25 Proven Tips for Safe Weight Loss

Weight loss industry is full of myths. Some of them are great and some are full of question marks. Even without any proof, many methods are mentioned, they are said to be very useful. In addition, over the year’s scientists have identified several strategies that are considered effective.

25 Proven Tips for Safe Weight Loss

Here are some evidence-based weight loss tips

Drink water especially before meals it is claimed that drinking water can aid weight loss, and this is indeed true. Drinking water speeds up the metabolism by 24-30% in a period of 1-1.5 hours and helps you burn a few calories.

One study showed that drinking half a litter of water half an hour before meals helped dieters eat fewer calories and lose 44% more weight.

Eat eggs for breakfast

Eating a whole egg for breakfast will help you lose weight along with its many benefits. Studies have shown that eating an egg-based breakfast instead of a grain-based breakfast will help you eat fewer calories and lose more weight and more body fat for the next 36 hours.  If for some reason you can’t eat eggs, you can make up for it with any healthy protein source.

For coffee

The good quality coffee is loaded with antioxidants and can have many health and mental benefits. Studies show that the caffeine in coffee speeds up metabolism by 3-11% and can increase fat burning by up to 10-29%.

Do not add sugar or other high-calorie ingredients. This will completely remove all the benefits you will get from coffee.

For green tea

Like coffee, green tea has many benefits. Green tea contains small amounts of caffeine, but is also loaded with powerful antioxidants called catechins, which are thought to work with caffeine to increase fat burning.

There are many studies showings that green tea (as a beverage or as a green tea extract supplement) can help with weight loss.

Use coconut oil

Coconut oil is very healthy. Coconut oil is rich in special fats called medium chain triglycerides, which metabolize differently from other fats. These fats have been found to speed up metabolism by up to 120 calorie intake per day and also support 256 calories less intake per day by reducing your appetite.

Keep in mind that this isn’t about adding coconut oil to the foods you eat, it’s about replacing some of the oils you still use for cooking with coconut oil.

Take a glucomannan supplement

Studies have shown that a fibber called glucomannan can cause weight loss. This is a type of fibber that absorbs water, making you feel full, thus helping you eat fewer calories. Studies have shown that people who take glucomannan supplements lose slightly more weight than others.

Avoid sugar loaded foods

Studies have shown that sugar (and high fructose corn syrup) consumption is associated with risks of obesity, heart disease, and diseases such as type 2 diabetes. If you have decided to lose weight, stay away from sugar-loaded foods as much as possible.

Reduce refined carbohydrate consumption

The nutritious portion of refined carbohydrates and most of their fibber have been removed. Studies show that refined carbohydrates spike blood sugar quickly, causing an increased feeling of hunger a few hours later. It is possible to associate refined carbohydrates with fatness. If you’re going to eat carbohydrates, make sure they’re full of natural fibber and nutritious parts.

Stick to a low-carb diet

To see all the benefits of carb reduction, consider a low-carb diet. Research shows that such a diet or eating habit can help you lose 2-3 times more than a low-fat diet, while also improving your health.

Use smaller plates

You should use small plates for less food consumption. It has been shown to really work for weight loss.

Count your portions and check your daily calories

For some reason, portion control (eating less) or calculating calories can be very helpful. Keeping a food diary, noting what you eat, taking pictures, calculating your total calorie intake can help you lose weight. Anything that raises awareness of what you’re eating can be helpful.

Keep healthy foods nearby in case you feel hungry

If you keep healthy foods within easy reach, your consumption of unhealthy foods will decrease in case of sudden hunger. A few snacks, fruits, a handful of nuts, carrots, yogurt, an egg or two that can be easily transported and prepared simply can be saviour’s in these situations.

Brush your teeth after eating

If you brush your teeth after a meal, you can avoid your midnight snacks.

Eat spicy foods

Spicy foods such as Cayenne (Albanian) pepper speed up the metabolism. This type of spice also contains Capsaicin (capsaicin), a compound that can curb your appetite.

Do aerobic exercise

You must do aerobic exercise because lt is an excellent way to burn calories and improve your physical and mental health. It is a very effective method to get rid of the fat in the abdomen and the unhealthy fat that accumulates around your organs and causes metabolic diseases.

Lift weights

The worst side effects of dieting are muscle loss and metabolic slowdown. The best way to prevent this is to do resistance exercise, such as lifting weights. It is possible to prevent muscle loss and keep your body fit with weight training.

The important thing in the slimming process is not only to burn fat, you also need to make your body appearance fit. For this reason, it is recommended to do such resistance exercises.

Take care to consume fibrous food

Fiber is mostly recommended for weight loss. Studies show that fiber (especially viscous fiber) can increase satiety and help you to control your weight for long time.

Eat more vegetables and fruits

Vegetables and fruits have very few calories, but they are fibrous and full of energy. They are also rich in water. They take some time to chew and they keep you full.

It has been observed that people who consume more vegetables and fruits have a much better weight balance. These foods are healthy and nutritious, so the consumption of vegetables and fruits is important for many reasons.

Chew slower and more

Chew slower and more will take some time for your brain to register that you have eaten enough. In some studies, it has been observed that chewing more slowly helps to eat fewer calories and increase the production of weight-loss-related hormones.

Sleep well

Good sleep is very important as eating healthy food and exercising. Studies have shown that poor sleep is one of the risk factors for obesity.

Overcome your food addiction

If you can’t leave eating less food, you may be addicted to food. Before you start losing weight, be sure to focus on this issue. If necessary, go to the doctor and try to take the necessary precautions.

Eat more protein

Protein is the most important nutrient in the weight loss process. Protein-based diets stimulate your body metabolism by 80-100 calories, while allowing you to take 441 calories less. You  should add protein to your diet (without restricting anything) is one of the easiest, most effective, and most delicious ways to lose weight.

Take a whey protein supplement

If you’re having trouble getting protein in your diet, taking supplements can be helpful. Studies have shown that if you supplement some of your daily protein intake with whey protein, it will help you lose weight while also increasing lean muscle mass.

Avoid high-calorie sugary drinks

You must be noted that sugar is bad, but sugar in liquid form is even worse. According to research, consumption of liquid sugar is the most important factor for weight gain in modern diet systems. Studies have shown that sugary foods and beverages are associated with a 60% risk of obesity in terms of daily consumption in children.

This is also true for fruit juices, they contain just as much sugar as cola and similar sodas. Eat fruit but drink juice sparingly (or leave it out altogether).

Do not diet, pay attention to a healthy diet

One of the major problems with diets is that they fail in the long run. Most of the dieters tend to gain more weight over time. Try to adopt healthier eating habits instead of dieting.

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