26 tips (scientifically
proven) to lose weight
The diet industry is full of myths
and magic recipes that rarely work. In the best case, we manage to lose those
extra pounds ... to regain them some time later. Here is a list of
scientifically proven tips for losing weight.
26 tips (scientifically proven) to
lose weight
The US health site, Authority
Nutrition, has compiled a list of 26 tips for getting fit, all backed up by
scientific evidence and studies.
1. Drink water (especially before
meals)
We keep repeating it, we must drink
a lot of water. Drinking water can boost metabolism by 24-30% over a period of
about 1 hour, and helps the body burn calories, making it an excellent aid in
weight loss.
A study shows that drinking half a
liter of water almost an hour before a meal leads to eating fewer calories and
therefore helps us lose up to 44% more weight.
2. Eat eggs for breakfast
Eating whole eggs can have all kinds
of benefits, including weight loss.
Scientists looked into the subject
and found that replacing a cereal breakfast with eggs also helps to eat fewer
calories for the next 36 hours, and therefore lose more body fat.
If you can't eat eggs for one reason
or another, don't panic. Any other source of quality protein eaten for
breakfast will do.
3. Drink coffee (preferably black)
Too often demonized, coffee is
actually loaded 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%. Make sure you
don't add industrial amounts of sugar and other high calorie ingredients,
however. Which would totally nullify the profit gained from the 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 in
this case, there are many studies to prove that green tea (consumed as a drink
or as a dietary supplement) can also promote weight loss.
5. Get into coconut oil
Coconut oil is very good for your
health. With its high level of special fats, called Medium Chain Triglycerides,
it is metabolized by the body differently from other fats.
These fats have been shown by
researchers to boost metabolism and burn 120 extra calories per day while
reducing appetite. In total, you will consume nearly 256 calories less per day.
It is not of course to add coconut
oil on what you have already cooked, but to replace the oil you use for your
culinary preparations.
6. Take glucomannan supplements
Several studies claim that the fiber
called glucomannan leads to weight loss. This type of fiber absorbs water and
is temporarily "deposited" in the intestines, which makes people
believe in a feeling of fullness and stops the urge to eat.
Studies have shown that people
taking these kinds of supplements lose more weight than those who don't.
7. Cut down on sugar
Added sugar is the worst ingredient
in our modern diet, and unfortunately most people overeat it.
Science proves that consuming sugar
is strongly associated with the risks of obesity, diseases like type 2
diabetes, heart disease and many more.
If you want to lose weight, cutting
back on those added sugars is imperative. Make sure you read the labels
carefully, because even so-called "healthy" foods are loaded with
sugar.
8. Eat less refined carbohydrates
Refined carbohydrates, often sugar
or grains from which the fibrous and nutritious part has been extracted (such
as white bread or pasta).
It has been shown that refined
carbohydrates can represent a significant spike in blood sugar, leading to a
feeling of hunger which in turn increases food consumption a few hours later.
Eating refined carbohydrates is therefore strongly associated with obesity.
9. Start a low-carb diet
If you want all of the benefits
associated with restricting carbohydrates, consider going on a low-carb diet
and stick to it. at the end.
As evidenced by several studies,
such a diet can help lose 2 to 3 times more weight than a standard low fat
diet, while improving our health.
10. Eat on small plates
Eating on smaller plates has been
shown to automatically reduce the number of calories consumed. Researchers
looked into the issue and found that people tend to underestimate the amounts
when consuming their food in large dishes.
11. Control your portions or count
calories
Portion control (eating less)
calorie counting can be very helpful for obvious reasons.
Several studies show that keeping a
diary of what you eat (or simple pictures of the meals) improves weight loss.
Anything that helps bring awareness
to the fact that we are eating is helpful.
12. Keep healthy food on hand
Keeping good food nearby can prevent
you from eating the unhealthy food if you get hungry.
So have near you some small snacks
that are easily transportable and simple to prepare, such as fruits, nuts, baby
carrots, yogurt, hard-boiled eggs.
