The diet industry is full of myths and miracle recipes that rarely work. In the best case, we manage to lose those extra pounds ... to take them back some time later. Here is a list of scientifically proven tips for losing weight.
The US health site, Authority Nutrition, has compiled a list of 26 tips for finding the line, all with scientific evidence and studies.
1. Drink water (especially before meals)
We can not stop repeating it, we have to drink a lot of water. Drinking water can boost metabolism by 24 to 30% over a period of about 1 hour, and help the body burn calories, making it an excellent adjunct in weight loss.
A study shows that drinking half a liter of water nearly an hour before a meal causes you to eat fewer calories and helps you lose up to 44% more weight.
2. Eat eggs for breakfast
Eating whole eggs can have all kinds of benefits, including weight loss.
Scientists have looked into the matter and found that replacing a cereal breakfast with eggs also helped reduce calories during the next 36 hours, and thus lose more body fat.
If you can not eat eggs for one reason or another, do not panic. Any other source of quality protein consumed at breakfast will do the trick.
3. Drink coffee (preferably black)
Too often demonized, coffee is actually bursting 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 by 10 to 29%. However, be sure not to add industrial quantities of sugar and other high caloric ingredients. This would completely cancel the profit earned from coffee.
4. Drink green tea, red tea
Like coffee, green tea has many benefits. It contains a lower dose of caffeine, but is also packed with antioxidants called catechins, which "collaborate" 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 dietary supplement) can also promote weight loss.
5. Put yourself in coconut oil
Coconut oil is very good for your health. With its high rate of special fats, called Medium Chain Triglyceride, it is metabolized by the body differently from other fats.
It has been established by researchers that these fats stimulate metabolism and burn 120 extra calories a day while reducing appetite. In total, you will consume nearly 256 calories less per day.
Of course, it is not a question of adding coconut oil to what you have already cooked, but of replacing the oil you use for your cooking.
6. Take glucomannan supplements
Several studies claim that the fiber called glucomannan causes weight loss. This type of fiber absorbs water and "settles" temporarily in the intestines, which makes you think of a feeling of satiety and stops the urge to eat.
Studies have shown that individuals taking this kind of supplement lose more weight than those who do not take it.
7. Reduce sugar
Added sugar is the worst ingredient in our modern diet, and unfortunately, most of the population consumes excessively.
Science shows that sugar consumption is strongly associated with 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 full of sugar.
8. Eat less refined carbohydrates
Refined carbohydrates, often sugar or grains from which the fibrous and nutritive part has been extracted (like white bread or pasta).
It has been shown that refined carbohydrates can represent a significant spike in blood sugar, leading to a feeling of hunger which has the effect of increasing food intake a few hours later. Eating refined carbohydrates is therefore strongly associated with obesity.
9. Start a low carbohydrate diet
If you want to have all the benefits associated with a carbohydrate restriction, consider a low carbohydrate diet and try to keep it to the limit.
As several studies show , such a diet can help you lose 2 to 3 times more weight than a standard low-fat diet, while improving your health.
10. Eat in small plates
It has been proven that eating in smaller plates automatically reduces the number of calories consumed. Researchers have looked at the issue and found that people tended to underestimate the quantities when they ate their food in large dishes.
11. Control your portions or count calories
Portion control (eating less) calculating calories can be very helpful for obvious reasons.
Several studies show that keeping a diary of what you eat (or simple pictures of meals) improves weight loss.
Anything that helps to make people aware that we are eating is helpful.
12. Keep healthy food at your fingertips
Keeping good food nearby can prevent you from eating an unhealthy food if you are feeling hungry.
So have some snacks close to you that are easy to transport and simple to prepare, such as fruits, nuts, baby carrots, yoghurt, boiled eggs.
13. Wash your teeth after the meal
The US Authority Nutrition website admits to knowing no studies on this subject, but many are those to recommend to wash their teeth right after the meal. So, you will not be tempted to eat a last snack late at night.
14. Eat spicy food
Spicy foods like Cayenne peppers for example contain capsaicin, an element that boosts metabolism and reduces appetite.
15. Do aerobics
Practicing aerobics (cardiovascular training) is a great way to burn calories and improve one's physical and mental health.
It seems that aerobics is very effective in the loss of abdominal fat, this bad health fat that is deposited around the organs and causes metabolic disorders.
16. Lift weights
One of the side effects of the diet in general is the tendency to lead to muscle loss and a slowing of metabolism.
The best way to deal with this problem is to do some resistance training, such as lifting weights for example. Studies show that lifting weights helps to maintain a strong metabolism, which prevents loss of muscle mass.
17. Eat more fiber
High fiber foods are often recommended when you want to lose weight. Although scientists are mixed about this, some studies show that fiber increases satiety and helps keep some weight control over the long term.
18. Eat more fruits and vegetables
Vegetables as well as fruits have several properties that make them excellent adjuvants in weight loss to eat the fat off.
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 individuals consuming fruits and vegetables tend to weigh less. These foods are also very good for the health and very nutritious. It is therefore crucial to consume.
19. Chew slowly
Our brain needs a moment to "record" that we have eaten enough. Some studies point out that chewing slowly can help less eat and increases the production of hormones responsible for weight loss.
20. Sleep well
Sleep is often underestimated but is as important as eating well 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 by 55% in adults.
21. Fight the food addiction
A recent 2014 study of 196,211 individuals shows that 19.9% of those surveyed met the criteria for food addiction.
If you have uncontrolled cravings and can not control your diet, you may be dependent on food.
In this case, it is important to get help, because such a problem makes losing weight almost impossible.
22. Eat more protein
Protein is important when it comes to losing weight
Having a high protein diet boosts the metabolism from 80 to 100 calories a day. In addition, by increasing the feeling of fullness, they can eat nearly 441 calories less a day.
Another study shows that a protein intake reduces the obsessive desire to eat by 60%, while also decreasing the dips of late evening.
Adding protein to your diet (without depriving yourself of anything), is one of the simplest ways to lose weight.
23. Whey protein dietary supplements
If you're struggling to incorporate protein into your diet, taking supplements can be an alternative.
A study shows that replacing a portion of your caloric intake with protein can make you lose 3.5 kg, while increasing muscle mass.
24. Do not drink calories
As you can see, sugar is bad, but liquid sugar is even more so !
Keep in mind that this also applies to fruit juices. Some contain the same doses of sugar as a soda. Eat whole fruits, but consume the fruit juice carefully (or simply avoid it).
25. Eat whole foods (real food)
If you want to be in good health, the best thing to do is to eat whole foods, composed of 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 as it is the ingredient.
26. Do not diet, eat healthy (do not eat less, eat better, eat stop eat)
The biggest problem with "diets" is that they never work in the long run. What happens most often is that individuals in the diet tend to gain weight again afterwards.
You should not focus on diet or weight loss right away. The goal is to be healthier and to achieve a weight of form. So take care of feeding your body instead of depriving it.
Weight loss should follow this line as a secondary consequence.
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