Strange and impossible to follow advice, “miracle” diets with no evidence behind it, and other unsubstantiated claims sometimes plague the field of nutrition information.
But, over the years, scientists in the field of nutrition have definitely been able to prove that some strategies are effective when losing weight. It is time to review them.
1. Drink water, especially before meals
Drinking water can speed up your metabolism by 24-30% in 1 to 1.5 hours, helping you burn off some extra calories.
One study showed that drinking a pint of water an hour and a half before meals helped dieters lose 44% more weight.
2. Eat eggs for breakfast
Eggs have many benefits, including helping you lose weight.
Replacing a cereal-based breakfast with eggs can lead to fewer calories in the next 36 hours, losing weight and body fat.
And if for some reason you can’t have eggs, any other quality protein source works too.
3. Drink coffee (preferably black)
Coffee has sometimes been unfairly demonized. When it is of good quality, it is packed with antioxidants and numerous ways to contribute to good health.
Caffeine can increase metabolism by 3-11% and fat elimination by 10-2%.
Of course: you have to make sure not to add large amounts of sugar or other high-calorie ingredients since that would cancel all its benefits.
4. Drink green tea
Green tea contains small amounts of caffeine, but it also includes powerful antioxidants called catechins, which are believed to work in synergy with caffeine to enhance the fat-burning effect.
Although the evidence is not entirely firm, many studies show that green tea (both the drink and the extract in supplement form) can help you lose weight.
5. Cooking with coconut oil
Coconut oil is very healthy. It is high in medium-chain triglycerides, which are metabolized differently than other fats.
These triglycerides have been shown to raise your metabolism in the range of up to 120 calories a day and also reduce your appetite, which could end up consuming up to 256 fewer calories per day.
The idea is not, however, to add it over something that has already been cooked in the traditional way, but to replace some of the fats that are usually used in cooking with coconut oil.
6. Cut back on added sugars
Most people eat too much added sugar. This consumption is strongly associated with the risk of obesity and diseases such as type 2 diabetes and heart problems.
If you want to lose weight, you need to cut back on added sugar and high fructose corn syrup. And make sure you read food labels carefully, as many supposedly healthy products are sometimes full of sugar.
7. Eat less refined carbohydrates
Refined carbohydrates are usually sugars or grains that have been stripped of their fibrous and nutritious parts.
Scientific studies show that refined carbohydrates can raise blood sugar quickly, leading to hunger and cravings, and increased food intake within hours. Consuming them is strongly linked to obesity.
Thus, if carbohydrates are to be consumed, it is better to ensure that they are being consumed with their natural fiber included.
8. Follow a low carbohydrate diet
Extensive research shows that sticking to a low-carbohydrate diet can help you lose two to three times more weight than a standard low-fat diet. And, at the same time, it contributes to better health.
9. Consume more fiber
Fiber is usually recommended for weight loss. Although the evidence is not conclusive, some research shows that fiber, especially viscose, increases satiety and helps with long-term weight management.
10. Eat more vegetables and fruits
Both vegetables and fruits have properties that make them very effective for weight loss.
They contain very few calories, but a lot of fiber. They are also rich in water, which gives them a low energy density. In addition, they take time to chew and provide satiety.
Several studies show that people who consume them tend to weigh less. These foods are also very healthy and nutritious, which is why eating them is important for reasons other than losing pounds.
11. Sleep well
Sleep is sometimes overlooked, but it is just as important as eating healthy and exercising.
Poor sleep is one of the main risk factors for obesity, linked to an 89% higher risk in children and 55% higher in adults.
12. Overcome food addictions
A study conducted on 196,211 individuals in 2014 found that 19.9% of people fell within the criteria for food addiction.
If you have powerful cravings and you can’t control your diet no matter how hard you try, you may be dealing with a case of this addiction.
And the only thing that works is getting help. Trying to lose weight without dealing with that problem first is almost impossible.
13. Consume more protein
Following a high protein diet has been shown to speed up your metabolism by 80 to 100 calories per day.
One study showed that converting to protein 25% of the calories consumed per day reduced obsessive thoughts about food by 60%, while cutting nighttime cravings in half.
Thus, simply adding protein to the diet, without restricting anything, is one of the easiest and most effective (and delicious) ways to lose weight.