Weight loss means reduction of body mass due to a loss of body fat and lean mass.
One year before scientists have found number of strategies and this are effective. In below the paragraph some tips is given which is fully evidence based.
1. Drink Water Before Meals
Drinking water before meal can help you to lose the weight. It can boost 20 to 30% metabolism in a 1 to 1.5 hours and helping you to burn off a few more calories.
Many doctors are saying and one study also showed that drinking half liter of water half an hour before the meals helped dieters eat fewer calories and lose 44% more weight.
2. Eat Eggs in Breakfast
Eating whole eggs have number of benefits including helping you lose weight. Many experts are saying that replacing a grain based breakfast with eggs can help you eat fewer calories and body fat.
If you can’t eat eggs for some reason such as you are vegetarian or you are not like the egg than that is fine. Than you consume some another source of quality protein for breakfast.
3. Drink Coffee
Coffee has demonized by unfairly and it has a huge amount of many antioxidants and it can have numerous benefits.
Many experts are saying and Studies show that the caffeine in coffee can boost 3 to 11% metabolism and it increase fat burning up to 10 to 29%.
Make sure not to add a bunch of sugar or another high calorie ingredients in coffee because that will completely negate the benefit.
4. Drink Green Tea
Green tea has many benefits like coffee and it has small amounts of caffeine. Many people are saying that green tea as a beverage or a green tea extract supplement can help you to decrease fat.
Green tea has a huge amount of powerful antioxidants which is known as catechins, which are work synergistically with the caffeine to enhance weight loss.
5. Cook food With Coconut Oil
Coconut oil is very healthy and it is high in special fats which is known as medium chain triglycerides, which metabolized differently than other fats.
These fat boost metabolism by 120 calories daily and it decrease your appetite so that you eat up to 256 fewer calories daily.
Remember one thing that it is not about adding coconut oil on top of thing that you are already eating. It is about replace your current cooking fats with coconut oil.
6. Cut Back on Added Sugar
Most people are eating too much sugar and these is the worst ingredient in the modern diet.
Consumption of Sugar and high fructose corn syrup is strongly associated with the risk of obesity as well as diseases like type 2 diabetes and heart disease.
If you want to lose weight than you should cutting back on added sugars. Just make sure to read labels because health foods also has a huge amount of sugar.
7. Eat Less Refined Carbs
Refined carbohydrates are usually sugar or grains that have stripped of their fibrous, nutritious parts and it includes white bread and pasta.
Many experts are saying that refined carbs can spike blood sugar rapidly and it leads to hunger and increased food consumption a few hours later.
Eating refined carbs is strongly linked to obesity and If any person going to eat carbs than make sure to eat them with their natural fiber.
If you want to get all the benefits of carb restriction then start taking all the way and go on a low carb diet.
Many Scientists are says that such diet or way of eating can help the person to lose 2 to 3 times as much weight as a standard low-fat diet.
8. Control Exercise Portion or Count Calories
Eating less calories can be very useful for obvious reasons. Many doctors are saying that keeping a food diary and writing down what you eat can help you to lose weight.
Use smaller plates because it help people automatically to eat fewer calories.
9. Keep Healthy Food Around You
Keeping healthy food close to you can help to prevent you from eating something unhealthy if you become excessively hungry.
A few snacks that are simple to prepare are whole fruits, a handful of nuts, baby carrots, yogurt and a hardboiled egg.
Consume Spicy foods like Cayenne pepper which has Capsaicin, a compound that can boost metabolism and decrease your appetite. Many people recommend brushing the teeth and flossing right after dinner.
10. Do Aerobic Exercise
Aerobic exercise is a good way to burn calories and it helps to improve the physical as well as mental health.
It also helps to decrease the belly fat that are unhealthy fat and it build around the organs of human being and cause metabolic disease.
One side effects of dieting is that it cause muscle loss and metabolic slowdown. The best way to prevent this type of side effects is to do some sort of resistance exercise like lifting weights.
Weight lifting can help the person to keep metabolism high and prevent from losing precious muscle mass.
11. Eat Vegetables, Fruits and Fiber
Vegetables, fruits and fiber have several properties that make them effective for weight loss. They has few calories but a lot of fiber and they are also rich in water which gives them a low energy density.
Fiber especially viscous fiber can increase satiety and help you to control your weight over the long-term.
These foods are also super healthy and nutritious and they helps you to keep from types of disease like diabetes, heart disease and types of cancer, etc.
12. Get Good and enough Sleep
Sleep is highly underrated but it is important as eating healthy food and exercising.
Many experts are saying that poor sleep is one of the main risk factors for obesity and it tends to being linked to an 80% increased risk of obesity in children and 50% in adults.