25 Surprising Weight Loss Tips That Are Actually Evidence-Based
As a result of the increased mortality rates due to obesity coupled with the 21st-century media craze about the perfect body shape and size, the weight loss industry has witnessed huge traffics as many people are now interested on how to possibly shed excessive body weight so as to stay healthy and stay beautiful. People in their quest for knowledge on tips and hacks on how to effectively lose weight, are barraged with endless “do’s and don’ts” on how to lose weight and gain the perfect shape and while some of the information out there are effective, others are non-effective or not backed up with evidence and facts and worse still may pose great detriment to health and general well well-being.
Here are 25 weight loss tips that are actually effective and based on evidence.
- Regular Intake of Water
Medical experts and physiotherapists estimate that increasing water intake by at least 1.5 liters a day would make the body burn about 17,400 calories resulting in a loss of about 5 pounds in body weight noting that about 40% of the increase in calorie burning is brought about by body attempt to heat up the ingested water. Again, regular intake of water creates the feeling of satisfaction and reduces cravings for food, thereby preventing you from loading up more calories.
- Eggs are good for Breakfast:
It has been shown that intake of whole eggs has tremendous effects on our weight loss campaigns. It can help the body lose weight by helping the body turn on more fats for energy production. Research has shown that substituting your breakfast usually based on grains with eggs can assist you take in lesser amounts of calories for the next 2 days at least. Increasing the fat burning capabilities of the body.
- Drink Black Coffee:
A well brewed black coffee is packed with caffeine and antioxidants and has numerous health benefits which aside from helping the body fight cellular damages due to oxidative stress by way of antioxidants mopping up the free radicals, caffeine also boosts the body metabolism making the body turn in more fats for breakdown and energy yield. For this singular intent and purpose, caffeine we used in substances known as thermogenic. Always be mindful of the amount of sugar you put into your coffee.
- Drink Green Tea:
The same thing with green tea goes with coffee as regards to antioxidants which green tea contains in larger amounts, and caffeine but green tea has fewer amounts of caffeine than coffee. A well brewed green tea is very effective as a weight loss promoter and antioxidant supplement.
- Prepare Diets With Coconut Oil:
The oil from Coconut available in many grocery stores is very much health promoting because of its richness in medium chain triglycerides metabolized in a different way from other fats. These kinds of fats boost metabolism by turning in about 120 calories per day for energy production while also reducing food cravings preventing you from loading up calories due to lack of appetite. The keynote here is to substitute your current cooking fats and oils with coconut oil and you will have no cause for regrets.
- Glucomannan Supplements Works:
One of the most recent discoveries in the weight loss industry is a fiber called glucomannan which has been shown to bring about weight loss in numerous human subject studies. This fiber absorbs fluids and is slowly digested making it remain in the intestinal tract with the effect that appetite and food craving is greatly reduced preventing the body from loading up more calories and so bringing about a decrease in fat accumulation and storage.
- Cut Back on Added Sugar
Added sugar is the Worst culprit of excessive body excessive body weight and obesity and is, unfortunately, one of the most common ingredients of modern diets. As a result, most people are eating away their health with too much consumption of this sweet killer. Findings have revealed that high intake of added sugar and also the natural fructose corn syrup increases the risks and chances of obesity and other systemic complications like diabetes and heart problems. If you want to lose weight, you should be cutting back on added sugars.
- Eat Less Refined Carbs
Refined carbohydrates are unnatural carbohydrates food components produced through industrial processes and are usually sugar or grain foods that have had their health-promoting fibrous and nutritious parts removed. Refined carb foods basically include pasta, white bread, etc. Findings indicate that refined carb foods have high glycemic index and so increase blood glucose levels faster while leading to increased hunger and cravings making the body to load up more from more intake causing an increase in body weight.
- Chose Low Carb Diets
The bottom line in weight loss campaigns is the caloric restriction so that you end up taking in fewer calories than your body burns. This can be achieved by going on diets with low carb contents. Since carbs form the majority of our staples because of its readily availability, this makes us prone to consuming more of it resulting in calorie loading. Going low on carbs makes the body have fewer calories to store as fats and will have to turn in more fats for breakdown and energy yield.
- Use Smaller Plates for your Servings:
This is another working trick towards caloric restriction.
