The weight loss industry is full of myths.
People
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 10 weight loss tips that are actually evidence-based.
1. Drink Water, Especially
Before Meals
It is
often claimed that drinking water can help with weight
loss — and that’s 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 (17 ounces) of water about half an hour
before meals helped dieters eat fewer calories and lose 44% more
weight, compared to those who didn’t drink the water.
2. Eat Eggs For
Breakfast
Eating
whole eggs can have all sorts of benefits, including helping you lose
weight.
Studies
show that replacing a grain-based breakfast with eggs can help you eat fewer
calories for the next 36 hours as well as lose more weight and body fat.
If you
don’t eat eggs, that’s fine. Any source of quality protein for breakfast should
do the trick.
3. Drink Coffee
(Preferably Black)
Coffee
has been unfairly demonized. Quality coffee is loaded with antioxidants and can
have numerous health benefits.
Studies
show that the caffeine in coffee can boost metabolism by 3–11% and
increase fat burning by up to 10–29%.
Just
make sure not to add a bunch of sugar or other high-calorie ingredients to your
coffee. That will completely negate any benefits.
4. Drink Green
Tea
Like green
coffee beans, green tea also has many benefits, one of them being
weight loss.
Though
green tea contains small amounts of caffeine, it is loaded with powerful
antioxidants called catechins, which are believed to work synergistically with
caffeine to enhance fat burning.
Although
the evidence is mixed, many studies show that green tea (either as a beverage
or a green tea extract supplement) can help you lose weight.
5. Try
Intermittent Fasting
Intermittent
fasting is a popular eating pattern in which people cycle between periods
of fasting and eating.
Short-term
studies suggest intermittent fasting is as effective for weight loss as
continuous calorie restriction.
Additionally, it may reduce the loss of muscle mass typically
associated with low-calorie diets. However, higher-quality studies are needed
before any stronger claims can be made.
6. Green Coffee
Bean Extract
Green
coffee bean extract, promoted by American celebrity physician and talk-show
host Dr Oz, is one of the most popular weight loss supplements on the market.
Basically, green coffee beans are coffee beans that have not yet been roasted.
These coffee beans contain higher levels of chlorogenic acid than regular,
roasted coffee beans. It is claimed that the substance, chlorogenic acid, may
offer health benefits other than helping you lose weight.
Does green coffee help you lose weight?
Chlorogenic
acid, the main ingredient in green
coffee beans, is thought to affect how the body processes metabolism
and blood sugar. Studies in animals (mice and rats) showed that the compound
can help reduce body weight, as well as decrease fat absorbed from the
diet. Chlorogenic acid may also help reduce fat stored in the liver and improve
the function of adiponectin, the fat-burning hormone. Several studies suggested
that caffeine can increase metabolism by up to 3-11 per cent.
7. Cut
Back on Added Sugar
Added
sugar is one of the worst ingredients in the modern diet. Most people consume way
too much.
Studies
show that sugar (and high-fructose corn syrup) consumption is
strongly associated with an increased risk of obesity, as well as conditions
including type 2 diabetes and heart disease.
If you
want to lose weight, cut back on added sugar. Just make sure to read labels,
because even so-called health foods can be loaded with sugar.
8. Eat Less Refined Carbs
Refined
carbohydrates include sugar and grains that have been stripped of their
fibrous, nutritious parts. These include white bread and pasta.
Studies
show that 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’re going to eat carbs, make sure to eat them with their natural fiber.
9. 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.
10.Take
Probiotic Supplements
Taking probiotic supplements
containing bacteria of the Lactobacillus subfamily
have been shown to reduce fat mass.
However,
the same doesn’t apply to all Lactobacillus species.
Some studies have linked L. acidophilus with weight gain.
The bottom line
Numerous
techniques can aid your weight loss goals.
Some
of the above tips are purely dietary, involving eating more protein or cutting
back on added sugar.
Others
— such as improving sleep quality or adding a workout routine — are more
lifestyle-based. For example, chewing more slowly is one step you can take to
institute mindful eating.
If
you implement a handful of these tips, you’ll be well on your way to your
weight loss goals.
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