People are invited to all kinds of crazy things that have most do no evidence behind.
However, over the years scientists have a number of strategies to be effective seem found.
Here are 26 tips to lose weight, are actually based on facts.
1. Drink water, especially before eating
It is often said that drinking water [1] can help you lose weight, and it is true.
Drinking water can help to increase your metabolism by 24-30% within 1 to 1.5 hours a few more calories ( 1 , 2 ).
One study showed that drinking one pint (17 ounces) helped half an hour before eating water diet eat less calories [2] and lose 44% more weight ( 3 ).
2. Eat eggs for breakfast
Eating whole eggs can have all kinds of advantages [3] , including help in weight loss.
Studies show that replacing a breakfast cereal and eggs can help you to eat less calories than the next 36 hours and lose more weight and more body fat ( 4 , 5 ).
If you can not eat eggs for some reason, then fine. Each source of high quality protein for breakfast should do it.
3. Drinking coffee (preferably black)
Coffee unfairly demonized. Quality coffee loaded with antioxidants [4] , and many have health benefits [5] .
Studies show that caffeine in coffee can increase metabolism [6] of 3.11% and increases fat burning up to 10 to 29% ( 6 , 7 , 8 ).
Make sure you do not have a lot of sugar or other ingredients rich in calories. This negates any benefit you to get completely out of coffee.
4. Drink green tea
Coffee, green tea [7] also has many advantages, one of which is the weight loss.
Green tea contains small amounts of caffeine, but also with powerful antioxidants called catechins, which are also supposed to work synergistically with caffeine to burn fat (increase loaded 9 , 10 ).
While the evidence is mixed, there are many studies showing that green tea (either as a beverage or green tea extract [8] for a fee) can help, [9] , weight (lose 11 , 12 ).
5. Cooking with Coconut Oil
Coconut oil is very healthy [10] . It is rich in special fats called medium chain triglycerides, which are metabolized differently than other fats.
These fats has been shown [11] to promote the metabolism of 120 calories per day, and reduce your appetite so that you eat yourself to 256 calories less per day ( 13 , 14 ).
Note that it is not adding coconut oil to what you eat, it is replaced some of their food in coconut oil fats.
6. Take a supplement glucomannan
A fiber called Glucomannan [12] it was shown that weight loss result in several studies.
It is a type of fiber, water and "lies" in your gut takes a while, you feel full and help you fewer calories (eat 15 ).
Studies have shown that people who supplement with glucomannan lose a little more weight than those who did not ( 16 ).
7. Reduce the intake of added sugars
Sugar is the only thing worse in the modern diet ingredient and most people eat too [13] thereof.
Studies show that sugar [14] (corn syrup and high fructose) consumption is strongly associated with the risk of obesity and diseases such as type 2 diabetes, heart disease and other (associated 17 , 18 , 19 ).
If you want to lose weight, you should reduce to added sugar. Be sure to read the labels, as well as so-called healthy foods [15] can be loaded with sugar.
8. Eat less refined carbohydrates
Refined carbohydrates are usually sugar or grains of fibrous, nutritious parts have been dismantled (with white bread and pasta).
Studies show that refined carbohydrates can increase blood sugar quickly, leading to hunger, cravings and increased food intake within hours. Eating refined carbohydrates greatly overweight (associated 20 , 21 , 22 ).
When you eat carbohydrates, make sure their natural resources to eat fiber [16] .
9. Go on a low carb diet
If you want all the benefits of carbohydrate restriction [17] , then consider this all the way and go on a low carb diet [18] .
Many studies [19] show that such a system (or "how to eat") can help you lose 2-3 times more weight than a standard low-fat diet while improving your health at the same time ( 23 , 24 , 25 ).
10. Use smaller plates
Use smaller plates has been shown to help people eat fewer calories automatically in some studies. Strange, but it seems to work ( 26 ).
Control section 11. The exercise or calorie counting
(Eat less) Many control or counting calories can be very useful, for obvious reasons (his 27 ).
There are also studies that show that a food journal and write down what you eat or take an overview of all your meals can help you achieve weight (lose 28 , 29 ).
Everything awareness of what you eat may help to increase.
12. Make sure if you get on a healthy diet to hunger
Keep food safe around you can avoid to eat something unhealthy, if you feel too hungry.
Some snacks that are easy to carry and easy to prepare, close all the fruit , a handful of nuts, carrots, yogurt and a hard (or two) egg.
[20] [21]
13. brushing your teeth after eating
Although I am not aware of any studies on this topic many people recommend brushing and / or flossing after dinner. Then you will not try to take a late-night snack.
14. Eating spicy foods
Spicy foods like cayenne pepper contains capsaicin, a compound that can increase metabolism and some appetite (reduced 30 , 31 ).
15. Do Aerobics
Aerobic exercise (heart) is a good way to burn and improve their physical and mental health calories.
It seems to be especially effective for losing belly fat [22] , tends unhealthy fat around organs and cause a metabolic disease ( 32 , 33 ).
Lift weights 16
One of the worst side effects of diet is that it slows down your metabolism and muscle loss, which tends often than cause starvation mode [23] ( 34 , 35 ).
The best way to avoid this is to make a kind of resistance training such as weight lifting. Studies show that strength training can help your metabolism high and prevents you from losing valuable muscle mass ( 36 , 37 ).
