People are being advised to do all sorts of crazy things, most of which have no evidence behind them. Over the years, however, scientists have found a number of strategies that seem to be effective.
Here are 26 weight loss tips that are actually evidence-based.
- Drink Water, Especially Before Meals
Drink plenty of water before each meal. Water helps you feel fuller longer.
- Eat Eggs For Breakfast
Eat a high protein breakfast, including foods like eggs. Eggs help you feel fuller longer and the protein is crucial for muscle gains.
- Drink Coffee (Preferably Black)
While sometimes demonized coffee is a metabolism booster, helping burn more calories each day.
- Drink Green Tea
Like coffee, green tea also has many benefits, one of them being weight loss.
- Cook With Coconut Oil
Cooking with coconut oil has been shown in limited studies to burn an extra 120 calories every day. It’s a healthier oil than most others. It is high in special fats called medium chain triglycerides, which are metabolized differently than other fats.
- Take a Glucomannan Supplement
A fiber called glucomannan has been shown to cause weight loss in several studies.
- Cut Back on Added Sugar
Reduce added sugar in your diet. Added sugars like high fructose corn syrup have been associated with obesity, type 2 diabetes, and heart disease.
- Eat Less Refined Carbs
Cut back on your refined carb intake. Refined carbs are usually sugars and grains that have been stripped of anything nutritious. Refined carbs actually make you feel hungry and leads to obesity.
- Go on a Low Carb Diet
If you want to get all the benefits of carb restriction, then consider taking this all the way and going on a low carb diet.
- Use Smaller Plates
Using smaller plates has been shown to help people automatically eat fewer calories in some studies. Weird trick, but it seems to work.
- Exercise Portion Control or Count Calories
Portion control (eating less) or counting calories can be very useful, for obvious reasons.
- Keep Healthy Food Around in Case You Get Hungry
Keeping healthy food close by can help prevent you from eating something unhealthy if you become excessively hungry.
- Brush your teeth after Dinner
Although I’m not aware of any studies on this, many people recommend brushing your teeth and/or flossing right after dinner. Then you won’t be as tempted to have a late-night snack.
- Eat Spicy Foods
Spicy foods like Cayenne pepper contain Capsaicn, a compound that can boost metabolism and reduce your appetite slightly.
- Do Aerobic Exercise
Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health.
- 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 starvation mode.
- Eat More Fiber
Fiber is often recommended for the purpose of weight loss. Although the evidence is mixed, some studies show that fiber can increase satiety and help you control your weight over the long term.
- Eat More Vegetables and Fruits
Vegetables and fruits have several properties that make them effective for weight loss.
- Chew More Slowly
It can take a while for the brain to “register” that you’ve had enough to eat.
- Get Good Sleep
Sleep is highly underrated, but it may be just as important as eating healthy and exercising.
- Beat Your Food Addiction
A recent 2014 study of 196, 211 individuals found that 19.9% of people fulfil the criteria for food addiction.
- Eat More Protein
Protein is the single most important nutrient when it comes to losing weight.
- Supplement With Whey Protein
If you struggle to get enough protein in your diet, taking a supplement can help.
- Don’t Drink Calories, Including Sugary Soda and Fruit Juices
Sugar is bad, but sugar in liquid form is even worse. Studies show that liquid sugar calories may be the single most fattening aspect of the modern diet.
- Eat Whole, Single Ingredient Foods (Real Food)
If you want to be a leaner, healthier person, then one of the best things you can do for yourself is to eat whole, single ingredient foods.
- Don’t “Diet”, Eat Healthy Instead
One of the biggest problems with “diets,” is that they almost never work in the long term.
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