Questions “How to lose weight?” and “Which diet works?” worried about millions of people. Learn about 25 healthy ways to lose weight.
The weight loss industry is full of myths. People are being given strange advice, and most of them have not been proven to be effective. However, over the years of research, scientists have identified a number of strategies that have an effect. In this article, you will find 25 proven weight loss tips!
Drink water, especially before meals
It is often claimed that water can help you lose weight, and this is true. Drinking enough water increases your metabolism by a third within 1-1.5 hours, which helps you burn additional calories. Drinking 0.5 liters of water half an hour before meals helped dieters eat less food and lose weight 44% faster.
Eat eggs for breakfast
Eating whole eggs has many benefits, and one of them is helping you lose weight. Swapping your morning porridge for eggs can help you consume fewer calories over the next 36 hours and lose more weight, especially more fat. If for some reason you can’t eat eggs, don’t worry. You can replace them with any other protein source.
Drink coffee (preferably black)
Lately, coffee has been unfairly accused of all sins. But in vain. Adding quality coffee to your menu can be invaluable as it is rich in antioxidants. It has been scientifically proven that the caffeine contained in coffee increases metabolism by 3–11% and accelerates fat burning by 10–29%, which is especially important for drying. The main thing is not to add sugar or other high-calorie ingredients to coffee. This completely negates any benefit you can get from drinking coffee.
Drink green tea
Like coffee, green tea has many benefits, one of which is fat loss. Green tea contains a small amount of caffeine, but the number of special antioxidants called catechins in this drink breaks all records. Scientists believe that catechins interact with caffeine and help you lose weight faster. While the data is mixed, there are many studies showing that green tea (as a drink or dietary supplement based on green tea extract) can help you burn fat.
Take supplements with konjac fiber (glucomannan)
Recent research has shown that a special type of fiber called konjac fiber, or glucomannan, can help you lose weight. This type of fiber absorbs water in the intestines and stays there for a while, which can help you feel fuller longer and reduce your calorie intake. Konjac fiber can be used as an appetite blocker. It has been shown that people who take glucomannan supplements lose slightly more weight than those who do not.
Cut back on sugar in food
Adding sugar is the most common bad habit that can get in the way of a healthy diet. The consumption of table sugar (including syrups) in food is associated with the risk of obesity, as well as diseases such as diabetes, heart disease, and others. If you want to lose weight, you should avoid adding sugar to your food. Also, read labels carefully, because even foods on the healthy shelf can contain a lot of sugar.
Eat Less Refined Carbs
Refined carbohydrates are usually sugars or peeled grains. Industrial processing robs them of fiber and nutrients – this is the case with white bread and pasta. Eating refined carbohydrates causes blood sugar spikes, which soon lead to a sharp drop, a sudden feeling of extreme hunger and cravings for junk food after just a couple of hours. Refined carbohydrate intake has a proven link with obesity. Choose complex carbohydrates that contain natural fiber.
Try a low-carb diet
If you want to burn fat as quickly as possible, try switching to a low-carb menu. Numerous studies show that such a diet (or rather, not a diet, but a diet) will help you lose 2-3 times more weight than standard low-fat diets. Plus, a low-carb diet will help improve your health.
Eat from small plates
Using small plates has been shown to automatically help you consume fewer calories. Unusual trick, but it works.
Control portion sizes or count calories
Portion control (eating smaller meals) or calorie counting can be very effective for obvious reasons. Keeping a food diary or photographing all of your meals throughout the day can also help you lose weight. It is logical to assume that all measures aimed at raise awareness about your menu will benefit.
Keep Healthy Foods Handy
Vegetables and fruits are an irreplaceable source of calories while dieting. In the event of a sudden hunger, having the right food on hand can help prevent eating anything unhealthy. For the organization of proper nutrition, products that can be prepared simply and quickly are suitable: fruits, a handful of nuts, …