20 Tips to Lose Weight

20 Tips to Lose Weight

The weight loss industry is full of myths.
People are often asked to do all sorts of crazy things, most of which have no proof.

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However, over the years, scientists have presented a series of strategies that seem effective.
Here are 20 tips for losing weight.

1. Drink water, especially before meals
It's often said that drinking water can help you lose weight, and that's right.
Drinking water can increase your metabolism by 24 to 30% over a period of 1 to 1.5 hours, which helps you burn a few more calories.
One study showed that drinking a liter of water helped nearly half an hour before consuming fewer calories than diet and 44% weight loss than those who do not drink water.

2. Drink coffee (preferably black)
The coffee was unfairly demonized. A quality coffee contains antioxidants and can have many beneficial effects on health.
Studies show that caffeine in coffee increases metabolism by 3 to 11% and increases fat burning by 10 to 29%.
Make sure you do not add sugar or other high-calorie ingredients to your coffee. This will completely cancel all the benefits.

3. Drink green tea
Like coffee, green tea has many benefits, including weight loss.
Although green tea contains small amounts of caffeine, which contain potent antioxidants, catechins are known to act synergistically with caffeine to promote fat burning.
Although the evidence is mixed, many studies show that green tea (as a drink or extract of green tea extract) can help you lose weight.

4. Try intermittent fasting
Intermittent fasting is a popular eating behavior in which people go from fasting to fasting.
Short-term studies suggest that intermittent fasting is just as effective for weight loss as a continued caloric restriction.
In addition, it can reduce the loss of muscle mass usually associated with low-calorie diets. However, better studies are needed before stronger claims can be made.

5. Reduce added sugar
Added sugar is one of the worst ingredients in modern diets. Most people consume too much.
Studies show that the consumption of sugars (and high fructose corn syrup) is strongly associated with an increased risk of obesity, as well as diseases such as type 2 diabetes and heart disease.
If you want to lose weight, reduce the sugar supplement. Be sure to read the labels because even so-called healthy meals can be loaded with sugar.

6. Follow a low carbohydrate diet
If you want to get all the benefits of the carbohydrate restriction, you have to follow the whole process and follow a low carbohydrate diet.
Many studies show that this diet can help you lose 2 to 3 times more weight than a normal low-fat diet while improving your health.

7. Use smaller plates
It has been shown that using small plates helps some people to consume fewer calories automatically.
However, the effect of plate size does not seem to affect everyone. Overweight people seem to be more affected.

8. Exercise Control part or calorie count
Portion control, simply eating less or counting calories can be very helpful for obvious reasons.
Some studies have shown that keeping a food diary or photos of your meals can help you lose weight.
Anything that increases your awareness of what you eat is likely to be beneficial.

9. Keep healthy foods in case you feel hungry
A healthy diet nearby can prevent you from eating something unhealthy when you are too hungry.
Snacks that are easy to carry and easy to prepare include whole fruits, nuts, baby carrots, yogurt and boiled eggs.

10. Eat spicy foods
The peppers contain capsaicin, a spicy compound that increases your metabolism and can easily reduce your appetite.
However, over time, humans may develop tolerance to the effects of capsaicin, which may limit its long-term effectiveness.

11. Aerobics
Aerobic exercise (cardio) is a great way to burn calories and improve your physical and mental health.
It seems particularly effective to lose belly fat, an unhealthy fat that tends to accumulate around your organs and cause metabolic diseases.

12. The weight of the elevators
One of the worst side effects of a diet is that it tends to cause muscle atrophy and a metabolic slowdown, often called starvation mode.
The best way to prevent this is a resistance exercise like lifting weights. Studies show that weightlifting can help keep your metabolism high and prevent you from losing valuable muscle mass.
Of course, it is important not only to lose fat but also to build muscle. Endurance training is important for a trained body.

13. Eat more fiber
Fibers are often recommended to lose weight.
Although the evidence is mixed, some studies have shown that fiber (particularly viscous fiber) can increase satiety and help you control your weight over the long term.

14. Eat more vegetables and fruits
Vegetables and fruits have several properties that make them effective for losing weight.
They contain few calories but a lot of fiber. Their high water content gives them a low energy density, which makes them very rich.
Studies show that people who eat vegetables and fruits weigh less.
These foods are also very nutritious so it is important to eat them for your health.

15. Chew slower
It may take a while for your brain to register that you have enough to eat. Some studies show that slow chewing helps you consume fewer calories and increase the production of hormones associated with weight loss.
Also, consider chewing finer. Studies show that increased chewing can reduce calorie intake during a meal.

16. Sleep well
Sleep is very underrated, but it can be just as important as eating healthy and exercising.
Studies show that sleep deprivation is one of the major risk factors for obesity, as it is associated with an increased risk of childhood obesity by 89% and 55% in adults.
diet plan

17. Defeat your food addiction
A recent study found that 19.9% of people in North America and Europe meet food-craving criteria.
If you have cravings and cannot stop your diet, no matter how hard you try, you can be addicted.
In this case, seek the help of a specialist. Trying to lose weight without first battling food addiction is almost impossible.

18. Eat more protein
Protein is the most important nutrient to lose weight.
Consuming a high-protein diet has been shown to increase metabolism from 80 to 100 calories per day and eliminate 441 calories per day.
One study also showed that consuming 25% of your daily calories as a protein reduced eating obsessive-cravings by 60% while having the desire to eat late at night.
Simply adding protein to your diet is one of the easiest and most effective ways to lose weight.

19. Whey protein supplement
If you have difficulty getting enough protein in your diet, it may be helpful to take a dietary supplement such as a protein powder.
A study has shown that replacing some of your calories with whey protein can cause a weight loss of about 8 pounds over time while increasing muscle mass.

20. Do not prepare sweet drinks, including soft drinks and fruit juices
Sugar is bad, but liquid sugar is even worse. Studies show that liquid sugar calories can be the most important aspect of modern diets.
For example, one study showed that sugary drinks are associated with a 60% increase in the risk of childhood obesity per serving per day.
Keep in mind that this also applies to fruit juices that contain a similar amount of sugar, such as soft drinks like cola.
Eat whole fruits, but avoid or completely avoid fruit juices

21. Eat single ingredient whole foods (real foods)
If you want to be a slimmer and healthier person, one of the best things to do for yourself is to eat one-component whole foods.
Of course, these foods are plentiful and it is very difficult to gain weight when most of your diet depends on it.

22. No Diet - Healthy Eating Instead
One of the biggest problems with diets is that they rarely work in the long run.
In any case, people on the diet tend to gain weight over time, and studies show that diet is a constant predictor of weight gain in the future.
Instead of dieting, aim to become a healthier, happier and healthier person. Concentrate on feeding your body instead of stealing it.
The weight loss should of course follow.
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