Losing weight is the purpose of many people when the New Year rolls around. However, after the arrival of February, there are many who have given that objective for lost, since it is a battle in the medium and long term, and the results are not usually as fast as is usually thought. This usually happens because dieting is a mistake, and losing weight would imply a significant change in lifestyle, with diet being the basic pillar of this style.
The best ways to lose weight are given below:
- Drink water, especially before meals
Drinking water can speed up your metabolism by 24-30% over a 1 to 1.5 hour period, helping you burn off some extra calories.
One study showed that drinking half a liter of water an hour and a half before meals helped dieters lose 44% more weight.
- Eat eggs for breakfast
Eggs have many benefits, including helping you lose weight.
Replacing a cereal-based breakfast with eggs can lead to consuming fewer calories in the next 36 hours, losing weight and body fat.
And if eggs can’t be eaten for some reason, any other quality protein source works too.
- Drink coffee (preferably black)
Coffee has sometimes been unfairly demonized.
When it’s of good quality, it’s packed with antioxidants and plenty of ways to support good health.
Caffeine can increase metabolism by 3-11% and fat elimination by 10-2% (6, 7).
Of course: you have to make sure not to add large amounts of sugar or other high-calorie ingredients since that would cancel all its benefits.
- Drink green tea
Green tea contains small amounts of caffeine, but it also includes powerful antioxidants called catechins, which are believed to work in synergy with caffeine to enhance the fat-burning effect.
Although the evidence is not entirely firm, many studies show that green tea (both the drink and the extract in supplement form) can help with weight loss (10, 11)
- Cooking with coconut oil
Coconut oil is very healthy.
It is high in medium-chain triglycerides, which are metabolized differently than other fats.
These triglycerides have been shown to raise your metabolism in a range of up to 120 calories a day and also reduce your appetite, which could end up consuming up to 256 fewer calories per day.
The idea is not, however, to add it to something that has already been cooked in a traditional way, but to replace some of the fats that are usually used in cooking with coconut oil.
- Take glucomannan
Glucomannan is a fiber that, in several scientific studies, has made research subjects lose weight.
It absorbs water and settles in the intestine for a time, making you feel more full and helping you consume fewer calories.
And people who take glucomannan supplements have been shown to lose slightly more weight than those who don’t.
- Cut back on added sugars
Most people eat too much added sugar.
This consumption is strongly associated with the risk of obesity and diseases such as type 2 diabetes and heart problems.
If you want to lose weight, you need to cut back on added sugar and high fructose corn syrup.
And be sure to read food labels carefully, as many supposedly healthy products are sometimes full of sugar.
- Eat less refined carbohydrates
Refined carbohydrates are usually sugars or grains that have been stripped of their fibrous and nutritious parts.
Scientific studies show that refined carbohydrates can raise blood sugar quickly, leading to hunger and cravings, and increased food intake within hours.
Consuming them is strongly linked to obesity.
Thus, if carbohydrates are to be consumed, it is better to ensure that they are being consumed with their natural fiber included.
- Follow a low carb diet
Extensive research shows that sticking to a low-carbohydrate diet can help you lose two to three times more weight than a standard low-fat diet.
And, at the same time, it contributes to better health.
- Use smaller plates
Although it may sound impossible at first glance, it has been shown that using smaller plates often automatically leads to lower calorie consumption.
- Control portions or count calories
Anything that contributes to being aware of what you eat is useful.
Thus, controlling portion sizes or counting calories consumed may be a good idea, for obvious reasons.
Studies also show that keeping a food diary, writing down what you eat each day, or taking pictures of what you eat, can contribute to weight loss.
- Have healthy foods close by in case hunger strikes
Buying and having healthy foods on hand prevents you from resorting to harmful snacks for the diet.
Thus, it is ideal to resort to fruits, nuts, baby carrots, yogurt, or boiled eggs.
- Brush your teeth after dinner
Although there are no studies to support this, many recommend brushing your teeth immediately after dinner, which seems to prevent the temptation of a late-night snack.
- Eating spicy foods
Some spices, such as cayenne pepper, contain capsaicin, a component that can speed up metabolism and slightly reduce appetite.
- Do aerobic exercise
Aerobic exercises not only burn calories but contribute to better physical and mental health.
They appear to be especially effective for losing abdominal fat, which grows around the organs and causes metabolic problems.
- Lifting weights
One of the bad side effects of dieting is that it tends to promote muscle loss and a slowdown in metabolism.
And the best way to prevent this is to do some kind of resistance exercise, like lifting weights.
This can keep your metabolism high and prevent muscle loss.
- Eat more fiber
Fiber is usually recommended for weight loss.
Although the evidence is not conclusive, some research shows that fiber, especially viscose, increases satiety and helps with long-term weight management.
- Eat more vegetables and fruits
Both vegetables and fruits have properties that make them very effective for weight loss.
They contain very few calories, but a lot of fiber.
They are also rich in water, which gives them a low energy density.
Also, they take time to chew and provide satiety.
Several studies show that people who consume them tend to weigh less.
These foods are also very healthy and nutritious, which is why eating them is important for reasons other than losing pounds.
- Chew slower
It can take time for the brain to “register” that you’ve had enough to eat.
And some research shows that chewing slower helps you consume fewer calories and increase the production of hormones linked to weight loss.
- Sleep well
Sleep is sometimes ignored, but it is just as important as eating healthy and exercising.
Poor sleep is one of the main risk factors for obesity, linked to an 89% higher risk in children and a 55% higher risk in adults.
- Overcome food addictions
A study conducted on 196,211 individuals in 2014 found that 19.9% of people fell within the criteria for food addiction.
If you have powerful cravings and you can’t control your diet no matter how hard you try, you may be facing a case of this addiction.
And the only thing that works is getting help.
Trying to lose weight without dealing with that problem first is almost impossible.
- Consume more protein
Following a high-protein diet has been shown to speed up your metabolism by 80 to 100 calories per day.
One study showed that converting to protein 25% of the calories consumed per day reduced obsessive thoughts about food by 60% while cutting nighttime cravings in half.
Thus, simply adding protein to the diet, without restricting anything, is one of the easiest and most effective (and delicious) ways to lose weight.
- Supplement with whey protein
If getting enough protein in your diet is difficult, taking a supplement can help.
The research found that replacing part of your calories with whey protein can lead to a weight loss of around 4 kilos while increasing lean muscle mass.
- Do not drink calories (soft drinks or fruit juices)
Sugar is bad, but in liquid form, it is even worse.
In fact, it is probably the most fattening part of the modern diet.
For example, one study showed that sugary drinks are associated with a 60% higher risk of obesity in children for each daily serving.
This also applies to fruit juices, which contain the same amount of sugar as soda.
You can consume the whole fruit, but it is best to avoid consuming the juice alone.
- Eat single ingredient foods
If you want to be slimmer and healthier, one of the best things to do is to eat natural, single-ingredient foods.
These foods are generally naturally satisfying, making it difficult to gain weight if the majority of your diet is based around them.
- Do not diet, but eat healthily
Most diets generally don’t work in the long run.
In fact, studies show that dieting consistently predicts future weight gain.
Instead of dieting, it is better to aim to become healthier, fitter, and happier.
Focus on nourishing the body instead of depriving it of things.
Thus, weight loss will come as a natural side effect.