15 Weight Loss Tips That Actually Works
Updated: Oct 17, 2019
It takes a long time to lose weight and maintain it. You cannot find an overnight solution for weight loss. Productive, and permanent weight loss measures takes some time. Mentioned below is the weight loss tips that actually works.
Facts that you should know about Weight Loss
Obesity is a disease that is chronic with serious complications which is difficult to treat. It takes a long time to lose weight and maintain it. You cannot find an overnight solution for weight loss. Productive, and permanent weight loss measures takes some time.
The key factors affecting weight loss are motivation, healthy eating, and regular workout. Reducing the weight will help you feel better and it will surely improve your health conditions.
After tobacco, obesity is the second leading reason for preventable deaths in the US. Non-obese people have fewer health problems than obese people do. Here are a few health problems that are caused due to obesity: Heart disease, type 2 diabetes, stroke, osteoarthritis, sleep apnea, colorectal cancer, uterine cancer, and depression.
People are advised quite often to try many crazy things to lose weight, most of which are useless and have no evidence behind them.
However, scientists have discovered many effective strategies.
Here are 15 weight loss tips that work.
1. Drink water before meals
It is claimed that drinking water before a meal helps reduce weight, and that is true.
Drinking water half to one hour before meals can help boost metabolism, this will help you burn a few more calories.
One study showed that drinking 500 ml of water before half an hour of meal helped dieters eat less calories and lose 44% more weight, compared to people who did not drink the water.
2. Eggs for breakfast
Eating eggs will have all kinds of benefits, including weight loss.
Studies show that eating breakfast with eggs might help you eat lesser calories for the next 36 hours and lose more weight and body fat.
If you do not eat eggs, that's okay, any other form of quality protein for breakfast will do the trick.
3. Drink black coffee
There are myths about coffee and caffeine and people have been unfairly demonized. Coffee is rich in antioxidants and can have many health benefits.
Studies show that caffeine in coffee might boost metabolism and help burn fat by 10 to 29%.
Just keep in mind not to add sugar or other high-calorie ingredient to your coffee, it might negate the benefits.
4. Drink Green Tea
Green tea also has many benefits like coffee, weight loss is one of them.
Green tea carries small amounts of caffeine, and it is abundant in antioxidants called catechins, which work synergistically with caffeine to promote fat burning.
5. Restrict added sugar
The most dangerous ingredient in the modern diet is added sugar. Many people consume more than enough of it, which lead to obesity.
Many studies show that high-fructose corn syrup (sugar) consumption is mainly associated with an increased risk of obesity, along with conditions including diabetes and cardiac disease.
Just avoid the added sugar, if you intend to lose weight. Always read labels, because your favorite health foods might be loaded with added sugar.
6. Consume less refined carbs
Refined carbohydrates are sugar and grains that have been stripped of their fibrous, nutritious parts.
Studies show that refined carbs will enhance blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is actively related to obesity.
If you prefer to eat carbs, try to eat them with their natural fiber.
7. Low-carb diet
A low-carb diet generally excludes most whole grains, beans, some fruits, bread, most of the sweets, vegetables that have starch, and some nuts and seeds. A low-carb diet plan includes small amounts of certain fruits, vegetables, and whole grain.
8. Use Smaller Plates
If you restrict your dinner to 800 calories, this simple technique might result in an estimated weight loss of around 10 pounds over 1 year. Many studies have proven time and again that smaller plates helps in consuming less meal. This reduction in lesser meal can lead to less calorie consumption and less fat production, hence reduction in weight.
9. Count calories
Weight loss programs that included counting of calories has led to lose weight of around 3.3 kg more than those who did not practice the counting of calories, according to a study. You tend to gain weight when you eat more calories than you burn. Counting calories will help you eat fewer calories and reduce weight.
10. Aerobic exercise
Aerobic exercise is one of the finest ways to burn belly fat. It is considered to be best for losing belly fat because it helps in burning more calories. Performing aerobic exercise is the best way to burn calories and improve your physical and mental health, according to Cris Slentz (exercise physiologist, Duke University).
11. Resistance exercise
Side effects of dieting cause muscle loss and slowdown of metabolism. Resistance exercise like weight lifting is the best way to prevent this. Lifting weight will help maintain your metabolism high and restrict you from losing muscle mass, according to a study.
It is significant not only to lose weight, but to build muscle as well. Lifting weight is crucial for a toned body.
12. Eat More Fiber
Fiber is recommended quite often to lose weight. Consuming foods rich in soluble fiber can help you lose weight. Soluble fiber helps in keeping your stomach bacteria healthy and helps in overall weight loss by reducing your appetite.
13. Get Good Sleep
Getting good sleep might be beneficial in weight loss. It is as much important as eating healthy and exercising.
According to many studies, poor sleep is one of the factors that contribute to weight gain. It is linked to an 89% increased risk of weight gain in youngsters and 55% in adults.
14. Avoid sugary drinks
According to a new research published in the England Journal of Medicine, “Sugary Drinks and Weight Gain are linked”. You might be carrying a risk of weight gain from sugary drinks. Sugar is considered bad, but sugar in the form of liquid is even worse. According to many studies, calories from liquid sugar might be the fat promoting aspect of the modern diet.
Consume fresh fruit, and avoid fruit juice always.
15. Healthy eating
Generally, dieting fails in the long run as people get fed up with it in the long run. It is better to become a healthier happier and fitter person than going on a diet cut. Focusing on the nourishment of your body is much better than depriving it. Eat healthier food which promotes weight loss. There are a lot of foods that are healthy to eat and tasty as well.
Many techniques can help you lose weight.
Some of the above tips are purely dietary, and some are lifestyle changes. If you practice these tips, you will find success in your goal of losing weight.