When it comes to losing weight, everyone has a special technique that promises immediate weight loss, but now always these promises are made with a scientific background. We decided to create 13 tips that have scientific validity.
1 – Drink plenty of water, especially before meals
It is a known claim that drinking water can help with weight loss. Drinking water can boost metabolism by 24%-30% over a period of 1 – 1.5 hour, helping you burn off a few more calories.
One study also showed that drinking a half-liter of water about 30 minutes before meals helped dieters eat fewer calories and lose 44% more weight, compared to those who didn’t drink the water.
2- Drink coffee and Black tea
Coffee, your best friend when it comes to productivity and waking up in the morning. Turns out that is not his only magic. Quality coffee is loaded with antioxidants and can have numerous health benefits. Studies show that the caffeine in coffee can boost metabolism by 11% and increase fat burning by up to 10 – 29%, it just needs to be black. Adding sugar or cream will increase its caloric density, making it lose some of its qualities.
Green tea contains smaller amounts of caffeine than black coffee but it’s loaded with powerful antioxidants called catechins, which are believed to work synergistically with caffeine to enhance fat burning.
3- Eat less Refined carbs
Products such as white bread and pasta include sugar and grains that have been stripped of their fibrous, nutritious parts. Studies have found that refined sugars can spike blood sugar rapidly leading to hunger, cravings and increased food intake a few hours later.
If you want to take this restriction to the next level, try committing to a low-carb diet. Numerous studies show that such a diet can help you lose 2 – 3 times as much weight as a standard low-fat diet while also improving your health.
4 – Photograph what you eat
Yes, indeed this is an unorthodox tip, that seems to have real results. By photographing your plate every day you will increase your awareness of what you eat and consciously adopt the food you eat.
5 – Don’t drink calories.
Sugar is bad. But sugar in liquid form is even worse. Studies show that calories from liquid sugar may be the single most fattening aspect of the modern diet. A study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children for each daily serving.
This applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like Coke.
6- Eat whole foods
Avoid processed foods, try to eat as clean as possible. Whole foods are much richer in nutrients and provide stability for much longer than processed foods. They will help you maintain a good weight and to feel healthier.
7 – Add healthy fats to your diet
Healthy fats digest more slowly than proteins and carbs. Which means if you eat them the feeling of hunger won’t bother you for a long time. A study conducted by the University of New York confirms that mono/ unsaturated fats help the body digest lycopene, lutein and beta-carotene. Include avocados, seeds, salmon, eggs in your diet to see improved changes in your body. e
8 – Wash fruits and vegetables with extra care
Fruits and vegetables are a great addition to your diet, but you need to wash them well. If you don’t properly wash your fruits and vegetables, the pesticides present in the food will interfere with your metabolism leading to weight gain. Even though these chemicals are supposed to protect food from parasites in this situation they end up having a negative influence on human health. Pesticides also disrupt thyroid processes which lead to a hormonal unbalance. Scientist suggests that they mess with the mitochondria which are the parts of the cells that turn the food you consume into energy.
9 – Breath in the smell of olive oil
Adding olive oil to food can leave you feeling much fuller more quickly. As it turns out the smell of olive oil has its own set of valuables to extending the period where the sugar is stable so you don’t feel hungry. Italian oils, in particular, contain the largest amount of chemicals that block the feeling of hunger so the rule is simple, more olive oil, less extra Kilos.
10 – Take calcium supplements if you can’t digest dairy products
Many people are lactose intolerant it’s far more easy to exclude dairy from their products all at once. It turns out this may not be a smart move. Dairy products like cheese or milk, contain a large amount of calcium which speeds up the metabolization of fats.
11 – Eat dark chocolate
A study showed that people who are on a slow carb diet and eat small amounts of dark chocolate don’t gain back the weight they lost. So it is a way to kill the desire for chocolate without a negative impact on your weight loss program.
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