Losing weight has practically become an “Industry” behind which hundreds of myths are hidden and where people are advised to do all kinds of strange things to achieve it. However, over the years, scientists discovered some strategies that seem to work for eating less. We are going to give you some tips that you can put into practice along with your meal plan and your exercise routine.
1) DRINK WATER, ESPECIALLY BEFORE MEALS.
Many times we hear that water helps you lose weight. And it is true, because the consumption of 1.5 liters of water can accelerate the metabolism between 24 and 30% which results in less appetite and more burning of calories.
2) EAT EGGS DURING BREAKFAST.
Can eating eggs help you lose weight? If this is true. Or at least it is a source of protein that means you do not need to eat so many calories the rest of the day.
3) DRINK COFFEE (PREFERABLY BLACK).
Coffee is beneficial for our body because it has a large amount of antioxidants and accelerates metabolism between 3 and 11%.
Take care not to add sugar, milk or cream so as not to cancel your benefits.
4) DRINK GREEN TEA.
Like coffee, green tea also has many advantages, one of which is that it helps you lose weight.
Green tea contains small amounts of caffeine, but is also loaded with potent antioxidants called catechins, which is also thought to act like caffeine burning fat.
There are many studies that show that green tea (either as a beverage or a green extract supplement tea) can help you lose weight.
5) COOK WITH COCONUT OIL.
Coconut oil is very healthy. It has a high content of special fats called medium chain triglycerides, which are metabolized differently from other fats.
It has been shown that they can increase metabolism, and also reduce appetite so that you eat up to 256 fewer calories per day.
6) TAKE A GLUCOMANNAN SUPPLEMENT.
Glucomannan is a natural dietary fiber that helps you lose weight.
It is a type of fiber that absorbs water and settles in the intestine for a while, giving a feeling of fullness and as a result, fewer calories are ingested.
Studies have shown that people who supplement their diet with glucomannan lose a little more weight than those who do not.
7) REDUCE THE CONSUMPTION OF ADDED SUGAR.
Added sugar is the worst ingredient in the modern diet, and most people consume a lot of it daily.
Studies show that the consumption of sugar (and high fructose corn syrup) is strongly associated with the risk of obesity, as well as diseases such as type 2 diabetes, heart disease and others.
If you want to lose weight it is important that you reduce the amounts of sugar you eat. Be sure to read the labels, because even so-called health foods can contain high doses of sugar.
8) EAT LESS REFINED CARBOHYDRATES.
Refined carbohydrates are usually sugar or grains that have been stripped of their fibrous and nutritious parts (including white bread and pasta).
Studies show that refined carbohydrates can cause spikes in blood sugar quickly, leading to hunger, cravings and increased food intake soon after eating. Eating refined carbohydrates is strongly linked to obesity.
If you are going to eat carbohydrates, be sure to eat them with your original fiber.
9) FOLLOW A DIET LOW IN CARBOHYDRATES.
If you want to get all the benefits of a low carb diet, you can do it, since numerous studies show that a diet of this type can help you lose between 2 and 3 times more weight than a standard diet low in fat, while contributing benefits for your health.
10) USE SMALLER PLATES.
The use of smaller dishes has been shown to help people consume fewer calories automatically. It seems a weird trick, but it works to control the portions.
11) COUNT THE CALORIES.
Controlling the amount of calories can be very useful, for obvious reasons. There are also studies that show that keeping a food diary and noting what you eat can help you lose weight.
Anything that helps you become aware of what you are eating is likely to be useful.
12) KEEP HEALTHY FOODS AROUND IN CASE YOU ARE HUNGRY.
Keeping a healthy amount of food nearby can help you avoid eating something unhealthy if cravings suddenly appear.
Snacks that are easy to transport and easy to prepare are whole fruits, a handful of nuts, carrots, yogurt, and a hard-boiled egg (or two).
13) BRUSH YOUR TEETH AFTER DINNER.
Although there are no scientific studies on this, many people recommend brushing their teeth and / or flossing after each meal. In theory, this would help not to be tempted to continue eating.
14) EAT SPICY FOODS.
Spicy foods like cayenne pepper contain capsaicin, a compound that can increase metabolism and reduce appetite a little.
15) AEROBIC EXERCISE.
Doing aerobic (cardiovascular) exercise is the most effective way to burn calories and contribute to your physical and mental health.
It seems to be particularly effective in losing belly fat, the unhealthy fat that tends to accumulate around the organs and cause metabolic diseases.
16) LIFTING WEIGHTS.
One of the worst side effects of the diet is that it tends to cause muscle loss and metabolic slowdown.
The best way to prevent this from happening is to do some type of resistance exercise, such as lifting weights. Studies show that weight lifting can help keep your metabolism high, and prevents you from losing valuable muscle mass.
Of course, it is not only important to lose fat, since toning muscles makes us look good and doing some kind of resistance exercise is fundamental to that.
17) EAT MORE FIBER.
Fiber is often recommended for the purposes of weight loss. Although the evidence is mixed, some studies show that fiber (especially viscous fiber) can increase satiety and help control your weight in the long term.
18) EAT MORE FRUITS AND VEGETABLES.
Vegetables and fruits have several properties that make them effective for weight loss.
They contain few calories, but a lot of fiber. They are also rich in water, which gives them a low energy density. They also take a while to chew, and they are very plentiful.
Studies show that people who eat vegetables and fruits tend to weigh less.
These foods are also very healthy and nutritious, so eating them is important for all kinds of reasons.
19) EAT SLOWLY.
It may take some time for the brain to record that you have eaten enough and some studies show that slower chewing can help you eat fewer calories and increase the production of hormones linked to weight loss.
20) SLEEP WELL.
Sleep is somewhat underestimated, but it can be as important as healthy eating and exercise.
Studies show that lack of sleep is one of the major risk factors for obesity, being related in an increase of 89% of obesity in children, and 55% in adults.