3. Drink coffee (preferably black)
Too often demonized, coffee is actually packed with antioxidants, and therefore may have a number of health benefits.
Studies prove it : caffeine increases metabolism by 3 to 11% and increases fat burning by 10 to 29%. Be sure, however, not to add industrial amounts of sugar and other high-calorie ingredients. This would totally negate the benefit gained from the coffee.
4. Drink green tea
coffee, green tea has many benefits. It contains a lower dose of caffeine, but is also
packed with antioxidants called catechins, which “work together” with caffeine to burn even more fat.
Although scientists are mixed in this case, there are many studies to prove that green tea (consumed as a drink or as a dietary supplement) can also promote weight loss.
5. Switch to coconut oil
Coconut oil is very good for health. With its high level of special fats, called
Medium Chain Triglycerides, it is metabolized by the body differently from other fats.
These fats have been shown by researchers to boost metabolism and burn 120 extra calories a day while reducing appetite. In total, you will consume nearly 256 calories less per day.
Of course, it is not a question of adding coconut oil to what you have already cooked, but of replacing the oil you use for your culinary preparations.
6. Take glucomannan supplements
Several studies claim that the fiber called glucomannan causes weight loss. This type of dietary fiber extracted from konjac, absorbs water and “deposits” temporarily in the intestines, which makes believe in a feeling of satiety and stops the desire to eat.
Studies have shown that people who take this type of supplement lose more weight than those who don’t.
7. Reduce sugar
Added sugar is the single worst ingredient in our modern diet, and sadly, most people consume it excessively.
Science proves that sugar consumption is strongly associated with the risk of obesity, diseases like type 2 diabetes, heart disease and many others.
If you want to lose weight, it is imperative to reduce these added sugars. Be sure to read labels carefully, as even so-called “healthy” foods are loaded with sugar.
8. Eat fewer refined carbs
Refined carbohydrates, often sugar or grains from which the fibrous and nutritious part has been extracted (such as white bread or pasta).
It has been shown that refined carbohydrates can cause a significant spike in blood sugar, leading to hunger pangs which has the effect of increasing food intake hours later. Eating refined carbohydrates is therefore strongly associated with obesity.
9. Go on a low carb diet
If you want all the benefits associated with carbohydrate restriction, consider going on a low-carb diet and sticking to it.
As evidenced by several studies , such a diet can help lose 2 to 3 times more weight than a standard low-fat diet, while improving our health.
10. Eat from small plates
Eating from smaller plates has been proven to automatically reduce the number of calories you eat.
Researchers have looked into this and found that people tend to underestimate quantities when they eat their food from large dishes.
11. Control your portions or count calories
Portion control (eating less) calorie counting can be very helpful for obvious reasons.
Several studies prove that keeping a diary of what you eat (or simple pictures of meals) improves weight loss.
Anything that helps raise awareness of the fact that you are eating is useful.
12. Keep healthy food handy
Keeping good food nearby can prevent you from eating an unhealthy food when you feel peckish.
So have some small snacks near you that are easily transportable and simple to prepare, such as fruit, nuts, baby carrots, yogurt, hard-boiled eggs.
Keep healthy food handy
13. Brush your teeth after meals
The American site Authority Nutrition admits that it does not know of any studies on this subject, but many recommend brushing your teeth 30 minutes after a meal. That way, you won’t be tempted to eat one last snack late at night.
14. Eat spicy food
Spicy food such as cayenne peppers for example contain
capsaicin, an element capable of boosting metabolism and reducing appetite.
15. Do aerobics
Doing aerobics (cardiovascular training) is a great way to burn calories and improve physical and mental health.
Aerobics is said to be very effective in losing abdominal fat, the unhealthy fat that deposits around organs and causes metabolic disorders.
16. Lift weights
One of the side effects of the diet in general is its tendency to lead to muscle loss and slow metabolism.
The best way to deal with this problem is to do some resistance training, such as lifting weights.
Studies show that lifting weights keeps your metabolism strong, which prevents loss of muscle mass.
17. Eat more fiber
Fiber-rich foods are often recommended when trying to lose weight. Although scientists are mixed on this subject,
some studies prove that fiber increases the effect of satiety and helps maintain some control over your weight over the long term.
18. Eat more fruits and vegetables
Vegetables and fruits have several properties that make them excellent aids in weight loss.
They have a relatively low caloric intake, but a high number of fibers. In addition, they are rich in water, which gives them a low energy density.
Studies show that people who eat fruits and vegetables tend to weigh less. These foods are also very good for your health and very nutritious. It is therefore crucial to consume it.
19. Chew slowly
Our brain needs a moment to “register” that we have eaten enough.
Some studies point out that chewing slowly can help you eat less and increase the production of hormones responsible for weight loss.
20. Good sleep
Sleep is often underestimated but is as important as eating well and exercising.
Studies prove that poor sleep is one of the biggest contributors to obesity. It increases the risk of obesity in children by 89% and by 55% in adults.
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21. Fight food addiction
A recent study from 2014 , conducted on 196,211 individuals, shows that 19.9% of respondents met the criteria for food addiction.
If you suffer from uncontrolled cravings and can’t control your eating, you may be addicted to food.
In this case, it is important to get help, because such a problem makes weight loss almost impossible.
22. Eat more protein
Protein is important when it comes to weight loss.
Eating a protein-rich diet
boosts metabolism by 80 to 100 calories per day. In addition, by increasing the feeling of satiety, they allow you to eat nearly 441 calories less per day.
Another study proves that protein intake reduces the obsessive desire to eat by 60%, while also reducing late-night cravings.
Adding protein to your diet (without depriving yourself of anything) is one of the easiest ways to lose weight.
23. Whey Protein Supplements
If you struggle to get protein into your diet, taking supplements may be an alternative.
A study shows that replacing some of your calorie intake with protein can make you lose 3.5 kg, while increasing muscle mass.
24. Don’t drink the calories
As you will have understood, sugar is bad, but
sugar in liquid form is even worse !
Keep in mind that this also applies to fruit juices. Some contain the same doses of sugar as a soda. Eat whole fruit, but consume fruit juice with caution (or avoid it altogether).
25. Eat whole foods (real food)
If you want to be healthy, the best thing you can do is eat whole, single-ingredient foods.
These foods are naturally satietogenic. It is therefore difficult to gain weight if the majority of your diet is based on this type of food.
Keep in mind that “real food” does not require an ingredient list since it is the ingredient.
26. Don’t diet, eat healthy (don’t eat less, eat better)
The biggest problem with “diets” is that they never work in the long run. What happens most often is that
dieters tend to gain weight afterwards.
We should not focus immediately on a diet or weight loss.
The goal is to be in better health and to reach a healthy weight. Take care to nourish your body instead of depriving it.
Weight loss must follow this lineage as a secondary consequence.
Source: Authority Nutrition