by 60% while reducing the desire to eat snacks at midnight.

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

23. Serum Protein Supplement

If you have difficulty getting enough protein in your diet, taking a supplement, such as protein powder, can help.

One study showed that replacing some of your calories with whey protein can cause a weight loss of about 8 pounds over time while increasing muscle mass.

24. Do not drink sugary drinks, including soft drinks and fruit juice.

Sugar is bad, but sugar in liquid form is even worse. Studies show that the calories from liquid sugar may be the most fattening aspect of the modern diet.

For example, one study showed that sugar-sweetened beverages are associated with a 60% higher risk of obesity in children per serving per day.

Note that this also applies to fruit juice, which contains a similar amount of sugar as a soft drink such as Coca-Cola.

Eat whole fruit, but limit or avoid fruit juice altogether.

25. Eat single-ingredient whole foods (real foods)

If you want to be a thinner and healthier person, one of the best things you can do for yourself is to eat a single ingredient whole foods.

These foods fill up naturally and it is very difficult to gain weight if most of your diet is based on them.

Here are 20 of the most weight-friendly foods with weight loss on earth.

26. Do not diet: eat healthy instead

One of the biggest problems with diets is that they rarely work long term.

In any case, dieters tend to gain more weight over time, and studies show that diet is a constant indicator of future weight gain.

Instead of following a diet, try to become a healthier, happier and fitter person. Concentrate on nourishing your body instead of depriving it.