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Trivia 26 Weight Loss Tips That Are Actually Evidence-Based

Discussion in 'Love' started by Jeanh, Aug 11, 2015.

  1. The weight loss “industry” is full of myths.

    People are being advised to do all sorts of crazy things, most of which have no evidence behind them.

    Over the years, however, scientists have found a number of strategies that seem to be effective.

    Here are 26 weight loss tips that are actually evidence-based.

    1. Drink Water, Especially Before Meals
    It is often claimed that Please or Register to view links can help with weight loss, and this is 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 ( Please or Register to view links, Please or Register to view links).

    One study showed that drinking a half liter (17 oz) of water about a half an hour before meals helped dieters eat fewer Please or Register to view links and lose 44% more weight ( Please or Register to view links).

    2. Eat Eggs For Breakfast
    Eating whole eggs can have all sorts of Please or Register to view links, including helping you lose weight.

    Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours, and lose more weight and more body fat ( Please or Register to view links, Please or Register to view links).

    If you can’t eat eggs for some reason, then that’s fine. Any source of quality protein for breakfast should do the trick.

    3. Drink Coffee (Preferably Black)
    Coffee has been unfairly demonized. Quality coffee is loaded with Please or Register to view links, and can have numerous Please or Register to view links.

    Studies show that the caffeine in coffee can Please or Register to view links by 3-11%, and increase fat burning by up to 10-29% ( Please or Register to view links, Please or Register to view links, Please or Register to view links).

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

    4. Drink Green Tea
    Like coffee, Please or Register to view links also has many benefits, one of them being weight loss.

    Green tea contains small amounts of caffeine, but it is also loaded with powerful antioxidants called catechins, which are also believed to work synergistically with the caffeine to enhance fat burning ( Please or Register to view links, Please or Register to view links).

    Although the evidence is mixed, there are many studies showing that green tea (either as a beverage or a Please or Register to view links supplement) Please or Register to view links you lose weight ( Please or Register to view links, Please or Register to view links).

    5. Cook With Coconut Oil
    Coconut oil is Please or Register to view links. It is high in special fats called medium chain triglycerides, which are metabolized differently than other fats.

    These fats have Please or Register to view links to boost metabolism by 120 calories per day, and also reduce your appetite so that you eat up to 256 fewer calories per day ( Please or Register to view links, Please or Register to view links).

    Keep in mind that this is not about adding coconut oil on top of what you’re already eating, it is about replacing some of your current cooking fats with coconut oil.

    6. Take a Glucomannan Supplement
    A fiber called Please or Register to view links has been shown to cause weight loss in several studies.

    This is a type of fiber that absorbs water and “sits” in your gut for a while, making you feel more full and helping you eat fewer calories ( Please or Register to view links).

    Studies have shown that people who supplement with glucomannan lose a bit more weight than those who don’t ( Please or Register to view links).

    7. Cut Back on Added Sugar
    Added sugar is the single worst ingredient in the modern diet, and most people are eating Please or Register to view links of it.

    Studies show that Please or Register to view links (and high fructose corn syrup) consumption is strongly associated with the risk of obesity, as well as diseases like type 2 diabetes, heart disease and others ( Please or Register to view links, Please or Register to view links, Please or Register to view links).

    If you want to lose weight, you should be cutting back on added sugars. Just make sure to read labels, because even so-called Please or Register to view links can be loaded with sugar.

    8. Eat Less Refined Carbs
    Refined carbohydrates are usually sugar, or grains that have been stripped of their fibrous, nutritious parts (includes white bread and pasta).

    Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity ( Please or Register to view links, Please or Register to view links, Please or Register to view links).

    If you’re going to eat carbs, make sure to eat them with their natural Please or Register to view links.

    9. Go on a Low Carb Diet
    If you want to get all the benefits of Please or Register to view links, then consider taking this all the way and going on a Please or Register to view links.

    Numerous Please or Register to view links show that such a diet (or “way of eating”) can help you lose 2-3 times as much weight as a standard low-fat diet, while improving your health at the same time ( Please or Register to view links, Please or Register to view links, Please or Register to view links).

    10. Use Smaller Plates
    Using smaller plates has been shown to help people automatically eat fewer calories in some studies. Weird trick, but it seems to work ( Please or Register to view links).

    11. Exercise Portion Control or Count Calories
    Portion control (eating less) or counting calories can be very useful, for obvious reasons ( Please or Register to view links).

    There are also studies showing that keeping a food diary and writing down what you eat, or taking pictures of all your meals, can help you lose weight ( Please or Register to view links, Please or Register to view links).

    Anything that increases your awareness of what you are eating is likely to be useful.

