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17 Weight Loss Tips Backed by Science
There is so much information regarding Weight loss tips. Many experts claim you can lose weight by what they have heard or read. However, we want to focus on 17 weight loss tips backed by science.
Drink Lots of Water Before A Meal
Studies show that drinking a big glass of water before a meal can help you feel fuller longer and make you less hungry during the meal, which leads to fewer calories in your body. Make sure you have clean drinking water with no added sugars or calories. (1)
Eliminate Added Sugars
While many sugars can benefit the body in moderation (fruits and raw honey), we are talking about adding additional processed sugars to our diet.
Adding extra syrup on your pancakes and yogurt sweetened with sugar, chocolates, and candies are the culprits here.
Studies show that sugar may have a larger impact on blood pressure than sodium intake! (2)
It is common knowledge that if you want to lose weight, you should be doing cardio. Studies show that Cardio or Aerobic Exercise in women and men results in significant weight loss. (3)
Make sure you consult your physician before starting an exercise plan.
Eat More Fiber
Eating more fiber is a great way to help you feel fuller longer. But studies show that eating a more fiber-rich diet can also help you lose weight. (4)
More fiber is also great because it can help improve your digestive system. If your system is working properly, you can process nutrients more efficiently.
When you chew slower, your body takes in fewer calories over the meal. Studies show that people who eat their meals much faster tend to be overweight (5)
Your brain signals your body to stop at a certain time, so if you eat your food quickly, it may get the signal to stop after you’ve already eaten too much. Enjoy your food more and it may help you lose weight.
Eat a Protein Rich Diet
Studies show that eating a high-protein diet may help you lose more weight. (6)
Protein keeps you fuller longer and helps you build lean muscle tissue. The more muscle you can build, the more calories your body burns at rest.
Eat Whole foods
At NaturalNutriitonCompany.com, we encourage our readers to eat minimally processed whole foods whenever possible for overall great health. But studies show that eating quality whole foods may help you lose more weight. (7)
This makes sense from a logical standpoint too. If you are putting less processed junk in your body, your body will be able to process the food more effectively.
Limit Alcohol Consumption
Before you start advocating the health benefits of a glass of wine per day, remember that alcohol is a toxin and your body has trouble processing it. Studies show that excessive alcohol consumption causes weight gain. (8)
There are two factors to this. The first is that your liver cannot process alcohol efficiently if you binge drink. The second is that many alcoholic beverages contain high amounts of carbohydrates and added sugars.
If you drink, do it in moderation and stick to a dry red wine that is low in sugar and carbs.
Get Better Sleep
Studies show that getting proper healthy sleep improves hormone function in the body, which is directly related to weight loss. (9)
We always think getting a good night’s sleep is an amazing tool for health and weight loss. If you are taking sleep pills or aids, then that is not quality sleep. If you are not sleeping well, you may want to speak to your doctor about your options.
The benefit of weight training is that it increases your overall metabolism (building new muscle takes a lot of energy). (10)
By weight training, it can help your body lose weight all day. Just stick to a basic weight training program if you are just beginning.
Do Intermittent Fasting
Studies show that people who do intermittent fasting lost 7-11 lbs. more over 10 weeks than those who didn’t. (11)
I have been using Intermittent fasting for years with great results. However, some people do better with just eating smaller meals. You need to find out what works best for you.
Use Smaller Plates
Although this is mainly a psychological change, studies show that having a smaller plate can help you lose weight (12)
Just make sure you are not going back for seconds! That defeats the purpose!
Add Some Variety to Your Food
If you eat the same foods every day, you will eventually get bored and want to eat junk. By having variety in your meals, you are less likely to eat out and blow your diet.
When you are satisfied with your eating, you’ll be excited about your next meal.
Start Your Meal with Fibrous Vegetables or Salad
When you have a large salad before your main meal, you’ll be less likely to overeat your main dish (which usually has the most calories). Fibrous veggies and salads are extremely low in calories.
Just be sure to not drench the salad in high-calorie dressing.
We like to use balsamic vinegar to eliminate extra needed calories from salad dressing.
Eliminate Soda and Calorie Rich Beverages
By eliminating soda, you can reduce your calories considerably. A recent study shows that replacing soda with water daily can result in a 14 lb. weight loss per year. (13)
Replace soda with clean drinking water, and you’ll not only feel better but can lose a significant amount of weight.
Research shows that dieters are more likely to lose weight by having a consistent plan. (14)
Implementing these weight loss tips backed by science is a wonderful way to improve weight loss. But if you don’t have a proper plan that keeps you consistent and accountable, you will likely fail.