25 Weight Loss Tips
By: Bright Wealth
Tags: Health Foods, Health, Weightloss Foods, Weight Loss

25 Weight Loss Tips

Dietary myths exist, as do magical recipes that seldom work. In the best-case scenario, we lose those extra pounds… only to gain them back later. That is why I’m going to be working you through the 25 tips for fast and healthy weight loss.

Here is a collection of weight-loss tips that have been clinically proved.

The American health site, Authority Nutrition, has compiled a list of 25 tips for getting fit, all backed up by scientific evidence and studies.

1. Drink water (especially before meals)

Many research back up the idea that drinking water helps you lose weight. In addition, hydration is important for several aspects of weight reduction, including digestion and muscular function.

We keep repeating it, you have to 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 a great aid in weight loss.

A study proves that drinking half a liter of water almost an hour before a meal causes us to eat fewer calories and therefore helps us lose up to 44% more weight.

Water is a natural appetite suppressant

When the stomach detects fullness, it sends messages to the brain telling it to stop eating. Water can assist to fill up empty stomach space, resulting in a sensation of fullness and a reduction in appetite.

It’s also possible that someone believes they’re hungry while they’re truly thirsty. Drinking a glass of water before reaching for a snack might help you avoid overindulging in unhealthy eating.

2. Eat eggs for breakfast

Eggs have been a nutritional mainstay since the dawn of time, and there’s a solid reason why they’re still on our menus and in our meals. They are a source of protein, calcium, and numerous vitamins and minerals, as well as a source of culinary diversity (hard-boiled eggs, omelets, deviled eggs, and so on).

Scientists looked into the subject and found that replacing a breakfast of cereal with eggs also helps to eat fewer calories for the next 36 hours, and therefore to lose more weight.

Here are a few of the advantages of including eggs in your diet.

It’s a healthy snack.

Despite their tiny size, eggs are high in nutrients and may be a valuable addition to a well-balanced diet.

A large cooked egg has around 77 calories and the following nutrients:

Vitamins A, B5, B12, D, E, K, B6

Folate

Phosphorus

Selenium

Calcium

Zinc

Six grams of protein

Five grams of healthy fats

“Eggs (both whites and yolks) are a rich source of protein. They’re also high in heart-healthy unsaturated fats and essential minerals like vitamin B6, B12, and D, according to Kurt Hong, MD, an internal medicine expert at USC Keck Medicine.

3. Drink coffee or green tea

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%. Be sure, however, not to add industrial amounts of sugar and other high-calorie ingredients. This would totally cancel out the profit gained from the coffee.

It’s high in antioxidants and other plant components that might help your health.

Some even say that green tea might help you lose weight by increasing fat burning.

The evidence for green tea for weight loss is examined in this article.

Many useful chemicals may be found in tea leaves.

Caffeine is one of the chemicals found in green tea. Although green tea has far less caffeine (24–40 mg) than coffee (100–200 mg), it still has enough to provide a moderate impact.

Caffeine is a well-known stimulant that has been shown in several studies to promote fat burning and improve workout performance.

Green tea, on the other hand, shines in terms of antioxidant concentration. Drinking a cup of green tea boosts the number of antioxidants in your system, according to studies.

Catechins, a kind of antioxidant, are abundant in this nutritious beverage.

The most significant of them is epigallocatechin gallate (EGCG), a metabolism-boosting chemical.

Although one cup of green tea can boost antioxidant levels, most research has focused on green tea extract, which is a concentrated source of catechins.

4. Drink green tea

Just 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 an additional 120 calories per day while reducing appetite. In total, you will consume nearly 256 calories less per day.

This is not of course to add coconut oil to 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 causes weight loss. This type of dietary fiber, extracted from konjac, absorbs water and is temporarily “deposited” in the intestines, which makes people believe in a feeling of satiety 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, it is imperative to cut back on these added sugars. 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 to have all the benefits associated with restricting carbs, consider going on a low-carb diet and stick to it all the way.

As evidenced by several studies, such a diet can help us lose 2–3 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 (eat 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 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 a meal

The American Authority Nutrition site admits that it does not know of any studies on this subject, but many recommend brushing your teeth 30 minutes after a meal. So you won’t be tempted to eat one last snack late at night.

14. Eat spicy food

Spicy foods like cayenne peppers, for example, contain capsaicin, an element capable of boosting 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 is 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 lead to muscle loss and a 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 in turn prevents loss of muscle mass.

17. Eat more fiber

Foods rich 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 weight control 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 show 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 fullness, 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 cravings.

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 get 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 simply avoid it).

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.

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