Weight Loss Tips (Evidence Based)
1. Drink Water, Especially Before Meals
It is often claimed that drinking water can help with weight loss, and this is true. Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off a few more calories. One study 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. Drink Green Tea
Green teahas many benefits, one of them being weight loss. Green tea contains small amounts of caffeine, but it is also loaded with powerful antioxidants called catechins, which are also believed to work synergistically with the caffeine to enhance fat burning.
3. Cut Back on Added Sugar
Added sugar is the single worst ingredient in the modern diet, and most people are eating way too much of it. Sugar (and high fructose corn syrup) consumption is strongly associated with the risk of obesity, as well as diseases like type 2 diabetes, heart disease and others. If you want to lose weight, you should be cutting back on added sugars.
4. Eat Less Refined Carbs
Refined carbohydrates are usually sugar, or grains that have been stripped of their fibrous, nutritious parts . Refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity. If you want to get all the benefits of carb restriction, then consider taking this all the way and going on a low carb diet.
5. Use Smaller Plates
Using smaller plates has been shown to help people automatically eat fewer calories in some studies. Weird trick, but it seems to work .
6. Count Calories
Counting calories can be very useful, for obvious reasons. Normal human requires average 2600 Kcal /day. To lose weight one have to limit calorie intake up to 1000kcal/day.
7. Do Yoga & Exercise
Doing aerobic exercise & Yoga is an excellent way to burn calories and improve your physical and mental health. It appears to be particularly effective to lose belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease.
8. Eat More Fiber
Fiber is often recommended for the purpose of weight loss. Although the evidence is mixed, some studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long term.
9. Eat More Vegetables and Fruits
Vegetables and fruits have several properties that make them effective for weight loss. They contain few calories, but a lot of fiber. They are also rich in water, which gives them a low energy density. They also take a while to chew, and are very filling. These foods are also super healthy and nutritious, so eating them is important for all sorts of reasons.
10. Chew More Slowly
It can take a while for the brain to “register” that you’ve had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss.
11. Get Good Sleep
Sleep is highly underrated, but it may be just as important as eating healthy and exercising. Poor sleep is one of the strongest risk factors for obesity, being linked to an 89% increased risk of obesity in children, and 55% in adults.