Of course it is not only important to lose fat. You also want to make sure that what it looks down good. Ask a type of cardio training is essential.
17. Eat more fiber
Fiber is often recommended for weight loss goal. While the evidence is mixed, some studies show that the fibers (in particular viscose fibers [24] ) may increase satiety and help control weight in the long term ( 38 , 39 ).
18. Eat more fruits and vegetables
Vegetables and fruits have many properties that make them effective for weight loss.
They are low in calories but high in fiber. They are also rich in water, giving them a low energy density. Also take the time to chew, and are very nutritious.
Studies show that people who Fruits and vegetables are generally less (weighing 40 ). These foods are very healthy and nutritious [25] , so they eat is important for all kinds of reasons.
Chew slowly 19th
It may take a while for the brain "Register" had enough to eat. Some studies show that slower can chew you eat fewer calories and increase the production of hormones to weight loss (in terms 41 , 42 ).
20. Sleep well
Sleep is very underestimated [26] , but it can just as important as eating healthy and exercising is.
Studies show that sleep is one of the most important risk factors for obesity is associated with an increased risk of 89% of obesity are associated with children, and 55% in adults ( 43 ).
21. overcame their food addiction
A recent study of 2014 196 211 people showed that 19.9% of people who meet the criteria of food dependence [27] ( 44 ).
If you suffer from intrusive and desires are not able to get your diet under control, no matter how hard you try, you can be a fan of the food.
In this case, support [28] . Trying to lose weight without solving this problem is initially hardly possible.
22. Eat more protein
Protein is the most important nutrient in the case of weight loss [29] .
With a high protein diet has been shown to increase the metabolism of 80 to 100 calories per day, while helping you feel satisfied if you 441 fewer calories per day (food 45 , 46 , 47 ).
A study also showed that the protein [30] 25% of calories reduces obsessive thoughts about food 60%, while reducing the desire to snack late at night in a medium ( 48 ).
This is the most important advice articles.
Just add protein to your diet (without limitation all) is one of the easiest, most effective and delicious way to lose weight.
23. whey protein supplement
If you are struggling to get enough protein in your diet, you take a supplement can help.
One study showed that the partial replacement of calories with whey protein [31] can be used in weight loss of about £ 8 will not result in a simultaneous increase in muscle mass ( 49 ).
24. Do not drink calories, including Sugary sodas and juice
Sugar is bad, but sugar in liquid form is even worse ( 50 ). Studies show that the calories of the sugar solution, the mast will look modern regimen [32] .
For example found in a study that sugary drinks is connected to a 60% increased risk of obesity in children, for each daily serving ( 51 ).
Note that this applies to fruit juices and contain a similar amount of sugar, soft drinks such as Coca-Cola ( 52 ). Eat whole fruit, but with caution fruit juice (or avoid).
[33]
25 food ingredient integers (Real Food)
If you want to create a healthy thin person, then one of the best things that you all eat food from an ingredient for themselves.
These foods are naturally filling and very difficult to gain weight, if the majority of their diet is based on them.
Note that real food is not the way, need a long list of ingredients food ingredient.
26. "diet" to eat healthy instead
One of the biggest problems of the "diet" is that almost never work in the long term.
In any case, for people who "plan" is to gain more weight over time, as a rule, and studies show that diet is a reliable indicator of future weight gain ( 53 ).
Rather than go on a diet, make it your goal to become a healthier, happier and fitter man. Focus to nourish your body, instead of denying it.
Weight loss should follow as a natural side effect.
Credentials
- ^ drinking water (authoritynutrition.com)
- ^ calories (authoritynutrition.com)
- ^ benefits (authoritynutrition.com)
- ^ antioxidants (authoritynutrition.com)
- ^ Health Benefits (authoritynutrition.com)
- ^ increase metabolism (authoritynutrition.com)
- ^ Green tea (authoritynutrition.com)
- ^ Green Tea Extract (www.amazon.com)
- ^ can help (authoritynutrition.com)
- ^ very healthy (authoritynutrition.com)
- ^ shown (authoritynutrition.com)
- ^ glucomannan (authoritynutrition.com)
- ^ to (authoritynutrition.com)
- ^ sugar (authoritynutrition.com)
- ^ Food Health (authoritynutrition.com)
- ^ fibers (authoritynutrition.com)
- ^ carbohydrate restriction (authoritynutrition.com)
- ^ diet low in carbohydrates (authoritynutrition.com)
- ^ Studies (authoritynutrition.com)
- ^ fruits (authoritynutrition.com)
- ^ yogurt (authoritynutrition.com)
- ^ lose belly fat (authoritynutrition.com)
- ^ starvation mode (authoritynutrition.com)
- ^ viscous fibers (authoritynutrition.com)
- ^ nutritious (authoritynutrition.com)
- ^ very understated (authoritynutrition.com)
- ^ Food Addiction (authoritynutrition.com)
- ^ Help (authoritynutrition.com)
- ^ lose weight (authoritynutrition.com)
- ^ protein (authoritynutrition.com)
- ^ whey protein (authoritynutrition.com)
- ^ modern diet (authoritynutrition.com)
- ^ juices (authoritynutrition.com)
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