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Thursday, 15 June 2017

10 Weight Loss Tips That Are Actually Evidence-Based

1. Drink Coffee [Preferably Black];

Drink Coffee [Preferably Black]
Drink Coffee 
Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants, and can have numerous healths benefit.

Studies show that the caffeine in coffee can boosts metabolisms by 4-12%, and increase fat burning by up to 12-32%.

Just makes sure NOT to add a bunch of sugar or other high-calorie ingredients to it. That will completely negate any benefits you gets from the coffee.

2. Drink Water` Especially Before Meals;

Drink Water` Especially Before Meals
Drink Water
It is often claimed that drinking water` can helps with weight loss and this is true.

Drinking water can boosts metabolisms by 28-34% over a period of 2-2.6 hours, helping you burn off a few more calories.

One study show that drinking a half liter (18 oz) of water about a half an hour before meal helped dieters eats fewer calories and lose 56% more weight.

3. Drink Green Tea;

Drink Green Tea
Drink Green Tea
Like coffee, green tea also has many benefit. one of them being weight loss.

Green tea contain small amounts of caffeine, but it is also load with powerful antioxidants called catechins` which are also believed to works synergistically with the caffeine to enhance fats burning.

Although the evidence is mix, there are many studies showing that green tea (either as a beverage or a green tea extract supplement) can helps you lose weights.

 4. Eat Eggs For Breakfast;

Eat Eggs For Breakfast
Eat Eggs 
Eating whole egg can have all sorts of benefits, including helping you lose weights.

Studies show that replacing a grain-based breakfast with egg can helps you eats fewer calories for the next 48 hours, and lose more weights and more body fats.

If you can not eats egg for some reason, then that’s fine. Any source of quality proteins for breakfast should do the tricks.

5. Use Smaller Plates;

Use Smaller Plates
Smaller Plates

Using smaller plates has been shown to helps peoples automatically eats fewer calories in some studies. 

Weird tricks, but it seems to work.

6. Chew More Slowly;

 Chew More Slowly
Chew  Slowly
 It can takes a while for the brains to `registers` that you’ve had enough to eats. 

Some studies show that chewing more slowly can helps you eats fewer calories and increase the productions of hormones linked to weights loss.

 7. Eat spicy food;

Eat spicy food
spicy food
Spicy food contain Capsaicin, a compound that can boosts metabolisms and reduce your appetite slightly.

8. Eat more fiber;

Eat more fiber
Eat  fiber
Fibers is often recommend for the purpose of weight loss. 

Although the evidence is mix, some studies show that fiber can increase satiety and helps you to control your weights over the long term.

9. Get a good night sleep;

 Get a good night sleep
Studies shows that poor sleep is one of the single biggest risk factor for obesity. 

Adult and children with poor sleep have a 60% and 78% greater risk of becoming obese, respectively.

10. Eat whole foods;

Eat whole foods
whole foods
Foods quality is more importants than foods quality. 

Eats healthy foods as much as possible. Whole food, single-ingredient foods are healthier than their processed counterparts.

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