Scientifically Proven Ways to Lose Weight
There are many method that have been claimed to be effective when it comes to weight loss. People who want to lose weight are often advised to do crazy things for which there is no evidence. However, scientists have conducted different studies on this subject for years, and have found some strategies that seem effective in the weight loss process. Here are 27 scientifically proven effective weight loss tips (1):
Drink Water Especially Before Meals
It is often claimed that drinking water can help to lose weight quickly. There are some studies that point to the accuracy of this. Research shows that drinking water can accelerate metabolism by 24-30% over a 1-1.5-hour period and help you burn some calories (2,3). Another study also showed that drinking about half a litre of water half an hour before meals to lose weight helped lower calorie intake and 44% more weight loss in people on a diet compared to those who did not drink water.
Dietary Supplements Snacks and Supplements
Eat Eggs for Breakfast
Eating a whole egg can help those who want to lose weight, along with various benefits. Studies show that eating eggs instead of cereal-based foods for breakfast will help you eat fewer calories and lose more weight and body fat for the next 36 hours. If you have trouble eating eggs, eating any quality protein source for breakfast or taking supplements such as protein powder is one of the options you can choose to lose a healthy weight.
Coffee has been unfairly declared bad, especially recently. But quality coffee is loaded with antioxidants. For this reason, it is one of the drinks that can be consumed for a healthy life as well as for rapid weight loss. Studies show that the caffeine in coffee accelerates metabolism by 3--11% and can increase fat burning by up to 10-29%. At this point, if you say you want to lose weight, make sure you do not add sugar or any high-calorie substance to your coffee. Because doing so will virtually eliminate the benefits of coffee.
Drink Green Tea
Like coffee, green tea is very effective in rapid weight loss. Although green tea contains a small amount of caffeine, it is loaded with powerful antioxidants called catechins, which are thought to work with caffeine to increase fat burning. Many studies show that green tea (as a beverage or as a green tea extract supplement) can help with weight loss.
Intermittent fasting (IF), also known as intermittent fasting;
It is a popular diet that consists of a cycle in which hunger and eating periods are planned and can be applied by people looking for fast weight loss methods. Although it has risks such as low blood pressure in the cardiovascular system, short-term studies show that intermittent fasting is effective in rapid weight loss and melting belly by providing continuous calorie restriction (4). In addition, intermittent fasting can also reduce muscle mass loss compared to other typical low-calorie weight loss diets. Nevertheless, higher quality studies are needed to make more robust claims. Remember that the methods recommended as a definite weight loss diet may not always be healthy. Make sure to consult your doctor before following any diet.
Take Glucomannan Supplements
Natural glucomannan is used in food production in Asia (5). In various studies when it comes to weight loss methods; This type of fiber, called glucomannan, has been suggested to be linked to weight loss. This type of fiber absorbs water and stays in your gut for a while. Thus, it helps you feel more full and eat fewer calories. Studies show that those who take glucomannan supplements lose more weight than those who do not use the supplement.
Use Carnitine Supplements
Carnitine is a component that transmits the fatty acids in the body to the mitochondria and enables energy to be produced from these fatty acids. Because of this feature, many people use it as a supplement. Its task of converting fatty acids into energy makes carnitine a supplement that can also be used for weight loss and fat burning. Carnitine, which plays an important role in energy production, can also be obtained from many foods, such as meat and meat products, in addition to supplements (6).
Do Not Consume Sugar Added Foods
Sugar-added foods are one of the worst components of the modern diet. Studies show that consumption of sugar (and high fructose corn syrup) is associated with an increased risk of obesity, including type 2 diabetes and heart disease. For this reason, those who say "I want to lose weight" should stop consuming sugar-added foods first of all. When creating a diet list, attention should be paid to the labels of the purchased products, and it should be checked whether there is added sugar.
Eat Less Refined Carbs
Refined carbohydrates contain sugar and grains stripped of their fibrous and nutritious parts. White bread and pasta are some of the refined carbohydrates. Studies show that refined carbohydrates rapidly raise blood sugar, causing a feeling of hunger, causing food consumption to increase after a few hours. Consuming refined carbohydrates is strongly linked to obesity. If you want to lose weight healthily, make sure you eat carbohydrates with natural fiber and not refined ones.
Follow a Low-Carb Diet
If you want to get the most from carbohydrate restriction, you should go all the way down and continue a low-carb diet to the fullest. Numerous studies show that following this type of weight loss diet can help you lose 2--3 times more weight as a standard low-fat diet while improving your health.
Use Smaller Plates
Using smaller plates helps some people automatically consume fewer calories when applying fast slimming methods. However, plate size may not be equally effective for everyone. It seems that overweight people using smaller plates are more effective at healthy weight loss.
Control Portion and Note the Calories
Portion control or counting calories can be extremely helpful for eating less and losing weight fast. Some studies show that keeping a food diary or taking pictures of food is one of the simplest and easiest ways to help people who say 'I want to lose weight'. In fact, anything that increases your awareness of what you're eating can be particularly beneficial in the weight loss process.
