Weight Loss Tips Backed By Science

 The desire to lose weight is ubiquitous, and people resort to all sorts of techniques to shed the extra pounds. Several weight loss programs and diets have gained popularity, but actually only a few of them give long-term solution. Over the years, scientists have studied and found various strategies that are successful in keeping away the extra weight.

Here we bring some easy tips based on scientific studies, which actually help to lose weight.

1. Drink lots of water

Drink water to keep yourself hydrated and lose weight faster. Drinking water will also boost metabolism, helping the body to burn more calories. Studies suggest that people who drink half a litre of water 30 minutes before a meal, eat fewer calories and lose more weight.

2. Eat high-protein diet

Protein is a vital nutrient for human body and also aids in weight loss. Eat a high protein diet to boost metabolism, while reducing total calorie intake per meal. Studies have shown that people who get more calories from protein are able to lose belly fat as they are satiated faster and do not get craving for food for longer duration, compared to those who don’t.

3. Eat eggs

Eggs are tasty and have numerous health benefits, including aiding in weight loss. Eggs provide protein, and virtually all vitamins and minerals essential for the body. Additionally, it keeps you full for long hours, helping you lose more weight. No wonder, most weight loss diet includes this superfood.

4. Avoid refined carbohydrates

Stay away from refined carbs to lose belly fat quickly. Avoid processed food like white bread and pasta that can lead to spike in blood sugar level, leading to cravings for food very soon. Refined carbs contain sugar and grains that have been stripped off nutrition and fibres. Studies have shown a strong link between eating refined carbs and developing obesity.

5. Reduce sugar intake

Sugar is the ingredient that can typically negate any weight loss diet. Reduce intake of sugar if you want to lose weight. Several studies have shown that people who consume more sugar have higher risk of becoming obese, developing type II diabetes and heart conditions.

6. Intermittent fasting

Intermittent fasting involves eating for specific hours of the day and fasting the rest of the time. Studies have shown that intermittent fasting is effective in weight loss due to constant restriction on calorie intake. This weight loss diet also reduces loss of muscle mass usually linked to intake of low calories.

7. Eat vegetables, fruits & fibre

Fill your plate with more vegetables, fruits and fibre for good health and weight loss. They contain less calories but are loaded with vital nutrients like vitamins and minerals. Fruits, vegetables and fibre fill you up faster and take longer time to digest, reducing calorie intake.

8. Drink black coffee

Coffee contains caffein that boost metabolism and increase fat burning. Besides, coffee contains antioxidants that provide several health benefits. But make sure to avoid sugar, full fat milk, cream or other ingredients that may offset the weight loss benefit of coffee.

9. Sip on green tea

Green tea is loaded with benefits, and weight loss is one of them. The caffein content in green tea is low but it contains catechins, an antioxidant that works in synergy with caffein to increase fat burning.

10. Snack on healthy food

Load your refrigerator with healthy food like fruits, nuts, yogurt and boiled eggs. Keep them visible so that you can snack on them when hunger cravings strike in between meals.

11. Enjoy aerobics

Make aerobics a part of your daily life to improve physical and mental wellbeing. It’s an excellent cardio exercise that helps to burns overall calories. Besides it’s an effective way of shedding extra belly fat.

12. Weight lifting

Resistance training like weight lifting is excellent for losing weight and getting a toned body. Lifting weights also prevents muscle mass loss and metabolic slowdown, typical side effects of dieting.

13. Get enough sleep

Inadequate sleep leads to craving for food even after meals. Getting enough sleep (7-8 hours per night) is important for overall health. Studies suggest that inadequate sleep increases the risk of obesity in children and adults.

The takeaway

Weight loss is a combined effort of several techniques discussed here. These tips include dietary modifications as well as lifestyle changes. Adopt a few of them and get a healthy weight for better health and fitness.