Best Evidence-Based Weight Loss Tips

The journey of weight loss is a complete book of myths for lots of people nowadays. Carrying extra weight might result in serious health issues like hypertension, heart disease, and type2 diabetes. Doing dieting for losing weight is not a long-lasting solution. Thus, if you want to lose weight securely and maintain that weight loss for the permanent period then, you should have to make some healthy changes in your lifestyle.

Some people get the advice of following some crazy tips which do not have any evidence. But after doing numerous researches in the past few years, the scientists have to come to some conclusive tips that are not only effective but also generate good results soon.

  1. Drink Water before Meal times

You must have read in numerous health articles that drinking water help in losing weight quickly and trust us that this statement is true also. When you drink water the metabolic rate of your body get increase by 25 % to 32 % in the period of 1 to 1.5 hours which ultimately helps you in burning more calories.

In one of the recent study, when you drink half a litre of water at least 30 minutes before taking your meal then, it helps in eating fewer calories and losing 45 % more weight in comparison to all those dieters how to drink the water.

  1. Consume Eggs In the Breakfast

Consuming whole eggs provides you several benefits and weight loss in one of them. As per the current study, when you replace your heavy breakfast with the eggs then, it helps you in eating very fewer calories in the next 38 hours. It all helps you in losing more body fat and weight. Some of you who don’t eat eggs can opt for any good source of protein that will also provide the same benefit.

  1. Drink Black Coffee

Coffee is always falsely demonized. The high-quality coffee comprises many antioxidants which can provide you with abundant health benefits. The result of the studies proves that the caffeine ingredient in the coffee may increase your metabolic rate of the body by 3% to 11% and upsurge the process of fat burning by 10 % to 29 %. But, don’t forget that you don’t have to add any sugar or any other sweetener in the coffee or otherwise it will not aid you in weight loss.

  1. Have the Green Tea

Green tea also provides many benefits like the coffee and the common thing is that both of them help in losing weight. Although green tea comprises small quantities of caffeine, it is full of potent antioxidants known as catechins. Catechins function synergistically with caffeine to increase the fat burning process. You can take the supplement of the green tea or it can be taken in the form of a beverage for weight loss.

  1. Go for Intermittent Fasting

Intermittent fasting is a prevalent pattern of eating food in which you have to cycle amongst periods of eating and fasting. There are numerous studies and, in fact, the dieticians prove that intermittent fasting is a very effective way of losing weight as you restrict the continuous intake of calories. Moreover, it might decrease the muscle mass loss usually related with low-calorie foods.

  1. Take a Supplement of Glucomannan

Glucomannan is a fibre which is associated with weight loss in some researches. It mainly absorbs the water and assembles in your gut for some time so that you feel full and don’t indulge in eating more calories. People who eat the glucomannan supplement lose more weight in comparison to the one who doesn’t consume them.

  1. Cut down the Intake of Added Sugar

Adding sugar in the food is one of the wickedest ingredients in the current diet of the people. Many people eat it too much. The consumption of high-fructose corn syrup or the sugar is directly related to the increased risk of the heart problem, type2 diabetes, and obesity. Thus, if you are looking to lose weight then, immediately cut down the intake of sugar from your diet.

One small tip: while going for the packaged foods always check the labels to know the amount of sugar in them.

  1. Say NO to Refined Carbs

The refined carbs consist of grains and sugar that does not offer any fibrous and nutritious content. For example white bread and pasta. These foods quickly spike the level of sugar in the blood that results in the cravings, hunger and increased intake of food in only a few hours. In fact, the consumption of the refined carbs is also related to the problem of obesity in many people. We are not saying that you completely stop the intake of carbohydrates. But you should eat those carbs which have natural fiber in them.

  1. Opt for Low-Carb Diet

To avail the advantages of the restriction of carbs, you must opt for the low carb diet. Including the low carb diet can help you in losing weight 2 or 3 times more which is similar to the consumption of the low-fat diet.

  1. Eat your food in Smaller Plates

People who eat food in the small size plates automatically eat fewer calories. But this tip is more useful for all those people who are overweight and want to lose their massive weight.

  1. Check your Portion Control and Count the intake of Calories

Portion control refers to the process of eating less food. If you count the calories intake of your daily diet then, it will be possible for you to have a control diet. You can simply keep a record of the food you eat in a diary and take the pictures of the food that you eat. It will create awareness in your mind and you will start thinking towards your weight loss goals.

  1. Store Healthy Food around You

Store the healthy food options nearby you for stopping yourself from consuming any unhealthy food when you become extremely hungry. We know that one of the main reasons behind the obesity is snacking packaged foods. But you can replace those unhealthy snacks with the nuts, whole fruits, yogurt, and hard-boiled eggs.

