The diet industry is full of myths and miracle recipes that rarely work. In the best of cases, you manage to lose those extra pounds… only to put them back on again some time later. Here is a list of scientifically proven tips for losing weight.
1. Drink water (especially before meals)
We keep saying it over and over again, drink lots of water. Drinking water can boost your metabolism by 24-30% over the course of about 1 hour, and helps your body burn calories, making it a great weight loss aid.
A study shows that drinking half a liter of water about an hour before a meal causes you to eat fewer calories and therefore helps you lose up to 44% more weight.
2. Eat eggs for breakfast
Eating whole eggs can have all sorts of benefits, including weight loss.
Scientists have looked into this and found that replacing a breakfast of cereal with eggs also helps you eat fewer calories over the next 36 hours, and therefore lose more body fat.
If you can’t eat eggs for some reason, don’t panic. Any other quality protein source eaten for breakfast will do.
3. Drink coffee (preferably black)
Too often demonized, coffee is actually packed with antioxidants, and therefore can have a number of health benefits.
Studies prove it: caffeine increases metabolism by 3 to 11% and increases fat burning by 10 to 29%. Be sure not to add industrial quantities of sugar and other high-calorie ingredients, however. This would totally negate the benefit gained from coffee.
4. Drink green tea
Like coffee, green tea has many benefits. It contains a lower dose of caffeine, but is also packed with antioxidants called catechins, which “work” with caffeine to burn even more fat.
Although scientists are mixed on this one, there are many studies that prove that green tea (consumed as a beverage or dietary supplement) can also promote weight loss.
5. Switch to coconut oil
Coconut oil is very good for your health. With its high level of special fats, called medium chain triglyceride, it is metabolized by the body differently than other fats.
It has been established by researchers that these fats stimulate the metabolism and make you burn 120 extra calories per day while reducing your appetite. In total, you will consume nearly 256 fewer calories per day.
Of course, it is not a question of adding coconut oil to what you have already cooked, but of replacing the oil that you use for your cooking.
6. Take glucomannan supplements
Several studies claim that the fiber called glucomannan leads to weight loss. This type of dietary fiber, extracted from konjac, absorbs water and temporarily “settles” in the intestines, making you feel full and stopping the urge to eat.
Studies have shown that individuals taking this type of supplement lost more weight than those who did not.
7. Reduce sugar
Added sugar is the worst ingredient in our modern diet, and unfortunately, most of the population consumes it excessively.
Science proves that sugar consumption is strongly associated with the risk of obesity, diseases like type 2 diabetes, heart disease and many others.
If you want to lose weight, it’s imperative to cut back on these added sugars. Be sure to read labels carefully, as even so-called “healthy” foods are loaded with sugar.
8. Eat less refined carbohydrates
Refined carbohydrates are often sugar or grains from which the fibrous and nutritious part has been extracted (like white bread or pasta).
It has been shown that refined carbohydrates can cause a significant spike in blood sugar, leading to a feeling of hunger that results in increased food consumption a few hours later. Eating refined carbohydrates is therefore strongly associated with obesity.
9. Start a low-carb diet
If you want to get all the benefits associated with carbohydrate restriction, consider a low-carb diet and try to stick with it until the end.
As several studies show, such a diet can help us lose 2 to 3 times more weight than a standard low-fat diet, while improving our health.
10. Eat on smaller plates
Eating on smaller plates has been shown to automatically reduce the number of calories consumed. Researchers have looked into this and found that people tend to underestimate the amount of food they eat on large plates.