22 Weight Loss Tips That Are Actually Evidence-Based

The weight loss industry is full of trials. People are often advised to do all sorts of crazy things, most of which have no evidence behind them. However, over the year scientists have found a number of strategies that seem to be effective. Here are 22 Evidence Based Weight Loss Tips that will help you in this regards.

By following these tips & tricks one can reduce weight. It is important that be patient & make effort to reduce weight.

22 Evidence Based Weight Loss Tips

22 Evidence Based Weight Loss Tips

1- Drink Water, Especially Before Meals

It is often claimed that drinking water before meal can help with the weight loss-and that’s true. Drinking water can boost metabolism by 24–30% over a period of 1–1.5 hours, helping you burn off a few more calories. One study showed that drinking a half-litre (17 ounces) of water about half an hour before meals helped dieters eat fewer calories & lose 44% of more weight compare to those who did not drink water.

 

2. Eat Eggs in Breakfast

Egg contains many sorts of benefits which may help in wight lose. 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 don’t eat eggs, that’s fine. Any source of quality protein for breakfast should do the trick.

3. Take Coffee (Preferably Black)

Coffee has been unfairly demonised. Quality coffee is loaded with antioxidants and can have numerous 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 bunch of sugar or other high-calorie ingredients to your coffee. That will completely negate any benefits.

4. Take Green Tea

Green tea also has many benefits which also may help in weight lose. Though green tea contains small amount of caffeine, it is loaded with powerful antioxidants called catechist, which are believed to work synergistic-ally with caffeine to enhance fat burning. Although the evidence is mixed, many studies show that green tea (either as a beverage or a green tea extract supplement) can help you  to reduce weight.

5. Try Intermittent Fasting

Intermittent Fasting is a popular eating pattern in which people cycle between periods of fasting and eating. Short-term studies suggest intermittent fasting is as effective for weight loss as continuous calorie restriction. Additionally, it may reduce the loss of muscle mass typically associated with low-calorie diets. However, higher-quality studies are needed in this regards.

6. Take a Glucomannan Supplement

A fibre called glucomannan  has been linked to weight loss in several studies. This type of fibre absorbs water and sits in your gut for a while, making you feel more full and helping you eat fewer calories. Studies show that people who supplement with glucomannan lose a bit more weight than those who don’t. However, before using any sort of supplement please consult your physicians to ensure that same have no other side effets.

7. Avoid Sugar

Added sugar is one of the worst ingredients in the modern diet. Most people consume more sugar to make it tasty. Studies shows that consumption of high sugar is strongly associated with an increased risk of obesity, as well as conditions including type 2 diabetes and heart disease. If you want to lose weight, cut back on added sugar. Just make sure to read labels, because even so-called health foods are also loaded with sugar.

8. Eat Less Refined Carbs

Refined carbohydrates include sugar and grains that have been stripped of their fibrous, nutritious parts. These include white bread and pasta. Studies show that refined carbs can spike blood sugar rapidly, leading to 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 fibre.

9. Go on a Low-Carb Diet

If you want to get all the benefits of carb restriction, then consider going all the way and committing to a low carb diet. Many studies show that such a regimen can help you lose 2–3 times as much weight as a standard low-fat diet while also improving your health.

10. Use Smaller Plates

Using smaller plates has been shown to help some people automatically eat fewer calories. However, the plate-size effect doesn’t appear to affect everyone. Those who are overweight seem to be more effective.

11. Exercise Portion Control or Count Calories

Portion control simply eating less or counting calories can be helpful in reducing weight. Some studies show that keeping a food diary or taking pictures of your meals can help you lose weight. Anything that which you intake just to keep watch o it.

12. Keep Healthy Food Around in Case You Get Hungry

Keeping healthy food nearby can help prevent you from eating something unhealthy if you become excessively hungry. Snakes are easily prepared & portable which can help when you feel hungry.

13. Take Probiotic Supplements

Taking probiotic supplements containing bacteria of the Lactobacillus subfamily have been shown to reduce fat mass. However, the same doesn’t apply to all Lactobacillus species.

14. Eat Spicy Foods

Chilli peppers contain capsaicin, a spicy compound that can boost metabolism and reduce your appetite slightly. However, people may develop tolerance to the effects of capsaicin over time, which may limit its 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 appears to be particularly effective for losing belly fats the unhealthy fat that tends to build up around your organs and cause metabolic disease. 22 Evidence Based Weight Loss Tips

16. Lift Weights

One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown, often referred to as a starvation mode. The best way to prevent this is to do some sort of resistance exercise such as lifting weights. Studies show that weight lifting can help keep your metabolism high and prevent you from losing precious muscle mass. Of course, it’s important not just to lose fat you also want to build muscle. Resistance exercise is critical for a toned body. 22 Evidence Based Weight Loss Tips.

17. Eat More Fibre

Fibre is often recommended for weight loss. Although the evidence is mixed, some studies show that fibre (especially viscous fibre) can increase satiety and help you control your weight over the long term.

18. Eat More Vegetables and Fruits

Vegetables and fruits have several properties that make them effective for weight loss. They contain few calories but a lot of fibre. Their high water content gives them low energy density, making them very filling. 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. Get Good Sleep

Sleep is highly underrated but may be just as important as eating healthy and exercising. Studies show that poor sleep is one of the strongest risk factors for obesity, as it’s linked to 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 fulfil the criteria for food addiction. If you experience overpowering cravings and can’t seem to curb 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 combating food addiction is next to impossible.

21. Don’t Diet Eat Healthy Instead

One of the biggest problems with diets is that they rarely work in the long term. If anything, people who diet tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain. Instead of going on a diet, aim to become a healthier, happier and fitter person. Focus on nourishing your body instead of depriving it. Weight loss should then follow naturally.

22. Chew More Slowly

our brain may take a while to register that you’ve had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss. Also consider chewing your food more thoroughly. Studies show that increased chewing may reduce calorie intake at a meal. These practices are a component of mindful eating, which aims to help you slow down your food intake and pay attention to each bite.

Final Words:-

Numerous techniques can aid your weight loss goals. Some of the above tips are purely dietary, involving eating more protein or cutting back on added sugar. Others such as improving sleep quality or adding a workout routine are more lifestyle-based. For example, chewing more slowly is one step you can take to institute mindful eating. If you implement a handful of these tips, you’ll be well on your way to your weight loss goals.

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