Top 25 Weight Lose tips which scientifically proven

The dieting industry is full of myths and miracle recipes that rarely work. In the best of cases, we manage to lose that extra weight ... to take them back sometime later. Here is a list of scientifically proven tips for losing weight.

The American health site, Authority Nutrition has compiled a list of 25 tips for getting back in shape, all backed by scientific evidence and studies.

1. Drink water (especially before meals)

We keep repeating, you have to drink lots of water. Drinking water can boost metabolism by 24 to 30% over a period of about 1 hour, and helps the body burn calories, making it an excellent adjuvant in weight loss.
A study shows that drinking half a liter of water almost an hour before a meal causes us to eat fewer calories and therefore helps us lose up to 44% more weight.

2. Eat eggs for breakfast

Eating eggs can have all kinds of benefits, including weight loss.
Scientists have looked into the matter and found that replacing a breakfast of cereal with eggs also helps to eat fewer calories for the next 36 hours, and therefore to lose more body fat.
If you can't eat eggs for any reason, don't panic. Any other source of quality protein consumed for breakfast will do the trick.

3. Drink coffee (preferably black)

Too often demonized, coffee is actually loaded with antioxidants, and can therefore have a number of health benefits.
Studies prove it. Caffeine increases metabolism by 3 to 11% and increases fat burning from 10 to 29%. Make sure, however, not to add industrial amounts of sugar and other high-calorie ingredients. This would completely cancel the profit earned from coffee.

4. Drink green tea

Like coffee, green tea has many benefits. It contains a lower dose of caffeine but is also packed with antioxidants called catechins, which "work together" with caffeine to burn even more fat.
Although scientists are mixed in this case, there are many studies to prove that green tea (consumed as a drink or as a food supplement) can also promote weight loss.

5. Put yourself in coconut oil

Coconut oil is very good for health. With its high level of special fats, called Medium Chain Triglyceride, it is metabolized by the body differently from other fats.
It was established by researchers that these fats stimulate metabolism and make burning 120 extra calories per day while reducing appetite. In total, you will consume almost 256 calories less per day.
It is not, of course, a question of adding coconut oil to what you have already cooked, but of replacing the oil that you use for your culinary preparations.

6. Take Glucomannan Supplements

Several studies claim that fiber called glucomannan causes weight loss. This type of fiber absorbs water and is temporarily "deposited" in the intestines, which makes one belief in a feeling of satiety and stops the urge to eat.
Studies have shown that people taking this kind of supplement lose more weight than those who don't.

7. Reduce sugar

Added sugar is the worst ingredient in our modern diet, and unfortunately most people overeat.
Science proves that sugar consumption is strongly associated with the risks of obesity, diseases such as type 2 diabetes, heart disease, and many others.
If you want to lose weight, it is imperative to reduce these added sugars. Make sure you read the labels because even so-called "healthy" foods are packed with sugar.

8. Eat less refined carbohydrates

Refined carbohydrates, often sugar or grains from which the fibrous and nutritious part has been extracted (such as white bread or pasta).
Refined carbohydrates have been shown to represent a significant spike in blood sugar, leading to a feeling of hunger, which in turn increases food consumption a few hours later. Eating refined carbohydrates are therefore strongly associated with obesity.

9. Start a low-carb diet

If you want to have all the benefits associated with a carbohydrate restriction, consider a low-carb diet and try to stick to it until the end.
As several studies have shown, such a diet can help lose 2 to 3 times more weight than a standard low-fat diet, while improving our health.

10. Eat on small plates

Eating from smaller plates has been proven to automatically reduce the number of calories you eat. Researchers have looked into this and found that people tend to underestimate the amounts when they eat their food in large dishes.

11. Control your portions or count calories

Portion control (eating less) calorie counting can be very helpful for obvious reasons.
Several studies show that keeping a diary recording what you eat (or just pictures of meals) improves weight loss.
Anything that helps raise awareness that you are eating is helpful.

12. Keep healthy food on hand

Keeping good food close by can keep you from eating unhealthy food if you are hungry.
So have some small snack bars near you that are easily transportable and simple to prepare, such as fruit, nuts, baby carrots, yogurt, hard-boiled eggs.

13. Wash your teeth after a meal

The American site Authority Nutrition admits to not knowing any study on this subject, but many are those to recommend to brush the teeth right after the meal. So you won't be tempted to eat the last snack late at night.

14. Eat spicy food

Spicy food like cayenne peppers, for example, contain capsaicin, an element capable of boosting metabolism and reducing appetite.

15. Do aerobics

Aerobics (cardiovascular training) is a great way to burn calories and improve your physical and mental health.
It seems that aerobics is very effective in losing abdominal fat, this unhealthy the fat that deposits around the organs and causes metabolic disorders.

16. Lift weights

One of the side effects of the diet, in general, is the tendency it has to cause muscle loss and a slower metabolism.
The best way to deal with this problem is to do some resistance training, like lifting weights for example. Studies show that lifting weights keeps your metabolism strong, which prevents loss of muscle mass.

17. Eat more fiber

Foods rich in fiber is often recommended when you want to lose weight. Although scientists are mixed about this, some studies show that fiber increases the effect of satiety and helps to keep some weight control over the long term.

18. Eat more fruits and vegetables

Vegetables as well as fruits have several properties which make them excellent additives in weight loss.
They have a relatively low caloric intake, but a large number of fibers. In addition, they are rich in water, which gives them a low energy density.
Studies show that people who eat fruits and vegetables tend to weigh less. These foods are also very healthy and very nutritious. It is therefore crucial to consume it.

19. Chew slowly

Our brain needs a moment to "record" that we have eaten enough. Some studies point out that chewing slowly can help you eat less and increases the production of hormones responsible for weight loss.

20. Sleep well

Sleep is often underestimated but is as important as eating right and exercising.
Studies show that poor sleep is one of the most important factors in obesity. It increases the risk of obesity by 89% in children and 55% in adults.

21. Fight food addiction

A recent study dating from 2014, carried out on 196,211 individuals, shows that 19.9% ​​of those questioned met the criteria for food addiction.
If you suffer from uncontrolled cravings and cannot control your diet, you may be addicted to food.
In this case, it is important to get help, because such a problem makes weight the loss almost impossible.

22. Eat more protein

Protein is important when it comes to losing weight.
Eating a protein-rich diet boosts your metabolism by 80 to 100 calories per day. In addition, by increasing the feeling of satiety, they make it possible to eat nearly 441 calories less per day.
Another study shows that a protein intake reduces the obsessive desire to eat by 60%, while also reducing the late-night appetites.
Adding protein to your diet (without missing out on anything) is one of the easiest ways to lose weight.

23. Dietary supplements based on whey protein

If you're having trouble incorporating protein into your diet, taking supplements maybe an alternative.
A study shows that replacing part of your calorie intake with protein can make you lose 3.5 kg while increasing muscle mass.

24. Don't drink the calories

You will understand, sugar is bad, but sugar in liquid form is even more so!
Keep in mind that this also applies to fruit juices. Some indeed contain the same doses of sugar as a soda. Eat whole fruit, but consume fruit juice carefully (or just avoid it).

25. Eat whole foods (real food)

If you want to be healthy, the best thing to do is to eat whole foods, consisting of only one ingredient.
These foods are naturally satietogenic. It is therefore difficult to gain weight if the majority of your diet is based on this type of food.
Keep in mind that "real food" does not require a list of ingredients since it is the ingredient.
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