9 Weight Loss Tips Backed By Scientific Proof
When looking for weight loss suggestions, it is normal to be bombarded by numerous tips that can leave one utterly confused. And some of these suggestions, whether they come from strangers on the internet or through close friends, can be completely contradictory to one another. To get the best results from your weight loss regimen, you need to follow only those methods that are backed by scientific proof. And in this post, we look at nine scientifically-backed weight loss tips that you can confidentially start implementing in your weight loss plan.
Use Coconut Oil for Cooking
When cooking with oil, it may be time to start trying out coconut oil instead of the regular ones you use. Apparently, they contain a kind of very special fat called medium chain triglycerides. These fats are metabolized far more different than other types of fats. And as per various studies, the metabolism of the body increases by about 120 calories daily when one uses coconut oil while cooking. The oil also makes one feel fuller, also resulting in consuming about 250 calories per day less than normal. However, do remember that just drizzling some coconut oil on top of your food won’t do. Only when you replace your existing oils with coconut oil while cooking can you get these benefits.
Get the Required Sleep
This tip should make every lazy person very happy. According to reports, getting adequate sleep leads to better weight management. How much sleep? Anywhere from seven to twelve hours of sleep per day, whatever the normal sleeping hours one needs. When you start sacrificing sleep and only close your eyes for about four or six hours, then the body’s appetite hormones get negatively affected. As a result, you will feel increased hunger because of which you will eventually end up eating more than usual. It is estimated that people who are sleep deprived eat more than 350 calories extra per day compared to those who sleep well. That is a big amount of calories that can easily be avoided without doing any extra work. So, if you have been too busy with your life that you haven’t been getting any proper sleep, then start scheduling your sleeping hours. And maybe you will begin noticing that your weight is actually getting back to normal levels.
Water Before Meals
It is commonly believed that drinking adequate amounts of water can help with weight loss. And there is solid scientific proof backing it. When you drink water your body’s metabolism rate spikes by up to 30%. This state usually lasts anywhere from an hour to an hour and fifteen minutes. During this period, your body will burn off even more calories than usual. This is why drinking water is advised by so many weight loss experts. And if you drink about half a liter of water 30 minutes before you get to sleep, you might lose about 40% more weight, thanks to the increased satiety that makes one eat less and the improved metabolism rate.
Drink Green Tea
Green tea is traditionally seen as an effective way to burn off excess fat in the body, and thereby lose some weight. It contains extremely powerful antioxidants like catechins, which when combined with caffeine, will work to burning down the fats faster. Ideally, you can drink green tea about once per day. That would be good enough to start producing tangible results after a few weeks. In addition to weight loss, green tea is also believed to boost the body’s immune system.
Reduce Sugar Consumption
If any single ingredient can be called as the worst enemy of a person who is looking to lose weight, then it is sugar. And unfortunately, modern fast food culture is loaded with sugar to the levels that not only add extra weight to the body but is also harmful to its proper health. According to various estimates, two out of three packaged foods and beverages tend to contain excessive quantities of sugar, which are usually listed under various names like fructose, corn syrup, fruit juice, sucrose, and so on. But at the end of the day, all of them are one and the same – sugar.
Eating too much sugar leads to obesity, high blood pressure, type 2 diabetes, heart problems, and so on. Given the host of negative effects of sugar, it makes sense to cut down its consumption. In fact, if you can completely avoid eating sugar, then do it by all means. Food items like candies, sodas, breakfast cereals, sauces etc. typically contain some of the highest amounts of sugar. And if you are planning on doing any weight loss diets like the HCG diet plan, you will see that every one of those diets strictly advises its participants to reduce sugar consumption. To know How does the HCG diet make you lose weight, you can check out the various articles about the topic on the internet. Just search for ‘HCG diet weight loss’ in Google.
Chew Properly And Slowly
When you eat something, it takes a little bit of time for your brain to register the fact that your body has consumed some food. As such, only a few minutes after eating something will you actually feel totally full. Given this fact, it should be easy to understand why you must chew your food slowly when eating. If you chew fast and swallow the food, you are very likely to end up eating too much, which will cause you to gain weight. In contrast, when you take time with chewing the food, you will feel fuller and avoid overeating.
Smell The Food
This might sound weird at first, but smelling your food before and during eating has been seen to result in weight loss. The brain actually interprets the smell of food as signs of feeling full. As a result, you will tend to eat less and thus avoid overeating. Foods which have a great smell that makes one feel satiated includes garlic, banana, virgin olive oil, fennel, apples etc. So, the next time you eat a meal containing any of these items, try smelling them. Maybe after a few weeks, you might start weighing less than earlier.
Add More Protein To Diet
When you are looking to lose weight, no nutrient is as important as protein. Eating a meal that is rich in protein has been shown to boost the metabolism rate by up to 100 calories each day. In addition, those who eat a protein-rich diet are also estimated to consume about 450 calories less every single day. These are obviously impressive figures, and something that clearly shows how important it is to include the right amount of protein in your daily meal. In addition, people who eat protein-rich diet were also observed to have fewer cravings for snacks late in the night.
Make Lunch The Meal Of The Day
It is normal for people to make one of their meals of the day heavier than the rest. For some, it can be the breakfast. But if certain studies are to be believed, making lunch the most important meal of the day has very positive effects on weight loss. Women whose biggest meals for the day was lunch were seen to lose more weight than women whose main meal was dinner. Eating a heavy meal during lunch was seen to curb the instincts to eat fatty, sugary snacks during the evening, which eventually helps to avoid gaining weight.