Weight Loss Tips That Are Actually Evidence-Based
The weight loss industry is full of myths.People are often advised to do all sorts of crazy things, most of which have no evidence behind them.
However, over the years, scientists have found a number of strategies that seem to be effective.
1. Drink Water, Especially Before Meals
It is often claimed that drinking water can help with weight loss — and that’s true.
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 has been unfairly demonized. Quality coffee is loaded with antioxidants and can have numerous health benefits.
5. Try Intermittent Fasting
Intermittent fasting is a popular eating pattern in which people cycle between periods of fasting and eating.
7. Cut Back on Added Sugar
Added sugar is one of the worst ingredients in the modern diet. Most people consume way too much.
8. Eat Less Refined Carbs
Refined carbohydrates include sugar and grains that have been stripped of their fibrous, nutritious parts. These include white bread and pasta.
9. Go on a Low-Carb Diet
If you want to get all the benefits of carb restriction, then consider going all the way and committing to a low-carb diet.
10. Use Smaller Plates
Using smaller plates has been shown to help some people automatically eat fewer calories
11. Exercise Portion Control or Count Calories
Portion control — simply eating less — or counting calories can be very useful, for obvious reasons
12. Keep Healthy Food Around in Case You Get Hungry
Keeping healthy food nearby can help prevent you from eating something unhealthy if you become excessively hungry.
13. Take Probiotic Supplements
Taking probiotic supplements containing bacteria of the Lactobacillus subfamily have been shown to reduce fat mass
14. Eat Spicy Foods
Chili peppers contain capsaicin, a spicy compound that can boost metabolism and reduce your appetite slightly
15. Do Aerobic Exercise
Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health.
16. 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.
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
Your brain may take a while to register that you’ve had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss
20. Get Good Sleep
Sleep is highly underrated but may be just as important as eating healthy and exercising.
21. Beat Your Food Addiction
A recent study found that 19.9% of people in North America and Europe fulfill the criteria for food addiction.
22. Eat More Protein
Protein is the single most important nutrient for losing weight.
23. Supplement with whey protein.
24. Dont do sugary drinks including soda and fruit juice.
25. Eat single- ingredients food (real food)
Disclaimer: The information and materials used on Alyani HB Compilation is a general information based on researched, for educational purposes only. No medical claims are implied in the information. And always seek medical advice of your professional healthcare or skincare provider.