The diet industry is full of myths and miracle recipes that rarely work. In the best case scenario, you manage to lose those extra pounds… only to regain them after a while. Here is a list of scientifically proven weight loss tips.
26 tips (scientifically proven) to lose weight
The American health website, Authority Nutrition, has compiled a list of 26 tips for getting back in shape, backed up by scientific evidence and studies.
1. Drink water (especially before meals)
We keep saying it over and over again, you have to drink a lot of water. Drinking water can boost the metabolism by 24-30% over a period of about 1 hour, and helps the body burn calories, making it an excellent adjunct to weight loss.
A study proves that drinking half a liter of water almost an hour before a meal pushes us to eat fewer calories and therefore helps us 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 looked into the subject and found that replacing a cereal breakfast with eggs also helped to eat fewer calories over the next 36 hours, and therefore lose more body fat.
If you can’t eat eggs for any reason, don’t panic. Any other source of quality protein eaten for breakfast will do the trick.
3. Drink coffee (preferably black)
All too often demonized, coffee is actually packed with antioxidants, and can therefore have a number of health benefits.
Studies prove it. Caffeine increases metabolism by 3 to 11% and increases fat burning by 10 to 29%. However, be sure not to add industrial amounts of sugar and other high calorie ingredients. This would totally negate the benefit gained from the coffee.
4. Drink green tea
Like coffee, green tea has many benefits. It contains a lower dose of caffeine, but is also packed with antioxidants called catechin, which “work” with the caffeine to burn even more fat.
Although scientists are mixed on this issue, there are many studies that prove that green tea (consumed as a beverage or dietary supplement) can also promote weight loss.
5. Switch to coconut oil.
Coconut oil is very good for your health. With its high content of special fats, called medium-chain triglycerides, it is metabolized by the body differently from other fats.
It has been established by researchers that these fats stimulate the metabolism and burn an additional 120 calories per day while reducing appetite. In total, you will consume nearly 256 fewer calories per day.
Of course, it is not a question of adding coconut oil to what you have already cooked, but of replacing the oil you use for your culinary preparations.
6. Take glucomannan supplements
Several studies claim that the fiber called glucomannan leads to weight loss. This type of fiber absorbs water and temporarily “settles” in the intestines, making you feel full and stopping the urge to eat.
Studies have shown that individuals taking this type of supplement lose more weight than those who do not.
7. Reduce sugar
Added sugar is the worst ingredient in our modern diet, and unfortunately, most of the population consumes too much of it.
Science proves that sugar consumption is strongly associated with the risk of obesity, diseases such as type 2 diabetes, heart disease and many others.
If you want to lose weight, it is imperative to reduce these added sugars. Be sure to read 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 also been shown that refined carbohydrates can represent a significant spike in blood sugar, leading to a feeling of hunger which has the effect of increasing food intake a few hours later. Eating refined carbohydrates is therefore strongly associated with obesity.
9. Start a low carbohydrate diet
If you want to get all the benefits associated with a carbohydrate restriction, consider a low carbohydrate diet and try to stick to it all the way.
As several studies have shown, such a diet can help you lose 2 to 3 times more weight than a standard low-fat diet, while improving your health.
10. Eat on small plates
Eating on smaller plates has been proven to automatically reduce the number of calories consumed. Researchers have looked into this issue and found that individuals tend to underestimate the amounts when they eat their food in large dishes.
11. Control your portions or count calories
Portion control (eating less) and calorie counting can be very useful for obvious reasons.
Several studies show that keeping a diary of what you eat (or simple pictures of meals) improves weight loss.
Anything that helps make you aware of what you are eating is helpful.
12. Keep healthy food on hand
Keeping good food close by can prevent you from eating unhealthy food if you get peckish.
So keep some small snacks close by that are easily portable and simple to prepare, such as fruit, nuts, baby carrots, yogurt, hard-boiled eggs.
13. Wash your teeth after eating
The American site Authority Nutrition admits to not knowing any study on this subject, but many people recommend brushing their teeth right after a meal. That way, you won’t be tempted to eat a last snack late at night.
14. Eat spicy food
Spicy foods such as cayenne peppers, for example, contain capsaicin, an element capable of boosting the metabolism and reducing appetite.
15. Do aerobics
Practicing aerobics (cardiovascular training) is a great way to burn calories and improve your physical and mental health.
It seems that aerobics is very effective in the loss of abdominal fat, the unhealthy fat that is deposited around the organs and causes metabolic disorders.
16. Lift weights
One of the side effects of the diet in general is the tendency to cause muscle loss and a slowdown in metabolism.
The best way to deal with this problem is to do some resistance training, such as lifting weights for example. Studies show that lifting weights keeps the metabolism strong, which prevents loss of muscle mass.
17. Eat more fiber
Foods high in fibre are often recommended for weight loss. Although scientists are mixed on this subject, some studies prove that fibre increases the effect of satiety and helps to keep weight under control over the long term.
18. Eat more fruits and vegetables
Vegetables and fruits have many properties that make them excellent adjuvants in weight loss.
They have a relatively low caloric intake, but a large amount of fiber. In addition, they are rich in water, which gives them a low energy density.
Studies show that individuals who eat fruits and vegetables tend to weigh less. These foods are also very healthy and nutritious. It is therefore crucial to consume them.
19. Chew slowly
Our brain needs a moment to “record” that we have eaten enough. Some studies point out that chewing slowly can help you 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 show that poor sleep is one of the most important factors in obesity. It increases the risk of obesity by 89% in children and 55% in adults.
21. Fight food addiction
A recent 2014 study of 196,211 individuals shows that 19.9% of those surveyed met the criteria for food addiction.
If you suffer from uncontrolled cravings and are unable to control your food intake, you may be addicted to food.
In this case, it is important to get help, as such a problem makes weight loss almost impossible.
22. Eat more protein
Protein is important when it comes to weight loss.
Eating a high-protein diet boosts the metabolism by 80 to 100 calories per day. In addition, by increasing the feeling of satiety, it allows you to eat nearly 441 fewer calories per day.
Another study proves 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. Whey Protein Dietary Supplements
If you are having trouble integrating protein into your diet, taking supplements may be an alternative.
One study shows that replacing a portion of your caloric intake with protein can help you lose 3.5 kg, while increasing muscle mass.
24. Don’t drink the calories
As you can see, sugar is bad, but sugar in liquid form is even worse!
Keep in mind that this also applies to fruit juices. Some juices contain the same amount of sugar as a soda. Eat whole fruit, but consume fruit juice carefully (or simply avoid it).
25. Eat whole foods (real food).
If you want to be healthy, the best thing you can do is to eat whole, single-ingredient foods.
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 a list of ingredients since it is the ingredient.
26. Don’t diet, eat healthy (don’t eat less, eat better).
The biggest problem with “diets” is that they never work over the long term. What happens most often is that people who are dieting tend to gain weight afterwards.
One should not focus from the start on dieting or weight loss. The goal is to be in better health and to reach a healthy weight. So take care to nourish your body instead of depriving it.
Weight loss should follow this line as a secondary consequence.