The Plan Industry is full of myths and miracles recipes that rarely work. In the best of cases, we managed to lose those extra kilos … resume for some time after. Here is a list of tips scientifically proven to lose weight.
1. Drink water (especially before meals)
You can not stop repeating, you should drink plenty of water. Drinking water can boost the metabolism of 24-30% over a period of about one hour, and helps the body burn calories, making it an excellent adjuvant in weight loss.
A study proves that to drink half a liter of water about an hour before a meal grows to eat fewer calories and helps us therefore lose up to 44% more weight .
2. Eat eggs for breakfast
Eating whole eggs can have all kinds of benefits, including weight loss.
Scientists have studied the subject and emerged that replace a breakfast cereal with eggs also helping to eat fewer calories during the 36 hours to follow, and therefore lose more body fat.
If you can not eating eggs for one reason or another, do not panic. Any other source of quality protein consumed at breakfast will do.
3. Drink coffee (preferably black)
Too often demonized, coffee is actually bursting with antioxidants, and therefore may have a number of health benefits.
Studies show it. Caffeine increases from 3 to 11% metabolism and increases the burning of fat from 10 to 29%. However, be sure not to add industrial quantities of sugar and other high-calorie ingredients. Which would cancel completely the profit earned through coffee.
4. Drink green tea
Like coffee, green tea has many benefits. It contains a lower dose of caffeine, but is also full of antioxidants called catechins, which “collaborate” with caffeine to burn even more fat.
Although scientists are mixed in this case, many studies prove that green tea (consumed as a beverage or food supplement) can also promote weight loss.
5. Put yourself in coconut oil
coconut oil is very good for health. With its high special greases, known as Medium Chain Triglycerides, it is metabolized by the body differently from other fats.
It was established by researchers that these fats stimulate the metabolism and make burning 120 additional calories per day while reducing appetite. In total you and will eat nearly 256 calories less per day.
This is not of course to add coconut oil to what you’ve already cooked, but to replace the oil you use for your cooking.
6. Take glucomannan supplements
Several studies claim that the called fiber glucomannan leads to weight loss. This type of fiber absorbs water and “deposits” temporarily in the intestines, which makes it appear to feel full and stop the urge to eat.
Studies have shown that people taking this kind of supplement lost more weight than those not taking.
7. Reduce sugar
The added sugar is the worst ingredient in our modern diet, and unfortunately, most of the population consumes excessively.
Science proves that sugar consumption is strongly associated with risk of obesity, diseases like type 2 diabetes, heart disease and many others.
If you want lose weight, it is imperative to reduce these added sugars. Be sure to read the labels because even the so-called “healthy” foods are packed with sugar.
8. Eat fewer refined carbohydrates
The refined carbohydrates often sugar or grains the fibrous and nutritious part was extracted (such as white bread or pasta).
There has been shown that refined carbohydrates may represent a significant spike in blood sugar, leading to a feeling of hunger which has the effect of increasing the consumption of food a few hours later. Eating refined carbohydrates is strongly associated with obesity.
9. Start a low-carb diet
If you want to have all the benefits associated with carbohydrate restriction, plan to do a diet low in carbohydrates and are smeared keep you there until the end.
As evidenced by several studies, such a diet can help you lose 2 to 3 times more weight than a standard low-fat diet while improving our health.
10. Eat in small plates
It has been proven that eating from smaller plates automatically reduced the number of calories ingested. Researchers have studied the issue and it was found that the individuals tend to underestimate the quantity consumed when their food in large dishes.
11. Control your portions or count calories
Portion control (eat less) calorie counting can be very useful for obvious reasons.
Several studies show that to keep a journal where you indicate what you eat (or simple photos meals) improves weight loss.
Anything that helps conscienciser fact that we either eating is useful.
12. Keep healthy food at hand
Keep good food nearby can keep you from eating unhealthy food when hungry.
So Be near you some small snack crusts that are easily transportable and simple to prepare, such as fruits, nuts, baby carrots, yogurt, hard-boiled egg.
13. Wash your teeth after meals
The US site Nutrition Authority admits know no study on this subject, but many recommend to wash your teeth immediately after eating. Thus, you will not be tempted to eat a last snack late at night.
14. Eat spicy food
Spicy food like chili peppers for example contain capsaicin, a component able to boost the metabolism and reduce appetite.
15. Make aerobics
Practicing aerobic (cardiovascular workout) is an excellent way to burn calories and improve their physical and mental health.
Apparently aerobics is very effective in losing abdominal fat, the bad fat for health which is deposited around organs and causes metabolic disorders.
16. Lift weights
One of the side effects of general regime, it is the tendency to cause muscle loss and metabolic slowdown.
The best way to counter this problem is to do some resistance training sessions, such as lifting weights for example. Research shows that lifting weights helps keep a high metabolism, which prevents loss of muscle mass.
17. Eat more fiber
The fiber-rich foods are often recommended when one wants to lose weight. Although scientists are mixed on this, some studies show that fiber increases satiety and help to keep some control over weight on the long term.
18. Eat more fruits and vegetables
Vegetables and 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. Furthermore, they are rich in water, which gives them a low energy density.
Studies show that individuals consuming fruits and vegetables tend to weigh less. These foods are also very good health and very nutritious. It is therefore crucial to consume.
19. Chew slowly
Our brain needs a time to “save” one has eaten enough. Some studies point to the fact chewing slowly can help to eat less and increases the production of hormones responsible for weight loss.
20. Sleep well
Sleep is often underestimated but it is also important to eat well and exercise.
Studies prove that poor sleep is one of the most important factors of obesity. It increases by 89% the risk of obesity in children and 55% in adults.
21. Fight the addiction to food
A recent study from 2014, performed on 196,211 individuals, shows that 19.9% of respondents met the criteria for addiction to food.
If you suffer from uncontrolled desires and you do not control your diet, it may be that you are addicted to food.
In this case, it is important to get help because such a problem making the weight loss almost impossible.
22. Eat more protein
Protein is important when it comes to losing weight.
Having a high protein diet boosts metabolism 80-100 calories a day . Moreover, increasing the feeling of fullness, they allow eating nearly 441 calories less per day.
Another study shows that a protein intake reduces the obsessive desire to eat by 60%, while also reducing the small late night dip.
Add protein in diet (without missing anything), is one of the simplest ways to lose weight.
23. Dietary supplements whey protein
If you’re struggling to integrate protein to your diet, taking supplements may be an alternative.
Study shows that replacing part of your calorie intake with protein can make you lose 3.5 kg while increasing muscle mass.
24. Do not drink calories
As you can see, sugar is bad, but sugar in liquid form is even more!
Keep in mind that this also applies to fruit juices. Some indeed contain the same doses of sugar than a soda. Eat whole fruit, but eat the fruit cautiously juice (or simply avoid it)
25. Consume whole food (real food)
If you wish to be healthy, the best thing to do is to eat whole foods composed of a single 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 the “real food” does not require ingredient list SINCE it constitutes the ingredient.
26. Do not diet, eat healthy (do not eat less, eat better)
The biggest problem of “diets” is that they never work in the long term. What happens most often is that individuals in the plan tend to regain weight afterwards.
There is also no need to focus immediately on a diet or weight loss . The goal is to be healthier and to achieve a healthy weight. So take care of feeding your body instead of depriving
Weight loss should follow this line as a secondary consequence.
Source:.. Authority Nutrition