25 weight loss tips That Work for Weight Loss
When it is necessary to regulate your nutrition program, it is subject to weight loss tips. The only proven method for weight loss is to reduce the amount of energy you get …
The slimming and weight loss industry is full of many legends. Some are proven, some are filled with question marks. Many methods are mentioned, even if there is no evidence, they are said to be very useful. Also, over the years, scientists have identified several strategies that are considered to be effective.
Here are evidence-based weight loss tips.
1. Drink water, especially before meals
It is claimed that drinking water can help with weight loss, and this is really true. Drinking water speeds up your metabolism by 24-30% over a period of 1-1.5 hours and helps you burn several calories.
One study has shown that drinking half a liter of water half an hour before meals helps dieticians gain fewer calories and lose 44% more weight.
2. Eat eggs for breakfast
Eating an egg for breakfast will help you lose weight in addition to its many benefits.
Studies have shown that an egg-based breakfast instead of a cereal-based breakfast will help you get fewer calories and lose more weight and more body fat over the next 36 hours.
If you cannot eat eggs for any reason, you can compensate for any healthy source of protein.
3. for coffee
Quality coffee is loaded with antioxidants and can have many health benefits.
Studies show that caffeine in coffee can speed up metabolism by 3-11% and increase fat burning by 10-29%.
Do not add sugar or other high-calorie ingredients. It will completely eliminate all the benefits you will get from this coffee.
4. for green tea
Green tea, like coffee, has many benefits. Green tea contains a small amount of caffeine, but it’s also loaded with powerful antioxidants called catechins, which are thought to work with caffeine to increase fat burning.
There are many studies showing that green tea (as a drink or green tea extract supplement) can help slimming.
5. Use coconut oil
Coconut oil is very healthy. Coconut oil is rich in special oils called medium-chain triglycerides, which are metabolized differently from other chains. These fats have been found to speed up the metabolism up to 120 calories per day and also reduce your appetite, supporting 256 calories per day.
Note that this is not about adding coconut oil to the foods you eat, but it is still necessary to replace some of the oil you use to cook with coconut oil.
6. Take a glucomannan supplement
According to the researches, it has been determined that a fiber called glucomann can cause weight loss. This is a type of fiber that absorbs water, makes you feel full and thus helps you get fewer calories.
Studies have shown that those who use glucomannan supplements lose slightly more weight than others.
7. Avoid sugar-laden foods
Studies have shown that sugar consumption (and high-fructose corn syrup) is associated with obesity, heart disease, and type 2 diabetes-like diseases. If you have decided to lose weight, stay away from sugar-laden foods as much as possible.
8. Reduce refined carbohydrate consumption
Most of the nutrients and fibers of refined carbohydrates were taken. Research shows that refined carbohydrates quickly draw blood sugar and cause an increased feeling of hunger after a few hours. It is possible to relate refined carbohydrates with obesity. If you are going to eat carbohydrates, make sure they are combined with their natural fibers and nutrients.
9.Continue a low-carb diet
Consider following a low-carb diet to see all the benefits of carb reduction. Research shows that such a diet (or “eating” habit) can help a slimming process 2-3 times a low-fat diet while improving your health.
10. Use smaller plates
You can use small plates for less food consumption. It has actually been shown to work.
11. Count your portions and calculate your daily calorie intake
For some reason, it can be very useful to calculate portion control (less food) or calories. Keeping a food diary, noting what you eat, taking photos, calculating your total calorie intake can help you lose weight. Anything that can raise awareness of what you eat can be useful.
12. Keep healthy foods with you when you feel hungry
If you keep healthy foods that you can easily reach, your unhealthy food consumption will decrease in case of sudden starvation. A few snacks, fruits, a handful of hazelnuts, carrots, yogurt, one or two eggs, which can be easily transported and prepared, can be a savior in these cases.
13. brush your teeth after eating
If you brush your teeth after a meal, you can avoid midnight snacks.
14. Eat spicy foods
Spicy foods, such as Cayenne (Albanian) pepper, speed up the metabolism. These spices also contain Capsaicin (capsaicin), a compound that can ease your appetite.
15. Do aerobic exercise
Doing aerobic exercise (cardio) is a great way to burn calories and improve your physical and mental health.
It is a very effective method to get rid of especially the fat in the abdomen and unhealthy fats that accumulate around your organs and cause metabolic disease.
16. lifting weight
The worst side effect of the diet is muscle loss and metabolic slowdown. The best way to prevent this is to do a resistance exercise, such as lifting weights. It is possible to prevent muscle loss and keep your body fit with weight training. The important thing in the slimming process is not only to burn fat, but also to adapt your body’s appearance. Therefore, it is recommended to do such resistance exercises.
17. Make sure to consume fiber foods
Fiber is often recommended for slimming. Studies show that fiber (especially viscous fiber) can increase toughness and help you control your weight in the long run.
18. Eat more vegetables and fruits
Vegetables and fruits contain very few calories, but they are fibrous. They are also rich in water. It takes some time to chew and keep it full.
It has been observed that people with high consumption of vegetables and fruits have a much better balance of weight. These foods are healthy and nutritious, so consumption of vegetables and fruits is important for many reasons.
19. Slower and Chew More
It may take some time for your brain to record enough to eat. In some studies, it has been observed that chewing slower helps to eat less calories and increase the production of hormones associated with slimming.
20. good sleep
Good sleep is as important as healthy eating and exercise. Research has shown that bad sleep is one of the risk factors for obesity.
21. Overcoming your food addiction
If you can’t stop without eating, you may be a food addict. Before you start losing weight, definitely consider this problem. If necessary, try to go to the doctor and take the necessary measures.
22. Eat more protein
It is the most important nutrient in protein slimming. Protein-based diets stimulate your body’s metabolism by 80-100 calories, while eating 441 calories less. Adding protein to your diet (without restricting anything) is one of the easiest, most effective and delicious ways to lose weight.
23. Take a Whey Protein supplement
If you’re struggling with protein in your diet, taking supplements may be helpful. Research has shown that if you supplement some of your daily protein intake needs with whey protein, it will help you lose weight while increasing lean muscle mass.
24. Avoid high-calorie sugary drinks
It should be noted that sugar is bad, but sugar in liquid form is even worse. According to the research, the most important factor in weight gain in modern diet systems is liquid sugar consumption. Studies have shown that sugary foods and beverages are associated with a 60% risk of obesity in terms of daily consumption in children.
This applies to juices and they contain acidic beverages as well as sugar. Eat fruit, but consume juice carefully (or leave it completely).
25. Do not diet, pay attention to a healthy diet
One of the most important problems with diets is that it fails in the long run. Most people on a diet tend to gain more weight over time. Try to have healthy eating habits instead of dieting.