Have Healthy Food With You
One of the best answers to the question "What should we do to lose weight?" Should be to have healthy snacks. Carrying healthy food with you can prevent you from eating something unhealthy and support your weight loss goal, even if you are extremely hungry. Simple snacks that are easy to prepare and easy to carry include: fruits, nuts, carrots, yogurt and boiled.
Use Probiotic Supplements
Using probiotic supplements containing bacteria of the lactobacillus subfamily has been shown to reduce fat content while on a weight loss diet. However, the same is not true for all lactobacillus species. Some studies have linked L.acidophilus with weight gain (7).
Consume Spicy Foods
Hot chili peppers, which should be included when creating a weight loss diet, contain capsaicin, a spicy compound that accelerates metabolism and reduces your appetite. However, people can develop tolerance to capsaicin effect over time; this may limit the long-term effectiveness of the component.
Exercising aerobic exercise (such as cardio) is a great way to improve your physical and mental health as well as help you lose weight fast. Aerobic exercises appear to be particularly effective in burning belly fat and pelvic lysis, which tend to build up around your organs and cause metabolic disease.
One of the worst side effects of the diet is that it causes muscle wasting and metabolic slowing, commonly referred to as starvation mode. The best way to prevent this is to do some type of resistance exercise, such as weight lifting. Studies show that lifting weights can help keep your metabolism high and prevent you from losing muscle mass. Of course, when following a weight loss diet, it's important not only to burn fat, but also to build muscle. That's why resistance exercises are very important.
Eat More Fiber
When it comes to losing weight fast, consuming fiber is often recommended. Some studies show that fiber (especially viscose fiber) can increase feelings of fullness and help you control your weight in the long term.
Eat More Fruits and Vegetables
Vegetables and fruits have a variety of properties that make them effective for weight loss. They contain very few calories but are very high in fiber. In addition, high water content gives low energy density to fruits and vegetables. Studies show that people who consume fruits and vegetables tend to weigh less. For those who ask "What should we do to lose weight?", Consuming fruits and vegetables more often is one of the most correct answers to be given.
Chew Food Slowly
It may take some time for your brain to understand that you are eating enough. Some studies show that chewing more slowly helps you eat fewer calories and increase the production of hormones linked to weight loss. Therefore, eating more slowly and chewing better is a method that supports healthy weight loss by reducing calorie intake.
Although the importance of sleep is underestimated in the weight loss process, it is as important as eating healthy and exercising. Studies show that poor sleep is one of the strongest risk factors for obesity. Poor quality sleep increases the risk of obesity by 89% in children and 55% in adults (8).
Beat Your Food Addiction
A recent study found that 19.9% of people in North America and Europe meet the criteria for food addiction. When you are faced with a desire to eat that overwhelms you and that you cannot avoid, it means that you meet most of the food addiction criteria. In this case, it is recommended to seek professional help. It is almost impossible to try to lose weight without eliminating food addiction. Therefore, if you say 'I want to lose weight', you should overcome your food addiction.
Eat More Protein
Protein is the most important nutrient for those who want to lose weight. Following a high protein weight loss diet boosts metabolism and allows you to eat around 441 fewer calories per day. One study found that consuming 25% of daily calories as protein reduced obsessive thoughts about eating by 60% and halved the desire to snack during the night. As a result, adding protein to your diet is one of the easiest and most effective ways to lose weight fast.
Take Whey Protein Supplements
If you make the extra effort to consume enough protein in your diet, taking a supplement such as protein powder can help you with this. In one study, it has been shown that replacing some calories with whey protein provides an increase in muscle mass, while at the same time helping to lose about 8 pounds in total after a certain period of time.
Do Not Consume Fruit Juices and Acidic Beverages
Sugar is bad, but liquid sugar is even worse. Studies show calories from liquid sugar as the most effective component of the modern diet that causes fat and weight gain. For example, one study showed that consuming a glass of sugar-sweetened beverages each day was associated with a 60% risk of obesity in children. Note that this also applies to fruit juice, and other soft drinks contain similar amounts of sugar. To maintain a healthy weight, stop or limit fruit juice consumption altogether. Instead, choose to eat whole fruit.
Consume Foods Without Additives
One of the fast weight loss methods is to consume foods that do not contain additives. If you want to be a healthier person and lose weight, one of the best things you can do for yourself is to consume diet food with simple ingredients and no additives. These foods have natural ingredients and if the majority of your diet is based on them, your chances of gaining weight are extremely low.
Eat Healthy Instead of Seeking a Diet
One of the biggest problems with any diet program recommended as a definitive weight loss diet is that they rarely work in the long term. People who follow these diets tend to gain more weight over time, and studies show that the diet is a consistent indicator of future weight gain. Therefore, instead of looking for a fast weight loss diet, aim to be healthier, happier and more fit. When creating your diet program, focus on healthy eating, not rapid weight loss. Thus, it will be inevitable for you to lose weight.