The weight loss industry is full of fad diets- Detox diets, low-calorie diets, over-the-counter diets or commercial diets that are full of myths. People are being advised to follow unrealistic diets that sadly won’t sustain in long term. On a positive note, Researchers over the past years have found some of the scientifically-proven weight-loss strategies.
Nutrihealthline.com compiles 10 Weight Loss Tips that are scientifically proven and will actually work. Try them out.
1. Use Smaller Plates with Smaller Serving Sizes
Reduce your portion size and count on the calories. We are psychologically tuned from our young age to finish off what is in our plates and not waste the food. Adding to it, it will take 20 minutes for your stomach to send the indication that you are full. Learn the amount of calories you are serving onto your plate. Several studies have scientifically proven that reducing your containers and serving plates size by 12 to 10 inches can cut down 22% of the calories you consume.
2. Increase Calcium Intake
A survey conducted at University of Tennessee by Zemel and his colleagues has proved that consuming three servings of calcium-high foods had speed up the weight loss by 50%, besides strengthening the bones. So, include low-fat versions of the healthy dairy foods yogurt, cheese, and milk in your daily diet.
3. Drink Water Before Meals
There are lot of claims that drinking water before meal can help you with your weight loss strategy, and it is scientifically proven. A research study has proved that consuming a half liter (17 oz) of water, half an hour before meals can help the individuals lose 44% more weight. Drinking water before meals makes you full, and you end up eating only fewer calories. Plus, water boosts metabolism, and aids in burning off few additional calories.
4. Eggs in Breakfast Regime
Eggs are not much directly linked to weight loss, but the high quality protein food makes you full, and helps you consume fewer calories for the next 24 hours, and as a result making you lose body fat. A research study has found that Women who ate two eggs for breakfast five times a week for 8 weeks lost 65% more weight, reduced waist circumference by 83% compared to those women who ate bagels for breakfast.
5. Caffeine Boosts Fat Burn
Coffee taken in moderate quantity can help you burn calories, and boost your metabolic rate. Black Coffee has the potential to change hormones levels and lower your appetite and cravings. The Caffeine in Coffee boosts metabolic rate by 3-11%, and increases the fat burn by 10-29%, but ensure you don’t add up too much of syrups, cream and sugar.
6. Low Carbohydrate Diet
To get the benefits of the carbohydrates, consider opting for the low carb diet (high in protein, fat and healthy vegetables) as it helps you lose twice or thrice the weight as much as low-fat diet. Avoid the intake of refined carbohydrates such as sugar or grains, which are stripped off their fibrous, nutritious portions. Refined Carbs can increase your cravings and is associated with Obesity. Include Meat, fish, eggs, vegetables, fruit, nuts, seeds, healthy oils in diet, and avoid Sugar, wheat, seed oils, trans fats, low-fat products.
7. Sip Green Tea
Green Tea is loaded with powerful antioxidants catechins, and has been linked to weight loss, reduced anxiety, and stopping the growth of cancer cells. A research study has found that daily consumption of Green Tea can reduce body fat percentage, waist circumference and abdominal fat.
8. Lift Weights
Too much of diet and weight loss strategies can result in muscle loss and metabolic slowdown, and to prevent this from happening, inculcate some resistance exercises, like lifting weights. Several research studies have shown that weight lifting boost metabolism and prevent you from losing the muscle mass. Opting for resistance exercises can make you fit.
9. Aerobic Exercises
Aerobic Exercises can burn calories and makes you physically and mentally active. Doing Aerobic Exercises lets you lose belly fat, which is unhealthy fat that builds up around organs and harms you. Doing these exercises on a regular basis can help you lose unwanted body fat.
10. It’s About Eating Healthy, Not Diet
Remember, Diet or Weight loss programs are not for long-term. In fact few studies have found that people who tend to do heavy diets gain more weight over time. Don’t go for diet programs; rather choose to become healthy and fit. Eat whole, minimally processed, nutritious foods that are as close to as its natural form as possible.
*Results may vary from person to person and results are not guaranteed