Tuesday, March 5, 2019

Tips To Lose Weight

Tips To Lose Weight

26 Effective tips to lose weight

Strange and impossible to follow advice, "miracle" diets without any evidence behind and other baseless statements sometimes plague the field of nutritional information.

But, over the years, scientists related to the field of nutrition have definitely been able to prove that some strategies are effective when losing weight. It's time to review them.

1. Drink water, especially before meals

Drinking water can accelerate the metabolism between 24 and 30% in a period of between 1 to 1.5 hours, helping to burn some extra calories.

One study showed that drinking half a liter of water an hour and a half before meals helped people who were following a diet to lose 44% more weight.

2. Eat eggs at breakfast

Eggs have many benefits, including helping to lose weight.

Replacing a cereal-based breakfast with eggs can lead to fewer calories in the next 36 hours, losing weight and body fat.

And if for some reason eggs cannot be consumed, any other source of quality protein works as well.

3. Drink coffee (preferably black)

Coffee has sometimes been unfairly demonized. When it is of good quality, it is full of antioxidants and numerous ways to contribute to good health.

Caffeine can raise metabolism between 3 and 11% and the elimination of fats between 10 and 2%.

Of course: you have to make sure you do not add large amounts of sugar or other high-calorie ingredients since that would cancel out all your benefits.

4. Drink green tea

Green tea contains small amounts of caffeine, but also includes powerful antioxidants called catechins, which are believed to work in synergy with caffeine to improve the fat-burning effect.

Although the evidence is not entirely firm, many studies show that green tea (both drink and extract in the form of a supplement) can help you lose weight.

5. Cooking with coconut oil

Coconut oil is very healthy. It is high in medium chain triglycerides, which are metabolized differently than other fats.

It has been shown that these triglycerides can raise metabolism in a range of up to 120 calories a day and also reduce appetite, which could end up consuming up to 256 fewer calories per day.

The idea is not, anyway, to add it on something that has already been cooked in a traditional way, but to replace with coconut oil some of the fats that are usually used for cooking.

6. Take glucomannan

Glucomannan is a fiber that, in several scientific studies, has lost weight to research subjects.

Absorbs water and sits in the gut for a while, making you feel more full and helping you consume fewer calories.

And it has been shown that people who consume glucomannan supplements lose a little more weight than those who do not.

7. Cut out the added sugars

Most people consume too much added sugar. This consumption is strongly associated with the risk of obesity and diseases such as type 2 diabetes and heart problems.

If you want to lose weight, you need to reduce the consumption of added sugar and high fructose corn syrup. And you have to make sure you read the food labels well since many supposedly healthy products are sometimes full of sugar.

8. Eat less refined carbohydrates

Refined carbohydrates, usually, are sugars or grains that have been stripped of their fibrous and nutritious parts.
Scientific studies show that refined carbohydrates can raise blood sugar quickly, leading to hunger and cravings, and to increase food intake a few hours later. Consuming them is strongly linked to obesity.

So, if you are going to consume carbohydrates, it is better to make sure that you are going to consume them with your natural fiber included.

9. Follow a low carb diet

Numerous studies show that sticking to a low-carbohydrate diet can help you lose between two and three times more weight than with the standard low-fat diet. And, at the same time, it contributes to better health.

10. Use smaller plates

Although it may seem impossible at first sight, it has been shown that using smaller plates usually results in lower calorie consumption automatically.

11. Control portions or count calories

Everything that contributes to being aware of what is eaten is useful. So, controlling the size of the portions or counting the calories consumed may be a good idea, for obvious reasons.

There are studies that also show that carrying out a food diary, writing what is consumed every day or taking pictures of what you eat, can contribute to the loss of kilos

12. Have healthy foods nearby in case hunger strikes

Buying and having healthy foods on hand prevents recourse to harmful snacks for the diet.

Thus, it is ideal to use fruits, nuts, baby carrots, yogurt or boiled eggs.

13. Brush your teeth after dinner

Although there are no studies to support this, many recommend brushing your teeth immediately after dinner, which seems to prevent the temptation of a snack at night.

14. Eat meals with spices

Some spices, such as cayenne pepper, contain capsaicin, a component that can speed up metabolism and slightly reduce appetite.

15. Do aerobic exercise

Aerobic exercises not only burn calories but contribute to better physical and mental health.

They seem to be especially effective in losing abdominal fat, which grows around the organs and produces metabolic problems.

16. Lifting weights

One of the bad collateral effects of dieting is that it tends to favor muscle loss and slowing of the metabolism.

And the best way to prevent this is to do some kind of resistance exercise, like lifting weights. This can keep the metabolism high and prevent the loss of muscle mass.

17. Eat more fiber

Fiber is usually recommended to lose weight. Although the evidence is not conclusive, some research shows that fiber, especially viscose, increases satiety and helps control weight in the long term.

18. Eat more vegetables and fruits

Both vegetables and fruits have properties that make them very effective for weight loss.

They contain very few calories, but a lot of fiber. They are also rich in water, which gives them a low energy density. In addition, it takes time to chew them and provide satiety.

Several studies show that people who consume them tend to weigh less. These foods are also very healthy and nutritious, so eating them is important for other reasons beyond losing kilos.

19. Chew slower

It may take time for the brain to "record" that it has already eaten enough. And some research shows that slower chewing helps you consume fewer calories and increase the production of hormones linked to weight loss.

20. Sleep well

Sleep sometimes is not taken into account, but it is as important as eating healthy and exercising.

Bad sleep is one of the main risk factors of obesity, linked to an 89% higher risk in children and 55% higher in adults.

21. Overcoming food addictions

A study conducted on 196,211 individuals in 2014 found that 19.9% of people fell within the criteria of food addiction.

If you suffer powerful cravings and you can not control the diet no matter how hard you try, you may be facing a case of this addiction.

And the only thing that works is to get help. Trying to lose weight without first dealing with that problem is almost impossible.

22. Consume more proteins

Following a diet high in protein has been shown to accelerate the metabolism of 80 to 100 calories per day.

One study showed that converting proteins to 25% of calories consumed per day reduced obsessive thoughts in relation to food by 60% while halving nocturnal cravings.

Thus, simply adding proteins to the diet, without restricting anything, is one of the easiest and most effective (and delicious) ways to lose weight.

23. Supplement with whey protein

If it is difficult to include enough proteins in the diet, taking a supplement can help.

An investigation showed that replacing part of the calories with whey protein can result in a weight loss of around 4 kilos while increasing lean muscle mass.

24. Do not drink calories (soft drinks or fruit juices)

Sugar is bad, but in liquid form, it is even worse. In fact, it is probably the most fattening part of the modern diet.

For example, one study showed that sugar-sweetened beverages are associated with a 60% higher risk of obesity in children per serving per day.

This also applies to fruit juices, which contain the same amount of sugar as a soft drink. You can consume the whole fruit, but it is better to avoid the consumption of the juice alone.

25. Eat single-ingredient foods

If you want to be a thinner and healthier person, one of the best things you can do is consume natural foods of a single ingredient.

Generally, these foods are naturally satisfying, making it difficult to gain weight if most of the diet is based around them.

26. Do not diet, but eat healthily

Most diets usually do not work long-term. In fact, there are studies that show that dieting consistently predicts future weight gain.

Instead of dieting, it is better to aim to become a healthier, fitter and happier person. Focus on nourishing the body instead of depriving it of things. Thus, weight loss will come as a natural side effect.

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