12 Weight loss tips that are actually evidence-based
The weight loss industry is full of myths.
peoples are often advised to do all sorts of crazy things.most of which have no evidence behind them.
However,over the years,scientists have found a number of strategies that seem to be effective.
Here are 12 weight loss tips that are actually evidence-based.
1.Drink water,Especially before meals
It is often claimed that drinking water can help with loss and thats true.
drinking water can boost metabolism my 24-30 to over a period of 1-15 hours helping you burn off a few more calories .on e study showed that drinking a half-liter meals helped dirteres eat fewer calories and loss drink the water.
2.Drink Green Tea
Like coffee,green tea also has many benefits,one of them weight loss.
Though green tea contains small amount of caffeine,it is loded with powerful antioxidants called catechins which are believed to work synegisticallly with caffeine to enhance fat burning.
3.Eat Spicy Foods
Chlipeppers contain capsaicin a spicy compound that can metabolism and reduce your appetite slightly.
However,people over time,which limit its long team effectiveness.
4.Eat More Fiber
Fiber is the evidence is mired,some studies show that fiber (viscous fiber)can increasesatiety and help you control your weight over the long term.
5.Go On a Low-Carb Diet
if you want to get all the benefits of carb restriction,then consider going all the way and committing to a low -carb diet.
Numerous studies show that such a regimen can help you lose 2-3 times as much weight as a standard low -fat diet while also improving your health.
6.Eat More Vegetables And Fruits
Vegetables and fruit have several properties that effective for weight loss.they contain few calories but a lot of fiber.their high water content gives the low energy density.making them very filling.
studies show that people who eat vegetables and fruits tend to weight less.these foods are also very nutritious,so eating them is important for your health.
7.Get Good Sleep
Sleep is highly underrated but may be just as impotrant as eating healthy and exercising.
Studies show that poor sleep is one of the strongest risk factors for obesity,as its linked to an 89% increased og obesity in children and 55% in adult.
8.Do Aerobic Exercise
Doing aerobic exercise(cardio)is an excellent way to burn calories and improve your physical and mental health.it appears to be particularly effective for losing belly fat,the unhealthy fat that tends to build up around your organs and cause metabolic disease.
9.Take a Glucomannan supplement
A fiber called glucomannan has been linked to weight loss in several studies.this type of fiber absorbs water and site in your gut for a while,making yor feel more full and helping you eat fewer calories.
10.Don't Do Sugar Drinks,Including Soda and Fruit Juice
sugar is bad,but sugar in liquid form is even worse.studies show that calories from liquid sugar may be the single most fattening aspect of the modern diet. For example ,one study showed that sugar -sweetened beverages are linked to a 60%increased risk of obesity in children for each daily serving.
keep in mind that this applies to fruit juice as well,which contain a similar amount of sugar as a soft drink coke.Eat whole fruit,but limit or avoid fruit juice altogether.
11.Reduce Sugar intake
If you can't give it up completely,at least try to gradually reduce it.sugar is not just high in empty calories but also slows down your metabolism as per latest researches,It leads to obesity and heart-related issues.
12.Eat more protein
If you are not already doing it,add more protein in your diet.include dal,eggs,paneer and soya products on a daily basis.proteins keep you satiated for long and prevent cravings.
13.Walk or Running
If you are looking at weight loss,ideally you must go for a brisk walk for at least 45 minutes daily.but if you cannot do that,try walking half an hour in morning and evening .if you don't know,walking massage the internal organs and helps increase metabolism.try to the best mantra if you want to lose weight quickly.
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