20 Best Weight Loss Tips That Are Proven By Scientific Studies
These are the best weight loss tips that will help you reach your desired weight. And what’s more, they’re all sustained by scientific studies.
Weight loss has never been an easy task, for both men and women. Some even make many mistakes while they are trying to keep their body fit.
Our article today will introduce you some of the best weight loss tips that are actually science-based.
Best Weight Loss Tips
Here are 20 best weight loss tips sustained by scientific studies:
1. Drinking Water Before Each Meal
There is a surprising fact that drinking water before meals can help you lose weight effectively.
It can help to increase your metabolism at nearly 30 percent over 1.5 hours and burn the calories you absorb during the meal. [1]
If you want to lose weight, you are advised to drink 17 ounces (a half liter) of water 30 minutes before each meal to reduce the number of calories absorbed and lose weight. [2]
2. Drinking Black Coffee
High qualified coffee is rich in antioxidants and beneficial to our health.
Scientists pointed out that coffee can help to boost your metabolism by 11 percent and burn up to 29 percent of fat. [3]
To lose weight safe and fast, you should not add any sugary or calorie-rich ingredients to your coffee cup. Or else, all of your efforts will be negated.
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3. Having Breakfast With Eggs
Eating eggs brings you many health benefits, especially, it helps you to lose weight very quickly.
It is said that breakfast with eggs can help you to reduce the number of calories assimilated in the next 36 hours. [4]
Regularly add grain and egg to your breakfast to burn more fat and lose weight more quickly.
4. Making Friends With Green Tea
Like coffee, one of the most popular health benefits of green tea is to help lose weight.
Caffeine and catechins in green tea will work together and help you to burn so much fat. [5]
Even when you mix it with other ingredients or drink a green tea extract supplement, it is still helpful to your weight loss process.
5. Adding Coconut Oil To Your Meals
Coconut oil is good for both our health and beauty.
It contains medium chain triglycerides, which can be metabolized differently. So there will be no fat stored in your body if you consume this ingredient. [6]
Having coconut oil in your meals will also boost the metabolism by 120 calories and make you eat less as it can reduce your hunger. [7]
To gain the best weight loss result, you should replace the fats you currently use with coconut oil.
Remember that adding coconut oil on top of already made food will bring no result. You need to replace some of the cooking fats you’re already using with a healthier version: coconut oil.
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6. Keeping Away From Sugary Foods
Eating sugary foods is the worst thing you do during the weight loss process.
Scientists claimed that sugary food contains high fructose corn syrup, which is closely related to overweight, obesity, type 2 diabetes, and even heart diseases. [8][9][10]
If losing weight is your priority, cut down sugary food for the first step.
7. Applying A Low Carb Diet
Researchers found that the way of eating can significantly affect the weight loss process.
It can speed up this process at 2 – 3 times and also improve your overall health. [11]
To implement a low carb diet, you should limit the amount of meat, fish, cheese, nuts, shellfish, and poultry, but consume more vegetables such as spinach, chard, collards, and kale.
8. Consuming Spicy Food
Spicy food such as cayenne pepper is rich in capsaicin, which is beneficial to boost your metabolism.
Capsaicin also reduces hunger and makes you feel fuller for a long time. [12]
Eating spicy food will also make you less overreacting to foods, reduce the calories you consume and help you lose more weight.
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9. Practicing Cardio
Doing cardio or aerobics is a great method to lose weight and boost your health.
It helps to burn calories and fat quickly, especially belly fat. Also, the fat around the organs will also be eliminated by practicing cardio. [13]
This exercise will make you both mentally and physically healthier. Therefore, do not hesitate to practice aerobics immediately to keep your body fit and healthy.
10. Serving Your Meals From Small Plates
Although there are no actual studies to sustain that eating from small plates can help you consume fewer calories, we strongly believe this is still a good hack.
This tip seems to be weird, but it is helpful. It can increase the fullness feeling in people to help them lose weight quicker.
11. Brushing Your Teeth Right After You Eat
It is said that brushing teeth right after meals can prevent you from eating snacks or fast food in the late night.
This method is not only good for your health but also help you lose weight safer and more effective.
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12. Lifting Weights
During weight loss process, if your diet is not proper, it may contribute to muscle mass loss rather than fat loss. The wrong weight loss diet also brings many negative effects to the metabolic system.
Therefore, besides following a healthy diet plan, you should combine it with lifting weights to lose weight faster.
It is said that lifting weights can increase your metabolism; therefore, prevent your body from losing muscle mass but increase the burn of fat. [14]
Also, if you want to have a fit and good-looking belly, practicing weight lifting is a great choice.
13. Consuming More Fiber
If you want to lose weight, eating more fiber is a must.
Scientists claimed that fiber could help to control your weight in a long time as it increases your satiety and makes you feel full for a longer period of time. [15]
14. Considering More Fruits And Vegetables
Vegetables and fruits are popularly used in weight loss because they contain a lot of fiber but very few calories. Also, they are full of water but have low energy density.
It is proved that people who eat more vegetables and fruits often gain less weight. [16]
These super healthy foods are not only beneficial to your weight loss process but also your overall health.
Keep your path if you’re currently eating many vegetables and fruits, and try adding more of them to your meals if you are not.
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15. Sleeping Well
Sound sleep is as important as a healthy diet and exercise when you are trying to lose weight.
It is believed that poor sleeping habit is closely related to obesity. It increases the risk of being overweight by 89 percent in children and 55 percent in adults. [17]
Therefore, if you are trying many methods but you still do not lose weight, check your sleep. It may be the reason.
16. Eating Slowly
Your brain needs time to realize that you are full so it is necessary to eat slowly.
Also, when you enjoy your meal slowly, you tend to consume fewer calories. In this case, the production of weight loss hormones will be increased. [18]
Chewing slowly and properly also facilitates your digestive system to absorb more nutrients from foods.
17. Adding More Protein To Your Meals
Protein is considered as the most important nutrient that your body needs during weight loss process.
Eating more protein will increase your metabolic system by 80 to 100 percent, increase your satiety, and reduce the number of calories you eat. [19]
For the above benefits, adding more protein to your diet will be the most effective and easiest way you can do to speed up your weight loss.
Protein-rich foods are also very delicious, so, you do not have to worry about their taste.
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18. Keep Away From Soda And Fruit Juice
Eating sugary foods will bring adverse effect to our health, but sugary drinks such as soda and fruit juice is even worse. [20]
It is believed that sugar in the liquid form is the biggest factor that leads to overweight and obesity in the modern life.
It can increase the risk of obesity by 60 percent in children if they consume it every day. [21]
Therefore, if you want to lose weight fast, eat whole fruits and stay away from fruit juices and sodas.
19. Beating Your Addictions To Foods
Beating your addictions to unhealthy foods and drinks is essential in any weight loss process.
The fast foods such as burgers not only add you more pounds but also are harmful to your overall health.
Therefore, to lose weight, give up your food addiction and eat more healthy foods.
20. Eating Foods Made Of A Single Ingredient
Foods with many ingredients can form fats and carbs on your body after eating. Therefore, reduce and gradually remove multi-ingredient foods from your meals.
Instead, consume more foods with a single ingredient to achieve a fit and healthy body.
Above are 20 evidence-based tips on how to lose weight fast and safe.
Since these are the best weight loss tips according to science, you don’t need any other resource to shed the extra weight. Just stick to the instructions in this article and you’ll be on the right path.
These 20 best weight loss tips are brought to you by Emily Pham, a health and beauty blogger. If you enjoy her slimming tips, please share them with your friends.
