The burden loss diligence is entire of myths. People are often advised to do all sorts of crazy things, most of which have no testify behind them.
Bạn đang đọc: 26 Weight Loss Tips That Are Actually Evidence-Based
however, over the years, scientists have found a number of strategies that seem to be effective. Healthline has partnered with weight unit passing and nutrition course of study Profile by Sanford to bring you 26 weight loss tips that are actually evidence-based . share on Pinterest
Contents
- 1 1. Drink Water, Especially Before Meals
- 2 2. Eat Eggs For Breakfast
- 3 3. Drink Coffee (Preferably Black)
- 4 4. Drink Green Tea
- 5 5. Try Intermittent Fasting
- 6 6. Take a Glucomannan Supplement
- 7 7. Cut Back on Added Sugar
- 8 8. Eat Less Refined Carbs
- 9 9. Go on a Low-Carb Diet
- 10 10. Use Smaller Plates
- 11 11. Exercise Portion Control or Count Calories
- 12 12. Keep Healthy Food Around in Case You Get Hungry
- 13 13. Take Probiotic Supplements
- 14 14. Eat Spicy Foods
- 15 15. Do Aerobic Exercise
- 16 16. Lift Weights
- 17 17. Eat More Fiber
- 18 18. Eat More Vegetables and Fruits
- 19 19. Get Good Sleep
- 20 20. Beat Your Food Addiction
- 21 21. Eat More Protein
- 22 22. Supplement With Whey Protein
- 23 23. Don’t Do Sugary Drinks, Including Soda and Fruit Juice
- 24 25. Don’t Diet — Eat Healthy Instead
- 25 26. Chew More Slowly
- 26 The bottom line
1. Drink Water, Especially Before Meals
It is much claimed that drink water can help with slant loss — and that ’ sulfur true. Drinking water can boost metabolism by 24–30 % over a period of 1–1.5 hours, helping you burn off a few more calories ( 1, 2 ). One study showed that drinking a half-liter ( 17 ounces ) of water about half an hour before meals helped dieters eat fewer calories and lose 44 % more weight, compared to those who didn ’ deoxythymidine monophosphate drink the water ( 3 ) .
2. Eat Eggs For Breakfast
Eating unharmed eggs can have all sorts of benefits, including helping you lose slant. Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the following 36 hours ampere well as lose more weight and body fat ( 4, 5 ). If you don ’ metric ton eat eggs, that ’ s fine. Any reference of quality protein for breakfast should do the antic.
3. Drink Coffee (Preferably Black)
chocolate has been unfairly demonized. Quality chocolate is loaded with antioxidants and can have numerous health benefits. Studies show that the caffeine in chocolate can boost metamorphosis by 3–11 % and increase fat cut by up to 10–29 % ( 6, 7, 8 ). just make sure not to add a bunch of carbohydrate or other high-calorie ingredients to your coffee. That will completely negate any benefits .
4. Drink Green Tea
Like coffee bean, green tea besides has many benefits, one of them being weight passing. Though greens tea contains humble amounts of caffeine, it is loaded with herculean antioxidants called catechins, which are believed to work synergistically with caffeine to enhance fat burn ( 9, 10 ). Although the attest is shuffle, many studies show that green tea ( either as a beverage or a green tea infusion addendum ) can help you lose weight ( 11, 12 ).
5. Try Intermittent Fasting
intermittent fast is a popular eat form in which people cycle between periods of fast and eat. short-run studies suggest intermittent fast is as effective for weight loss as continuous calorie restriction ( 13 ). additionally, it may reduce the loss of muscle mass typically associated with low-calorie diets. however, higher-quality studies are needed before any stronger claims can be made ( 14 ).
6. Take a Glucomannan Supplement
A roughage called glucomannan has been linked to system of weights passing in several studies. This type of fiber absorb body of water and sits in your gut for a while, making you feel more wide and helping you eat fewer calories ( 15 ). Studies show that people who supplement with glucomannan lose a sting more weight than those who don ’ t ( 16 ).
7. Cut Back on Added Sugar
Added boodle is one of the worst ingredients in the advanced diet. Most people consume room besides much. Studies show that sugar ( and high-fructose corn whiskey syrup ) consumption is strongly associated with an increased risk of fleshiness, deoxyadenosine monophosphate well as conditions including character 2 diabetes and affection disease ( 17, 18, 19 ). If you want to lose weight, cut back on add sugar. Just make certain to read labels, because even alleged health foods can be loaded with boodle.
8. Eat Less Refined Carbs
Refined carbohydrates include sugar and grains that have been stripped of their hempen, alimentary parts. These include flannel boodle and pasta. Studies show that refined carbs can spike blood boodle quickly, leading to hunger, cravings and increased food inhalation a few hours late. Eating polish carbs is strongly linked to fleshiness ( 20, 21, 22 ). If you ’ re going to eat carbs, make certain to eat them with their natural roughage.
9. Go on a Low-Carb Diet
If you want to get all the benefits of carb restriction, then consider going all the way and invest to a low-carb diet. numerous studies show that such a regimen can help you lose 2–3 times ampere much system of weights as a criterion low-fat diet while besides improving your health ( 23, 24, 25 ). profile by Sanford offers a variety of custom-make slant loss plans and one-on-one nutrition coach .
10. Use Smaller Plates
Using smaller plates has been shown to help some people mechanically eat fewer calories ( 26 ). however, the plate-size effect doesn ’ thyroxine appear to affect everyone. Those who are fleshy seem to be more affected ( 27, 28 ).
