26 simple, effective weight loss tips proven
Fat loss is considered an “industry” with a lot of advice to do crazy things, most of which have little to no scientific basis.
1. Drink water, especially before a meal
The advice to drink water to lose weight is grounded, because water will increase metabolic activity by 24-30% in a period of 1-1.5 hours, thereby helping us burn more calories.
A study has shown that, drinking half a liter of water about 30 minutes before eating will make us eat less and increase the likelihood of weight loss by 44%.
Should you drink water while eating? Should you drink water while eating?
Many people think that drinking water while eating causes bloating, gastric reflux, but it is not.
2. Breakfast with eggs
Many studies show that when we eat eggs instead of breakfast with starch as the main, we will absorb fewer calories in the next 36 hours, as well as lose weight and burn fat. You can replace eggs with any protein of the same quality, the effect will be similar.
3. Drink coffee, especially black coffee
Coffee contains many antioxidants and has many health benefits. The caffeine in coffee can increase metabolic activity by 3-11% and speed up fat burning by 10-29%.
The only thing you need to keep in mind is to choose quality coffee (without impurities) and do not add too much sugar or anything high in calories to your coffee, because they will take away the weight loss benefits of coffee.
4. Drink green tea
Like coffee, green tea also has the effect of losing weight. Although it contains only a small amount of caffeine, green tea contains a very good antioxidant called catechin, which works synergistically with caffeine to increase fat burning.
5. Use coconut oil for cooking
Coconut oil is very good for health, because it contains high levels of a special type of fat called medium chain fatty acids (medium chain triglycerides).
This type of fat helps increase metabolism by 120 calories per day, as well as reduce cravings, helping to reduce the total amount of calories we absorb into the body each day by up to 256 units.
Note that the ability to reduce fat of coconut oil only comes into play when we use it instead of regular grease for cooking, instead of just drizzling coconut oil on cooked food.
Be amazed with 50 amazing uses of coconut oil
Be amazed with 50 amazing uses of coconut oil
In addition to the use of spa, beauty, hair care, coconut oil also helps balance blood sugar, antibacterial.
6. Add more glucomannan
Glucomannan is a type of soluble fiber that has been linked to weight loss by many recent studies.
Glucomannan will absorb water and stay in the intestines for a while, making us feel full for a long time, thereby eating less.
Some studies show that people who add glucomannan to their diets lose more weight than those who don’t
7. Eat less sugar
Sugar is the kind of food that modern diets stay away from. People who often eat sugar (or high-sweet corn syrup) are at increased risk of obesity, type 2 diabetes, heart disease, and many other diseases.
If you want to lose weight, cut back on the amount of sugar you consume, and be sure to read the packaging carefully, as many products that claim to be weight loss are also loaded with sugar.
8. Reduce Refined Carbohydrates
Refined carbohydrate products often contain a lot of sugar or grains that have had the most fiber and nutrients removed (like white bread or pasta).
Refined carbohydrates cause blood sugar to rise, leading to cravings and increasing the amount of food we eat, thereby easily causing obesity.
9. Low-carb diet
If you want to lose weight in a way that restricts carbohydrates, consider a low-carb diet.
Many studies have proven that this diet helps to lose 2-3 times more weight than a regular low-fat diet while still ensuring your health.
10. Use smaller dishes
It may sound a bit odd, but some studies have shown that using smaller dishes can help eaters automatically reduce calorie intake.
11. Portion control and calorie intake
Portion control, or controlling calories from food, is an effective way to lose weight.
Keeping a diary of what you eat, or taking pictures of your meals, can help you lose weight, because it helps you to become more aware of what you’re going to put in your mouth.
12. Keep healthy food around you
Keeping healthy foods close at hand will reduce your chances of eating unhealthy foods when you’re hungry.
Simple snacks you can prepare include fresh fruit, nuts, baby carrots, yogurt or 1-2 hard-boiled eggs.
13. Brush your teeth after dinner
Brushing and flossing right after dinner will make you less likely to want a late-night snack.
14. Eat spicy food
Spicy dishes contain capsaisin, a compound that has the ability to boost metabolism and reduce cravings.
15. Aerobic exercise
Aerobic exercises are a great way to burn calories, promote physical and mental health, and are especially effective if you want to lose belly fat.
16. Weight training
One of the downsides of dieting is that it reduces muscle mass and slows metabolism, leading to cravings.
The best way to combat this is to do resistance exercises like weight lifting.
Research shows that weight training helps keep metabolism at a high level as well as being beneficial for muscle maintenance.
17. Eat a lot of fiber
This is one of the most popular weight loss tips. Dietary fiber from vegetables, especially viscous vegetables, increases satiety and helps you control your weight in the long run.
18. Eat a lot of vegetables and fruits
Vegetables and fruits are low in calories but high in fiber. They are also high in water, which means less energy, and more satiety.
Many studies show that people who eat more vegetables and fruits are less likely to gain weight.
19. Chew Well
It takes your brain a long time to figure out if you’ve eaten enough. Chewing carefully and slowly will help you eat less, and increase the production of hormones beneficial for weight loss.
20. Sleep in moderation
Sleep is just as important for weight loss as eating healthy or exercising.
Inadequate sleep is one of the highest risk factors for obesity, with rates of 89% in children and 55% in adults.
21. Take control of your food addiction
A 2014 study found that 19.9% of the 196,211 people studied met the criteria of a food addict.
If you’re always craving food and can’t control your cravings, chances are you’re one of them.
If this is the case for you, get help, because all weight loss efforts will fail if you don’t solve the problem.
22. Eat more protein
Protein is the most important nutrient to consider when losing weight. A high-protein diet will increase metabolic activity by 80-100 calories per day, as well as help us reduce our calorie intake by 441 units per day.
One study found that protein at 25% of calories reduced thinking about food by 60% and halved the need for late-night snacks.
23. Whey Protein Supplement
If you find it difficult to increase the amount of protein in your diet, add whey protein. Researchers say that whey protein both helps with weight loss and helps build stronger muscles.
24. Don’t drink calorie-dense drinks like soda or canned juice
Sugar isn’t good for your weight, and the sugar in drinks is even worse.
Drinks high in sugar increase the risk of obesity in children by 60% if consumed every day.
Canned juices are also not better than bags, because they also contain the same amount of sugar as in a can of coke.
25. Eat “real food”
If you want to have a beautiful body and good health, you should eat “real food”, that is, things that are less processed before being consumed.
These foods give a natural feeling of fullness, and it is very difficult to gain weight if you build a diet based on them.
26. Don’t “diet,” eat healthy
One of the biggest problems with “diets” is that they do little to no good in the long run – people who “diet” are more likely to gain weight in the future.
So, instead of “dieting,” aim to be a healthier, happier, and more beautiful person.