2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
There are millions of tips on how to lose weight, and myths about them - even more. People are often advised to do all sorts of crazy things, most of which have no evidence that they work. However, over the years, scientists have found a number of strategies that seem effective.
Here are 26 weight loss tipswhich are in fact based on evidence
1. Drink water, especially before meals
One study found that drinking half a liter of water about half an hour before a meal helped dietitians eat less and lose 44% more weight than non-drinkers.
2. Eat eggs for breakfast
Eating whole eggs can have all sorts of benefits, including helping you lose weight.
3. Drink coffee (preferably black)
Coffee is unfairly demonized. Quality coffee is loaded with antioxidants and can have numerous health benefits.
4. Drink green tea
Like coffee, green tea has many benefits, one of which is that it loses weight.
5. Try fasting
Constant starvation is a popular eating pattern in which people alternate between fasting and eating periods.
6. Take glucomannan
Studies show that people who take glucomannan lose a little more weight than those who do not.
7. Reduce the added sugar
Added sugar is one of the worst ingredients in the modern diet. Most people consume too much.
8. Eat less refined carbohydrates
Refined carbohydrates include white bread and pasta.
9. Low carb diet
If you want to get all the benefits of limiting carbs, then consider switching to a low carb diet.
10. Use smaller plates
Using smaller dishes shows that it helps some people eat fewer calories.
11. Count the calories
Portion control - just eating less or counting calories can be very helpful for obvious reasons.
12. Surround yourself with healthy food around
In case you are hungry - fruits, vegetables, nuts, keep them close to you.
13. Take probiotic supplements
Taking probiotic supplements containing bacteria from the Lactobacillus subfamily reduces adipose tissue.
14. Eat spicy foods
Hot peppers contain capsaicin - a spicy compound that can speed up metabolism and slightly reduce appetite.
15. Do aerobic exercise
Doing aerobic exercise (cardio) is a great way to burn calories and improve your physical and mental health.
16. Weightlifting
Studies show that lifting weights can help maintain your metabolism and prevent you from losing muscle mass.
17. Eat more fiber
Fiber is often recommended for weight loss.
18. Eat more vegetables and fruits
Vegetables and fruits have several properties that make them effective for weight loss.
19. Chew more slowly
Some studies show that chewing more slowly can help you eat fewer calories and increase hormone production. weight loss.
20. Sleep
Sleep is severely underestimated, but it can be as important as healthy eating and exercise.
21. Overcome your food addiction
In this case, seek professional help. Trying to lose weight without dealing with food addiction is impossible.
22. Eat more protein
23. Add whey protein
One study found that replacing some of your calories with whey protein can lead to weight loss.
24. Forget sugary drinks
Including soda and fruit juice - sugar is bad, but liquid sugar is even worse.
25. Eat whole, single-celled foods
If you want to lose weight, eat whole foods with one ingredient.
26. Eat healthy
One of the biggest problems with diets is that they rarely work in the long run.
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