The weight loss industry is crowded with several myths. People are told to do some absurd things, most of which have no definite evidence as a backup.
Nonetheless, over the years, we have carried out several researches, and several strategies and methods have been proven to be effective.
We are highly interested in the health of our audience and as a result of this, In this article, we will be bringing to light all the evidence-based tips to lose weight in no time, and they include:
1. Drink Water, Especially Before Meals
Drinking water can indeed aid in weight loss. It boosts metabolism and helps to burn calories.
One study showed that drinking half a liter of water about an hour before meals help an individual consume lesser calories and lose 45% more weight compared to those who did not drink.
2. Eat Eggs For Breakfast
Studies have established that replacing grain-based breakfast with eggs will help you take in fewer calories and help you lose fat. Anyways, if you do not eat eggs, you can try a proteinous breakfast.
3. Drink Green Tea And Dark Coffee
Green tea and dark coffee have several health benefits, and one of those is weight loss. Studies have shown that green tea used either as a beverage or a green tea extract supplement and coffee- taken without cream can help in the process of weight loss.
4. Take a Glucomannan Supplement
Glucomannan is a fibre, and it has been attributed to weight loss. This fibre absorbs water and stays in your guts for a while, thereby making you feel full and eat fewer calories.
5. Cut Back on Added Sugar
Added sugar has become the essential ingredient of most diets, but this (added sugar) has been shown to associated with obesity, diabetes type2 and heart disease. Therefore it is better to stay away from it if you intend to lose weight.
6. Eat Less Refined Carbs
Refined carbohydrates include white bread and pasta. Several studies have shown that refined carbohydrates elevate blood sugar levels, thereby building a strong feeling of hunger and increasing food intake- which will lead to weight gain.
Eat carbohydrates that still have their natural fibre.
7. Go On a Low-Carb Diet
To lose weight faster and at the same time, improve your health, then you should stick to a standard low-carbohydrate diet.
8. Always Have Healthy Food Around In Case You Get Hungry
Having healthy food handy can help you avoid eating unhealthy food when hungry.
Healthy snacks such as whole fruits, nuts, baby carrots, yogurt and hard-boiled eggs can be used.
9. Eat Spicy Foods
Chilli peppers contain a spicy compound called capsaicin, which can aid metabolism and reduces appetite.
10. Do Aerobic Exercise
Doing aerobic exercise is specifically useful for losing belly fat and unhealthy fats that build up around organs as well as improve your mental and physical health.
11. Eat More Fiber
Fibre is often recommended for weight loss as it increases satiety. For this reason, eat fruits and vegetables because they contain fibres.
12. Get Good Sleep
Studies have shown that poor sleep is a risk factor for obesity. Therefore sleep is as highly essential as healthy eating and exercise.
13. Eat More Protein
Protein is the single, simple and most important nutrient for weight loss. Eating a high-protein meal has been shown to boost metabolism and help shed calories.
14. Eat Real Food
If you want to be a leaner but yet healthy person, then you should eat real food- whole, single-ingredient foods. These are naturally filling and makes it difficult to gain weight.
The bottom line
The tips mentioned here are necessary if you want to lose weight. Most importantly, control your eating habits and cravings. If you have useful tips on how to lose weight, do not hesitate to share your knowledge in the comment section and for more information on how to keep your health fit, click here.