You have seen so many tips and tricks articles that you are sick and tired of them? So have we. The main problem is that they are mostly unsubstantiated and unchecked. Well, we did some serious research and found some that really work.
We know that the weight loss industry is filled with myths, and people are being told to do all kinds of insane things that are really not backed by any evidence. However, scientists have found and confirmed a number of strategies that will certainly help you.
Yes, we know that it was demonized, but this drink does not deserve the treatment it got. Quality coffee is full of antioxidants, and it can have multiple health benefits. When we took a look at the studies related to coffee, they have shown that the caffeine in coffee can boost your metabolism by 3-11% and even increase fat burning by 10-29%.
There’s only one catch – you cannot add a bunch of sugar or other high-calorie ingredients to your cup of Joe. That will completely negate its benefits.
Coconut oil for cooking
This oil is incredibly healthy. It is high in medium chain triglycerides, special fats that are metabolized differently than other fats. They are special because they boost metabolism by 120 calories a day, and also reduce your appetite, so in the end, you eat almost 250 calories less per day. Just keep in mind that you are not supposed to add coconut oil on top of what you’re already eating, but that you should replace some of the fats that you use for cooking with this oil.
Eggs for breakfast
We know that eating whole eggs has all sorts of benefits, but now there’s proof that it also helps you lose weight. Studies have shown that if you replace a grain-based breakfast with eggs, it will help you eat fewer calories for the next 36 hours, which will, in turn, help you lose more body fat and more weight. If for some reason you are not able to eat eggs, it’s ok, any other source of quality protein will do the trick.
Less added sugar
Seriously, this is the single worst ingredient in all of our diets, and most of us are eating too much of it. According to studies, sugar and high fructose corn syrup consumption are associated with the risk of obesity, as well as heart disease and type 2 diabetes. So, if you are looking to lose weight, you should cut back on added sugars. Read labels of the food you buy, because even the allegedly healthy foods can be full of sugar.
In case you get hungry, you cannot reach for a chocolate bar. Keeping healthy snacks around can help prevent you from eating unhealthy food if you become too hungry. You can try with whole fruits, baby carrots, hard-boiled egg or two, yogurt, a handful of nuts – any of these will be great both for you and your diet.
Portion control/Counting calories
This one is kind of obvious, but we have to mention it, as it can be very useful. Eat less and/or count calories to lose weight. Also, according to some studies, keeping a food diary – writing down what you eat, or taking pics of all of your meals can also help you lose weight. Actually, anything that increases your awareness of what you eat will be helpful.
Drinking water helps weight loss, especially if you drink it before meals. Here’s the thing, drinking water can boost your metabolism by 24-30% over a short period of 1-1.5 hours, which helps you burn a few calories more. One study even showed that drinking half a liter of water half an hour before meals helped people who were on a diet to eat fewer calories, and lose 44% more weight. Not bad at all!
When you’re on a diet, one of the worst things is the fact that you lose muscles and your metabolism slows down. This happens because your body goes into starvation mode as you eat less and less. The very best way for you to keep this from happening is to do some resistance exercise, such as lifting weights. Some recent studies say that this will not only keep your metabolism high but will also prevent you from losing that precious muscle mass.