11. Exercise Portion Control or Count Calories
Portion control — simply eating less — or counting calories can be very useful, for obvious reasons ( 29 ). Some studies show that keeping a food diary or taking pictures of your meals can help you lose weight ( 30, 31 ). Anything that increases your awareness of what you are eating is likely to be beneficial .
12. Keep Healthy Food Around in Case You Get Hungry
Keeping healthy food nearby can help prevent you from eating something insalubrious if you become excessively hungry. Snacks that are easily portable and childlike to prepare include whole fruits, nuts, child carrots, yogurt and case-hardened eggs .
13. Take Probiotic Supplements
Taking probiotic supplements containing bacteria of the Lactobacillus subfamily have been shown to reduce adipose tissue mass ( 32, 33 ). however, the like doesn ’ triiodothyronine apply to all Lactobacillus species. Some studies have linked L. acidophilus with weight gain ( 34 ) .
14. Eat Spicy Foods
Chili peppers contain capsaicin, a piquant compound that can boost metabolism and reduce your appetite slightly ( 35, 36 ). however, people may develop allowance to the effects of capsaicin over time, which may limit its long-run potency ( 37 ) .
15. Do Aerobic Exercise
Doing aerobic drill ( cardio ) is an excellent room to burn calories and improve your forcible and mental health. It appears to be particularly effective for losing belly adipose tissue, the unhealthy fat that tends to build up around your organs and cause metabolic disease ( 38, 39 ) .
16. Lift Weights
One of the worst side effects of diet is that it tends to cause muscle passing and metabolic slowdown, much referred to as starvation modality ( 40, 41 ). The best way to prevent this is to do some classify of resistor exercise such as lifting weights. Studies show that weight lifting can help keep your metamorphosis senior high school and prevent you from losing precious muscle aggregate ( 42, 43 ). Of course, it ’ s authoritative not merely to lose fatness — you besides want to build muscle. Resistance use is critical for a tone torso .
17. Eat More Fiber
Fiber is frequently recommended for weight unit loss. Although the tell is shuffle, some studies show that roughage ( particularly gluey character ) can increase repletion and help you control your weight over the long term ( 44, 45 ) .
18. Eat More Vegetables and Fruits
Vegetables and fruits have several properties that make them effective for slant loss. They contain few calories but a distribute of roughage. Their high water system contentedness gives them low department of energy density, making them identical filling. Studies show that people who eat vegetables and fruits tend to weigh less ( 46 ). These foods are besides very alimentary, therefore eating them is significant for your health .
19. Get Good Sleep
Sleep is highly underestimate but may be barely deoxyadenosine monophosphate crucial as eating healthy and exercising. Studies show that poor sleep is one of the strongest risk factors for fleshiness, as it ’ randomness linked to an 89 % increased risk of fleshiness in children and 55 % in adults ( 47 ) .
20. Beat Your Food Addiction
A late study found that 19.9 % of people in North America and Europe fulfill the criteria for food addiction ( 48 ). If you experience overpowering cravings and can ’ metric ton seem to curb your eating no matter how hard you try, you may suffer from addiction. In this case, seek professional help. Trying to lose weight without first gear combating food addiction is next to impossible .
21. Eat More Protein
Protein is the individual most important nutrient for losing weight unit. Eating a high-protein diet has been shown to boost metabolism by 80–100 calories per day while shaving 441 calories per day off your diet ( 49, 50, 51 ). One study besides showed that eating 25 % of your daily calories as protein reduced obsessive thoughts about food by 60 % while cutting desire for late-night nosh in half ( 52 ). Simply adding protein to your diet is one of the easiest and most effective ways to lose system of weights .
22. Supplement With Whey Protein
If you struggle to get adequate protein in your diet, taking a append — such as protein powder — can help. One study showed that replacing some of your calories with whey protein can cause system of weights personnel casualty of about 8 pounds over time while increasing muscle mass ( 53 ) .
23. Don’t Do Sugary Drinks, Including Soda and Fruit Juice
Sugar is bad, but sugar in fluent form is even worse. Studies show that calories from melted boodle may be the single most fatten aspect of the modern diet ( 54 ). For example, one sketch showed that sugar-sweetened beverages are linked to a 60 % increased risk of fleshiness in children for each casual service ( 55 ). Keep in mind that this applies to fruit juice equally well, which contains a like come of boodle as a delicate drink like Coke ( 56 ). Eat whole fruit, but terminus ad quem or avoid fruit juice altogether .
25. Don’t Diet — Eat Healthy Instead
One of the biggest problems with diets is that they rarely work in the long term. If anything, people who diet tend to gain more weight over clock time, and studies show that diet is a consistent forecaster of future system of weights gain ( 57 ). rather of going on a diet, aim to become a goodly, happier and fitter person. Focus on nourishing your body rather of depriving it. Weight personnel casualty should then follow naturally .
26. Chew More Slowly
Your brain may take a while to register that you ’ ve had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to slant loss ( 58, 59 ). besides consider chewing your food more thoroughly. Studies show that increased chew may reduce calorie intake at a meal ( 60 ). These practices are a part of mindful eat, which aims to help you slow down your food consumption and pay care to each bite .
The bottom line
numerous techniques can aid your weight loss goals. Some of the above tips are strictly dietary, involving eating more protein or cutting back on add sugar.
Others — such as improving sleep choice or adding a exercise routine — are more lifestyle-based. For case, chewing more lento is one footstep you can take to institute mindful eating. If you implement a handful of these tips, you ’ ll be well on your way to your system of weights loss goals .