Do you know health conscious people’s overt and overwhelming obsession with weight loss has formed and fostered an industry? It is called weight loss industry. The industry is booming. This is because, it sells hopes and the unsuspecting buyers believe in fake promises because they are not aware of their vulnerability.
The industry is full of craps and the overweight and obese people fall for crazy things without bothering to know if these are supported by glowing evidences.
Good news is there are healthy ways to lose weight and it is not a myth. Followings are some most effective and evidence-based weight loss tips:
Drink Water before Meals
Drinking plenty of water detoxifies your body and helps you lose weight. A study shows drinking water increases metabolic activity by 24–30% over a period of 1–1.5 hours and thus, helps burn fat off a few more calories.
Eat Eggs in Breakfast
Make eggs a staple food for your breakfast. Eggs are a good source of protein and help you shed weight.
Replace your grain-based breakfast with boiled or poached eggs (or any source of rich protein if you don’t eat eggs). As per a study, it will cut down your calorie intake for the next 36 hours and result into weight loss and fat burning.
Drink Green Tea
Green tea offers several benefits including weight loss. It packs in powerful antioxidants (catechins) and a very small amount of caffeine, which work together to boost fat burning mechanism.
Many studies claim that a green tea extract supplement or green tea beverage really works for weight loss.
Coffee has often been demoted to and demonized as a ‘Harmful’ beverage. Unfortunately, it is an unfair judgment and the myth must be busted.
Coffee, a rich source of antioxidants, has several health benefits. A research suggests that drinking coffee enhances metabolism by 3–11% and boosts fat burning by 10-29%.
Avoid adding sugar or other high-calorie components to your coffee. Black coffee is really good for health; never mind enjoying the beverage once or twice a day.
Reduce Sugar Intake
Added SUGAR is the real DEMON in your DIET. Most people take too much of it. According to studies, excessive sugar consumption increases the risk of obesity, heart disease and Type 2 diabetes.
If you plan to lose weight, reduce intake of added sugar. Read labels to make sure if the foods contain no added sugar. And yes, you should also avoid sugary drinks and fruit juice.
Cut down on Refined Carbs
Refined carbohydrates (for example, pasta and white bread) are loaded with sugar. Moreover, grains without fiber are stripped of their nutritional value.
Studies associate refined carbs with rapid hyperglycemia that causes more cravings for food and weight gain.
Make sure the carbs you take are full of natural fiber for the desired benefits.
Adopt a Low-Carb Diet
Commit yourself to a low-carb diet if you want to make the most of carb restrictions.
Several studies claim that a low-carb diet helps an obese person lose weight 2-3 times more than a standard low-fat diet while also contributing to overall health improvement.
Control Portion or Count Calories
Portion control simply means eating less. It is important to count your calorie intake in order to lose weight.
Maintain a food diary or click photos of your regular meals; it will work as a reminder for you what to take and what to avoid.
Keeping a tab on what and how much go inside will benefit you in numerous ways.
Carry Healthy Food with You
If you are travelling, make sure to carry healthy foods in your lunch box. It is a way to prevent you from gorging on junk foods whenever you feel hungry.
Whole fruits, baby carrots, nuts, hard-boiled eggs and yogurt are some of the simple-to-cook and easy-to-carry snacks.
Eat Spicy Foods
Surprised! Taking spicy foods has some interesting benefits, especially for those who want to lose weight.
Chili peppers are high in capsaicin. The compound is believed to reduce your craving and increase metabolism.
As per a study, capsaicin might not have long-time efficacy as people tend to develop tolerance to its benefits over time.
Eat More Vegetables and Fruits
Vegetables and fruits contain a lot of fiber but few calories. They are high in water content but low in energy density.
These nutritious foods are good for your weight-loss goals and overall health.
Do Aerobic Exercise
It is an excellent and entertaining way to burn calories and promote your physical as well as mental health. Aerobic exercises are especially good for losing peripheral fat responsible for metabolic disease.
Have Enough Sleep
Don’t underestimate the power of shut-eyes. Studies demonstrate that poor sleep increases the risk of obesity (55% in adults and 89% in children).
Increasing protein and fiber intake and cutting on added sugar are some examples of healthy eating tips that you should incorporate into your daily life for a slim and healthy body.
Mindful eating is equally important as it helps you monitor what and how much portion you are taking with every meal.
Try to adopt a few dietary, lifestyle and other tips; a combo works better to meet your weight loss goals.