- Exercise Portion Control or Count Calories
Portion control (eating less) or counting calories can be very useful, for obvious reasons. There are also studies showing that keeping a food diary and writing down what you eat or taking pictures of all your meals, can help you lose weight. Anything that increases your awareness of what you are eating is likely to be useful.
- Keep Healthy Food Around:
While it may be very easy to control what you prepare and eat at home to make sure it fits into your caloric restriction dietary protocol, it isn't this way when you are away on a social function sort of. The best way to go about this is to have healthy foods you prepare yourself around you while away peradventure hunger comes. By so doing, you won't be guilty of cheating on your dietary protocols.
- Brush Your Teeth After Dinner:
Although I'm not aware of any studies on this, many people recommend brushing your teeth and/or flossing right after dinner. Then you won't be as tempted to have a late-night snack.
- Eat Spicy Foods
Spicy foods like Cayenne pepper contain Capsaicin, a compound that can boost metabolism and reduce your appetite slightly and for the most part, caloric restriction bus in place.
- Do Aerobic Exercise
Cardio exercises are moderate to high intense coordinated physical activities carried out in the availability of oxygen. The fact that oxygen is involved in cardio makes it effective for weight loss programs and campaigns because oxygen is needed in fat burning catabolic processes of energy production so indulging in such activities compels the body to take in more oxygen-rich air to prevent hypoxia and so promoting weight loss. Some common cardio exercises or aerobic exercises are skipping, running, etc. Cardio is of most importance in eliminating belly fats.
While cardio or aerobic exercises are good for losing fas especially the ugly ones that accumulate at the abdominal region, but then it is important to note that the accumulated fats can be converted to lean muscle mass which gives you the wonderful looks and that perfect physique. One way to achieve this is by doing some resistance exercise like weight lifting which helps the body build muscle mass.
- Eat More Fiber
Fiber has always made the top of the lists of foods recommended for all intents and purposes of weight loss. Fiber is low in calories and regular consumption increases satiety and reduces cravings and hunger for more food.
- Eat More Vegetables and Fruits
Vegetables and fruits are low calories healthy food components that are very rich in fiber and roughages. In addition, they contain vital antioxidants and other health-promoting phytonutrients. They also promote satiety and reduction in fiber and cravings. They also contain much water so you don't have to want to drink fruit drinks with sugars in them.
- Chew More Slowly
This step as funny as it sounds is another important way towards calorie restriction because chewing more slowly delays the whole eating process and so buys your brain more time to register satisfaction. By so doing, your body won't end up stacking calories that makes you gain weight.
- Get Good Sleep
Ever wondered why after a good duration of sleeping, one usually wakes up hungry. This is because even when we sleep, the body uses stored calories gotten from fats and other macros for energy production to keep the body alive and for the proper functioning of body systems. Getting adequate sleeping patterns maintained over a good period of time is essential for weight loss as obesity has been linked in numerous studies to poor sleeping patterns.
21.Tackle your Food Cravings:
The major factor contributing to obesity and excessive body weight is overeating due to food addiction. Overcoming your food addiction is one sure way of reducing how much you eat and how often you eat. You can do this by monitoring your servings and how often you eat. It may take a long time to defeat food addiction so it's very normal to be making little progress. If you must eat, try foods that are low in calories and rich in fiber.
- Take more Protein:
Protein Intake has been shown to increase the rate of body metabolism and further contributes to weight loss by increasing satiety and reducing craving and appetite. This is because unlike carb that digests from the mouth, the digestion of proteins starts from the stomach increasing the time it stays in the body.
- Stay Clear of Sugar and Soda drinks:
Sugar is detrimental to health and sugar in liquid form is even more dangerous to health. It is wise to completely avoid sugary drinks like soda, fruit juices and other because they are packed with sweeteners and added sugars which are harmful to health. Instead of going for sugar-filled fruit juices, it is best to get your fruits naturally and blend them, by so doing, you will be sure of what you're drinking.
- Eat Whole Foods:
Eating whole foods ensures that your diet is natural and you won't have to bother with industrially processed foods that are detrimental to health. Such foods are always sugar packed and are risk factors for obesity and excessive body weight. It's best to eat and drink natural food components.
- Dietary Protocols are not Really Necessary:
Instead of contracting a dietician for dietary protocols and weight loss diet plans which most times doesn't worth the money and may put your body through a lot of stress, it is very good to ensure you eat a balanced diet, consume less sugar or none at all, get enough sleep and be physically active. This form of lifestyle is effective for weight loss and healthy living.