Weight loss. These two words have plagued us all through our lives. It sure doesn’t help that we are shown unrealistic body images. We are also surrounded by weight loss “myths” that don’t really work.
Moreover, we live in a time when we suffer from the Too Much Information Syndrome. There are a lot of tips on losing weight, but show no results, or end up deteriorating your health.
We’re all tired of “tips” that have no evidence or study behind them. Therefore, I bring to you these 10 tips on weight loss that are actually studied and backed by science. I have also included the references and studies if you’d like to look at them.
1. Hydration for Weight Loss
We hear it all around us that drinking more water can be helpful for weight loss. Well, this one’s actually true.
Additionally, one study also showed that drinking a half liter of water about a half an hour before meals helped dieters eat fewer calories and lose 44% more weight.
2. Eat Protein for Breakfast
Or more specifically, EGGS! Eggs have been shown to have amazing health benefits.
Replace your breakfast cereal with eggs and you’ll be consuming fewer calories for the next 36 hours. Eggs are high protein and they keep you feeling fuller for longer. They can help you lose more weight and more body fat (References: 3, 4).
If you are a pure vegetarian and cannot eat eggs, no worries. Just swap the eggs with some high protein alternative like soy, and you’re good to go.
3. Say NO to Sugar
Sugar is the ultimate enemy when it comes to weight loss.
Just cut back on added sugars, you’ll see the difference in a month. Make sure you read labels, even the so-called health foods are sugar-laden. Whenever you see anything as fat-free, look at the ingredients list and you’ll see it contains sugar, sucrose or HFCS(High Fructose Corn Syrup). Sugar is added to make up for the taste. Instead, just get the real deal and cut out the ones with sugar in them.
4. Green Tea
5. Spicy Food
We Nepalis love spicy food, right? Turns out it’s actually good for your health. The capsaicin in chilli peppers increases metabolism and reduces appetite. This, in turn, helps you take in fewer calories and burn more. (References: (12, 13).
Do I even need to explain? Well, maybe. Because most of us tend to want to lose weight but not want to exercise.
Aerobic exercises are an excellent way to burn calories while improving your physical and mental health. It is the best exercise to reduce belly fat. Belly fat accumulates around your internal organs and causes metabolic diseases.
7.Eat More Fiber
Eating foods rich in fiber can be good not just for you gut but also for losing weight. Fiber is often recommended for the purpose of weight loss
So load up on fruits and vegetables that have high fiber content.
8. Don’t Drink Your Calories
Sugar is bad, but sugar in liquid form is even worse. Liquid sugar calories are the most fattening things you can consume.
A study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children.
This is not only limited to cola or artificial beverages, it applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like coke. Eat whole fruit, but use fruit juice with caution (or avoid it altogether).(References: 18, 19, 20)
9. Chew Slowly
Our brains need time to register that our stomachs are full. To be precise, we need around 20 minutes for our brain to know we’re full. When we eat too fast, we end up eating more as our brain is yet to realize we’ve had enough.
10. Use Smaller Plates
This trick is quite weird, but it does seem to work. Using smaller plates has been shown to help people automatically eat fewer calories in some studies. (References: 23)
Are you trying to lose weight but haven’t yet had any success? Try the above tips and you’ll surely see results in a few weeks.
In addition, don’t fall for the fad-diets and weight loss gimmicks that try to trick you into buying weight loss products and supplements. Take a natural and healthy approach to weight loss.
Remember, the goal is to get healthier not just skinny.