  1. Have the Probiotic Supplements

Eating the probiotic supplements that consist of Lactobacillus subfamily’s bacteria helps you in reducing the fat mass. But, all the species of Lactobacillus does not offer the same benefit. Some of them can lead to weight gain too. Thus, always take the probiotic supplements after reading its details.

  1. Consume the Spicy Foods

The foods like Chilli peppers have the ingredient called capsaicin (which is a spicy compound) that helps in increasing the metabolic of your body and decrease your hunger marginally. But, people might get the tolerance to the benefits of capsaicin after some time that might limit its enduring effectiveness.

  1. Perform the Aerobic Exercise or cardio

When you do the aerobic exercise or the cardio it quickly helps you in burning more calories along with the improvement in your mental and physical health. In fact, it effectively reduces the belly fat which gets accumulate around your stomach and result in a slow metabolic rate.

  1. Lift more Weights

People who opt for dieting do not know that it can slow down their metabolic rate of the body along with the muscle loss. Thus, if you want to avoid these problems then, get indulge in some type of resistance exercise like lifting weights. It helps you in keeping your body’s metabolic rate high and stops you from dropping valuable muscle mass. Losing weight is important but without losing muscles mass.

  1. Consume More Fibre

You have heard that doctors usually suggest people increase the intake of fiber for losing weight and living a healthy life. And, it is an evidentially proved statement that fiber not only increases the satiety but also benefits you in controlling your weight for a long term.

  1. Include more Vegetables and fruits in the diet

Fruits and vegetables possess numerous properties which make them useful for weight loss. They comprise fewer calories and a large amount of fiber. Its high water content provides them low energy mass so that you feel full for a long time.

  1. Chew your food gradually

The brain of our body needs some time to notice that you have eaten enough food. Thus, when you eat your food slowly it helps you in eating fewer calories and upsurges the creation of hormones related to weight loss. When you chew your food more it also decrease the consumption of calories in your meal.

  1. Get Enough Sleep

Some people underrate the benefit of sleep. But you should know that sleeping is also important as your workout and healthy food intake. People who don’t have good sleep quickly become the victim of obesity without their notice. Bad sleep is also connected to a 90% increased danger of obesity in kids and 56% in grownups.

  1. Stop getting addicted to Food cravings

Some of you might have an addiction to certain types of foods which you can’t stop. Thus, in such case, you must take help from some professionals without their help you can’t lose weight along with your problem of food addiction.

  1. Consume More Protein

People think that protein is only meant for the guys who want to build muscles and huge body. But that’s not right. Protein also helps in losing weight as it increases your metabolism by the huge amount and stops you from the consumption of extra calories later in the day. You feel quite full when you have a protein rich diet and you stop yourself from indulging in any unhealthy snacking in the mid-day or late night time. Adding protein to your diet is one of the simple, easiest and useful ways of losing weight.

  1. Addition of Whey Protein

Sometimes you can’t get enough amount of protein in your diet then, in such a case you can have a protein powder or supplement. When you replace your certain calories with the whey protein then it aids in losing weight more quickly with the increase in your body’s muscle mass.

  1. Avoid the intake of Sugary Drinks

It is true that sugar is not good for our health but do you know that sugary drinks are also harmful to our health in the long run. Some of you might have a juice of the fruit and think that you had a healthy drink. But that’s not true. The sugar in these drinks is also quite high. But if you eat the whole fruit instead of its juice then, you will not fetch all these harms.

  1. Eat Single-Ingredient and Whole Foods

People who dream of the healthy and lean body should have the single ingredient and the whole foods. These foods fulfil your satiety easily and you will not gain weight if you are consuming them.

  1. Eat Healthy Food and don’t go for dieting

Going for the dieting might help you to lose weight today but it will not be long-lasting. You will gain back you lose weight once you stop the dieting. In fact, you should go for a healthy diet instead of long-term and everlasting results.

In the end, we just want to say that weight loss can’t happen in one night. You have to wait for the results but it will surely happen if you make some healthy lifestyle changes. Besides going for the dieting, you should aim for becoming a happier, healthier and a fit person. Your main focus should be to nourish your body with good food without depriving it of any nutrients. Always get some time for any kind of workout or exercise at least 4 to 5 days in a week.

The above weight loss tips are evidence proved and it will surely help you in transforming your body into a healthier shape. Don’t hear and follow the tips that do not have any base to proof. We are sure that once you adopt all these tips in your life, you will soon see a new body of your own and will also become an inspiration for lots of overweight people.