How To Weight Loss with Tips That Are Proven To Be True
We all know that the weight loss industry is full with myths. People are trying all those crazy things they hear in order to lose weight and unfortunately, most of them don’t work.
Here are the evidence-based weight loss tips that actually work:
Drink more water, especially before meals
It’s true that drinking water can help you lose weight. It can boost your metabolism by 30% and it can help you burn more calories. Drinking ½ liter of water, 30 minutes before meals helped people eat less and lose 44% more weight.
Drink black coffee
Coffee is packed with antioxidants and it has countless health benefits. Caffeine in coffee can boost your metabolism and can increase fat burning. Just remember not to add sugar or high-calorie ingredients to your coffee.
Eat eggs for breakfast
Eating whole eggs can help you lose weight. Replacing a grain-based breakfast with eggs can help you eat less calories later in the day, lose more weight and body fat.
Drink green tea
Green tea contains caffeine and it’s packed with powerful antioxidants called catechins which can enhance the fat burning process.
Cut back on added sugars
Added sugar is the worst ingredient ever and most people are consuming too much of it. Sugar consumption leads to obesity, type 2 diabetes and heart diseases. Cut back on added sugar if you really want to lose weight.
Use smaller plates
Using smaller plates while you eat will automatically reduce the amount of food you’re consuming and that means eating less calories.
Eat less refined carbs
Refined carbs can increase your blood sugar levels and cause obesity. If you’re going to eat carbs, eat them with their natural fibers.
Keep healthy foods around you
Keep healthy snacks around you in case you get hungry. This will stop you from eating something unhealthy. Snack on apples, nuts, yogurt etc.
Eat spicy foods
Spicy foods contain capsaicin which can boost your metabolism and reduce your appetite.
Eat more fibers
Fibers can increase satiety and help you control your weight. Add more fibers to your diet ASAP.
Chew more slowly
It takes a while for your brain to register that you’ve had enough. Chewing slowly can help you eat less calories and increase the production of hormones linked to weight loss.
Get good sleep
Lack of sleep is the strongest risk factors for obesity.
Stop drinking sugary soda and fruit juices
Sugar in liquid form is the worst thing you can consume. Sugar-sweetened beverages are linked to a 60% obesity in kids!
Set a goal
Setting a realistic weight or health goal is a great start to your weight loss plan. It will give you something to track and work towards over the course of a month.
Take your measurements
Taking measurements is the most effective way to track your progress. It also can provide information of whether or not your diet and exercise program are effective.
Start a journal
A journal is a great tool when losing weight. You can use it to help you prepare for weight loss, motivate you during weight loss and to help keep you on track to maintaining your weight.
Calculate a calorie limit
In order to lose weight, you’ll need to cut out some calories each day. You can choose to cut out calories from diet alone or combine diet and exercise.
Include protein, fruits and vegetables at each meal
When you’re trying to lose weight and cut calories from your diet during the course of a month, you’ll want to focus on eating low calorie, yet nutrient dense foods. These foods will help you meet lower calorie levels while still consuming adequate nutrition daily.
Make 50% of your grain choices whole grain
Choosing 100% whole grains is considered a better and more nutritious choice compared to refined grains or white flour. Try to make half of all your grain choices whole grain for the most nutritional benefit.
Excess snacking or grazing throughout the day may work against your weight loss and may even cause weight gain – especially if you’re only giving yourself one month to lose weight. Be mindful of your snacks and limit them to help you lose weight.
Not only can water keep you feeling full, it can help you manage your hunger and stay hydrated throughout the day.
Include regular aerobic exercise
Cardiovascular exercise is named so because it gets your heart pumping. Aim for 150 minutes(2 hrs and 30 min.) of aerobic exercise each week. Over the course of a month, you can make a serious contribution to your weight loss with physical activity.
Include a few days of strength training
In addition to cardio and aerobic exercise, try to include one to three days of strength training. This will help you maintain your weight loss after your month of dieting ends.