20 evidence based weight loss tips

20 evidence based weight loss 

The weight loss industry is full of myths.

People are often advised to commit all kinds of insane acts, most of which have no evidence behind them.

However, over the years, scientists have discovered many techniques.

Here are 26 measures of weight loss based on evidence.

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1. Drinking water, especially before meals

It is often said that drinking water helps in weight loss - this is true.

Drinking water will increase metabolism by 24–30% over a period of 1–1.5 hours, which will help you burn a few more calories (1Trust Source, 2Trust Source).

2. Eat Eggs for Breakfast

There are all kinds of benefits of eating whole eggs, including helping you lose weight.

Studies show that switching to egg-based breakfast will help you eat fewer calories and lose weight for the next 36 hours (4Trust Source, 5Trased Source).

If you don't eat eggs, that's good. Tricks for breakfast have to do with any quality protein.

3. Drinking coffee (best black)

Coffee has become an unfair demon. Quality coffee is rich in antioxidants and has many health benefits.

Studies show that it increases caffeine metabolism in coffee by 3–11% and increases fat by 10–29% (6 reliable sources, 7 reliable sources, 8 reliable sources).

Make sure you do not add a bunch of sugar or high calorie content to your coffee. It completely denies any benefit.

You can shop for coffee at your local grocery store and online.

Although green tea contains small amounts of caffeine, it is packed with a powerful antioxidant called catechin, which is believed to work together with caffeine to increase fat burning (9, 10 trust sources).

Despite mixed evidence, many studies have shown that green tea (a drink or a green tea juice supplement) can help you lose weight (11Trust Source, 12Trust Source).

5. Try to repeat the fast

Frequent fasting is a popular diet in which people rotate between fasting and eating periods.

Short-term studies suggest that repeated fasting can be effective as a continuous caloric control (13Trust Source) for weight loss.

In addition it helps reduce muscle loss, which is commonly associated with a low calorie diet. However, high quality research is required before any strong claims are made (14 reliable sources).

6. Take Glucomannan Supplements

This type of fiber absorbs water and settles in your intestine for a while, helping you feel fuller and eat fewer calories (15).

Studies show that glucocorticoids add less weight than non-glucose additives (16 sources).

Glucomannan supplements can be found not only in vitamin stores and pharmacies, but also online.

7. Add Sugar

Studies show that sugar intake (and high fructose corn syrup) is strongly associated with overweight and the risk of conditions including type 2 diabetes and heart disease. (17 reliable sources, 18 reliable sources, 19 reliable sources.

8. Eat Less Sophisticated Core

Sugar and grains in refined carbohydrates remove their fibrous, nutritious components. It consists of white bread and pasta.

Studies show that refined cores can rapidly reduce blood sugar, which can increase appetite, hunger, and food intake after a few hours. Eating refined corpses is associated with being overweight (20 trust sources, 21 trust sources, 22).

If you eat corpses, do not forget to eat them using their natural fibers.

9. Go on a low carb diet

If you want to get all the benefits of carb control, then go all the way and work on a low carb diet.

Studies show that they help you lose 2-3 times more weight than a healthy low-fat diet, while improving your health at the same time (23, 24 reliable sources, 25 reliable sources).

10. Use Small Plates

The use of small plates has been shown to help some people eat fewer calories (26 reliable sources) automatically.

However, the plate size effect does not affect everyone. Overweight people appear to be more vulnerable (27Trust Source, 28Trust Source).

11. Controlling the exercise area or the number of calories

Controlling fractions - simply eating less - or counting calories can be very helpful for obvious reasons (29 reliable sources).

Some studies suggest that taking a diet diary or photos of your diet can help you lose weight (30Regend Trust, 31).

Raising awareness of whatever you are eating is beneficial.

12. Keep food healthy when hungry

Having a healthy diet nearby can prevent you from eating anything unhealthy if you are very hungry.

Easy and simple snacks to take include whole fruits, nuts, baby carrots, yogurt and hard boiled eggs.

13. Take probiotic supplements

Taking probiotic supplements containing the bacterium Lactobacillus subfamily has been shown to reduce fat loss (32 trust sources, 33 trust sources).

However, this does not apply to all species of Lactobacillus. Some studies have shown L. Acidophilus has been linked to weight gain (34).

14. Eat Spicy Foods

Chili contains capsaicin, a spicy compound that increases metabolism and reduces your appetite (35 sources, 36 reliable sources).

However, people may develop tolerance to the effects of capsaicin over time, which may limit its long-term efficacy (37 belief sources).

15. Do aerobic exercise

Doing aerobic exercise (cardio) is a great way to burn calories and improve your physical and mental health.

It is very effective in losing belly fat, as unhealthy fat can cause metabolic diseases around your organs (38Trust Source, 39Trust Source).

16. Weightlifting

One of the worst side effects of eating is due to muscle loss and metabolic decline, often referred to as starvation (40Trust Source, 41Trusted Source).

The best way to prevent this is to do some type of resistance training, such as lifting weights. Studies show that lifting weights can help keep your metabolism high and prevent losing important muscles (42Trust Source, 43Trust Source).

Of course, not only to lose fat - you want to build muscle. Resistance exercise is very important for a toned body.

17. Eat more fiber

Fiber is often recommended for weight loss.

Although the evidence is mixed, some studies suggest that fibers (especially viscous fibers) can increase satisfaction and help you control your weight in the long run (44 reliable sources, 45 reliable sources).

18. Eat lots of vegetables and fruits

Vegetables and fruits have many properties that are useful for weight loss.

Some of them contain calories, but a lot of fiber. Their high water content gives them low energy density, which makes them very full.

Studies show that people who eat vegetables and fruits are less likely to lose weight (46 reliable sources).

19. Have a good sleep

Sleep is greatly underestimated, but it is as important as a healthy diet and exercise.

The study suggests that poor sleep is one of the strongest risk factors for overweight because it is at risk of being overweight in 89% of children and 55% in adults (47Trust Source).

20. Overcome Your Food Addiction

In a recent study, 19.9% ​​of people in North America and Europe meet food addiction standards (48 belief sources).

If you experience extreme apathy and are unable to control your diet, no matter how much you try, you can become addicted.

In this case, seek professional help. Attempting to lose weight without becoming addicted before meals is impossible.