13. Wash your teeth after eating
The American Authority Nutrition
site admits that it does not know of any studies on this subject, but many
recommend brushing your teeth right after a meal. So you won't be tempted to
eat one last snack late at night.
14. Eat spicy food
Spicy foods such as cayenne peppers
for example contain capsaicin, an element capable of boosting the metabolism
and reducing appetite.
15. Do aerobics
Exercising in aerobics
(cardiovascular training) is a great way to burn calories and improve physical
and mental health.
It seems that aerobics are very
effective in losing abdominal fat, the unhealthy fat that collects around
organs and causes metabolic disorders.
16. Lift weights
One of the side effects of the diet
in general is its tendency to cause muscle loss and slower metabolism.
The best way to deal with this
problem is to do some resistance training, like lifting weights for example.
Studies show that lifting weights helps keep your metabolism strong, which
prevents loss of muscle mass.
17. Eat more fiber
Foods high in fiber are often
recommended when it comes to losing weight. Although scientists are mixed on
this, some studies show that fiber increases the effect of satiety and helps
maintain some control over your weight over the long term.
18. Eat more fruits and vegetables
Vegetables as well as fruits have
several properties that make them excellent aids in weight loss.
They have a relatively low caloric
intake, but a large number of fibers. In addition, they are rich in water,
which gives them a low energy density.
Studies show that people who consume
fruits and vegetables tend to weigh less. These foods are also very healthy and
very nutritious. It is therefore crucial to consume it.
19. Chew slowly
Our brains need a moment to
“register” that we have eaten enough. Some studies point out that chewing
slowly can help eat less and increase the production of hormones responsible
for weight loss.
20. Sleep well
Sleep is often underestimated but is
just as important as eating well and exercising.
Studies prove that poor sleep is one
of the most important factors of obesity. It increases the risk of obesity in
children by 89% and by 55% in adults.
21. Fight food addiction
A recent study from 2014, carried
out on 196,211 individuals, shows that 19.9% of those questioned met the
criteria for food addiction.
If you have uncontrolled cravings
and can't control your diet, you may be addicted to food.
In this case, it is important to get
help, because such a problem makes weight loss almost impossible.
22. Eat more protein
Protein is important when it comes
to losing weight.
Eating a diet high in protein boosts
your metabolism by 80 to 100 calories per day. In addition, by increasing the
feeling of satiety, they allow you to eat nearly 441 fewer calories per day.
Another study shows that protein
intake reduces the obsessive desire to eat by 60%, while also reducing late-night
cravingse.
Adding protein to your diet (without
depriving yourself of anything) is one of the easiest ways to lose weight.
23. Food supplements based on whey
protein
If you're struggling to incorporate
protein into your diet, supplementing may be an alternative.
Research shows that replacing part
of your calorie intake with protein can cause you to lose 3.5kg, while also
increasing muscle mass.
24. Don't drink calories
You will understand, sugar is bad,
but sugar in liquid form is even worse!
Keep in mind that this also applies
to fruit juices. Some indeed contain the same amounts of sugar as a soda. Eat
whole fruit, but consume fruit juice with care (or just avoid it altogether).
25. Eat whole foods (real food)
The best thing to do if you want to
be healthy is to eat whole foods, made up of just one ingredient.
These foods are naturally
satietogenic. It is therefore difficult to gain weight if the majority of your
diet is based on this type of food.
Keep in mind that "real
food" does not require an ingredient list since it is the ingredient.
26. Don't diet, eat healthy (don't
eat less, eat better)
The biggest problem with
"diets" is that they never work for the long haul. What happens most
often is that dieters tend to gain weight later.
You should not focus immediately on
a diet or weight loss. The goal is to be in better health and to achieve a
healthy weight. So take care to nourish your body instead of depriving it.
Weight loss should follow this
lineage as a side consequence.
0 Comments :
Post a Comment