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10 Evidence Based Weight Loss Tips

Even though many myths surround the weight loss industry. People usually do crazy things to lose weight which are not based on any evidence.

Over the year’s scientist have discovered many strategies which seem effective.

Here are 12 weight loss tips that are evidence-based.

For Breakfast Eat Eggs: Eating whole eggs can help you lose weight and have many other benefits.

Some studies show that eating eggs instead of a grain-based breakfast can help you eat fewer calories for the next 36 hours while also helping in losing more weight and body fat (1,2).

Any source of protein will be fine in case you do not like to eat eggs.

  1. Drink Lots of Water

It is often said that water can help reduce weight, well it’s true. Drinking water can improve metabolism by 24% to 30% for almost 1 to 1.5 hours, burning few calories (3,4).

According to a study, if you drink half a liter (17 ounces) of water half an hour before the meal, it helps them in consuming fewer calories and loses 44% more weight as compared to people who didn’t drink water (5).

  1. Drink Coffee

Even though coffee has a lot of antioxidants and can have plenty of health benefits, it is criticized for not being healthy.

Many studies show that caffeine in coffee can boost metabolism by 3 to 11% and increase fat burning by up to 10% to 29% (678).

Also do not add a lot of sugar or other high-calorie ingredients to your coffee. That will neutralize any benefits.

  1. Drink Green Tea

Just like coffee, green tea has a lot of many benefits, one of them is weight loss.

As Green tea contains a small amount of caffeine, it also contains powerful antioxidants called catechins, which work with the caffeine to increase fat burning.

Even though the evidence varies, many studies show green tea can help you lose weight (910).

  1. Try Intermittent Fasting

Many people choose intermittent fasting as a way of eating in their daily routine, in which they fast for some time in between eating meals.

Some of the studies show that intermittent fasting is just as fruitful as your daily calorie restriction. Although it may reduce muscle mass which usually happens because of the low-calorie diets. Even so, it requires more research and better quality studies to properly prove these claims (11).

  1. Avoid Added Sugar

Most people take too much-added sugar in their diet. According to some studies, sugar (and fructose corn syrup) intake is strongly related to a higher risk of obesity, as well as problems like heart disease and type 2 diabetes (1213,14).

If you wish to lose weight it is better that you avoid added sugar. Also make a habit of reading labels, because brands claiming to be healthy might be loaded with sugar.

  1. Eat Less Refined Carbs

Food items such as white bread and pasta contain refined carbs, which contain sugar and grains that have lost their fibrous and nutritious parts.

Many studies show that refined carbs can increase blood sugar at a high rate, resulting in cravings, hunger, and increased food consumption a few hours later. So we can easily link refined carbs to obesity (15,16,17).

If you decide to eat carbs it is better to eat with their natural fiber.

  1. Count Calories or Try Portion Control

Just counting your calorie intake or simply eating less by controlling your portions can be very helpful for obvious reasons.

According to some studies taking pictures of your meals or keeping a food journal to record your food intake can help you lose weight (1819).

All the things that increase your awareness about your daily consumption will be beneficial for you.

  1. Do Some Aerobic Exercise

Practicing Aerobic exercise (cardio) is a very good way of burning calories and maintaining your physical and mental health.

It can help you with losing belly fat, the unhealthy fat around your organs which can cause metabolic disease (2021).

  1. Try Lifting Weights

If you are trying to lose weight and dieting one of the side effects can be muscle loss. Unfortunately, it slows down your metabolic rate and makes your muscles weak.

A good way to tackle this problem is to do some type of resistance exercise like weight lifting. Studies show that if you lift weights it can keep the muscles from shrinking and maintain the metabolism at a higher rate (2223).

You do not just want to lose fat but to build some muscle. Resistance exercise is important for a fit body.

Summary

Losing weight is not that difficult and over the years scientists have found many ways to lose weight. The article mentions few ways of reducing weight such as: Eat eggs in breakfast as they help you eat fewer calories for the next 36 hours. Drinking lots of water can increase metabolism which can reduce weight. Drinking coffee can also increase your metabolism and burn calories up to 10% to 29%. Drinking green tea can also help as they contain antioxidants and small amounts of caffeine which increase fat burning. Try intermittent fasting in which people fast for some time in between eating meals. If you wish to lose weight it is better that you avoid added sugar as they are strongly related to a higher risk of obesity. Eating refined carbs can increase blood sugar at a high rate, resulting in cravings, hunger, and increased food consumption. Aerobic exercise can help you with losing belly fat, the unhealthy fat around your organs which can cause metabolic disease. Also lifting weights can keep the muscles from shrinking and maintain the metabolism at a higher rate.

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