    12. Keep Healthy Food Around in Case You Get Hungry
    Keeping healthy food close by can help prevent you from eating something unhealthy if you become excessively hungry.

    A few snacks that are easily portable and simple to prepare include whole Please or Register to view links, a handful of nuts, baby carrots, Please or Register to view links and a hardboiled egg (or two).

    13. Brush Your Teeth After Dinner
    Although I’m not aware of any studies on this, many people recommend brushing your teeth and/or flossing right after dinner. Then you won’t be as tempted to have a late-night snack.

    14. Eat Spicy Foods
    Spicy foods like Cayenne pepper contain Capsaicin, a compound that can boost metabolism and reduce your appetite slightly ( Please or Register to view links, Please or Register to view links).

    15. Do Aerobic Exercise
    Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health.

    It appears to be particularly effective to Please or Register to view links, the unhealthy fat that tends to build up around your organs and cause metabolic disease ( Please or Register to view links, Please or Register to view links).

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    16. Lift Weights
    One of the worst side effects of dieting, is that it tends to cause muscle loss and metabolic slowdown, often referred to as Please or Register to view links ( Please or Register to view links, Please or Register to view links).

    The best way to prevent this from happening is to do some sort of resistance exercise, like lifting weights. Studies show that weight lifting can help keep your metabolism high, and prevent you from losing precious muscle mass ( Please or Register to view links, Please or Register to view links).

    Of course, it’s not just important to lose fat. You also want to make sure that what is beneath looks good. Doing some sort of resistance exercise is critical for that.

    17. Eat More Fiber
    Fiber is often recommended for the purpose of weight loss. Although the evidence is mixed, some studies show that fiber (especially Please or Register to view links) can increase satiety and help you control your weight over the long term ( Please or Register to view links, Please or Register to view links).

    18. Eat More Vegetables and Fruits
    Vegetables and fruits have several properties that make them effective for weight loss.

    They contain few calories, but a lot of fiber. They are also rich in water, which gives them a low energy density. They also take a while to chew, and are very filling.

    Studies show that people who eat vegetables and fruits tend to weigh less ( Please or Register to view links). These foods are also super healthy and Please or Register to view links, so eating them is important for all sorts of reasons.

    19. Chew More Slowly
    It can take a while for the brain 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 weight loss ( Please or Register to view links, Please or Register to view links).

    20. Get Good Sleep
    Sleep is Please or Register to view links, but it may be just as important as eating healthy and exercising.

    Studies show that poor sleep is one of the strongest risk factors for obesity, being linked to an 89% increased risk of obesity in children, and 55% in adults ( Please or Register to view links).

    21. Beat Your Food Addiction
    A recent 2014 study of 196,211 individuals found that 19.9% of people fulfil the criteria for Please or Register to view links ( Please or Register to view links).

    If you suffer from overpowering cravings and can’t seem to get your eating under control no matter how hard you try, then you may be a food addict.

    In this case, Please or Register to view links. Trying to lose weight without dealing with this problem first is next to impossible.

    22. Eat More Protein
    Protein is the single most important nutrient when it comes to Please or Register to view links.

    Eating a high protein diet has been shown to boost metabolism by 80 to 100 calories per day, while helping you feel so satiated that you eat up to 441 fewer calories per day ( Please or Register to view links, Please or Register to view links, Please or Register to view links).

    One study also showed that Please or Register to view links at 25% of calories reduced obsessive thoughts about food by 60%, while cutting the desire for late night snacking in half ( Please or Register to view links).

    This is the single most important tip in the article.

    Simply adding protein to your diet (without restricting anything) is one of the easiest, most effective and most delicious ways to lose weight.

    23. Supplement With Whey Protein
    If you struggle to get enough protein in your diet, taking a supplement can help.

    One study showed that replacing part of your calories with Please or Register to view links can cause weight loss of about 8 pounds, while increasing lean muscle mass ( Please or Register to view links).

    24. Don’t Drink Calories, Including Sugary Soda and Fruit Juices
    Sugar is bad, but sugar in liquid form is even worse ( Please or Register to view links). Studies show that liquid sugar calories may be the single most fattening aspect of the Please or Register to view links.

    For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, for each daily serving ( Please or Register to view links).

    Keep in mind that this applies to Please or Register to view links as well, which contains a similar amount of sugar as a soft drink like coke ( Please or Register to view links). Eat whole fruit, but use fruit juice with caution (or avoid it altogether).

    25. Eat Whole, Single Ingredient Foods (Real Food)
    If you want to be a leaner, healthier person, then one of the best things you can do for yourself is to eat whole, single ingredient foods.

    These foods are naturally filling, and it’s very difficult to gain weight if the majority of your diet is based around them.

    Keep in mind that real food doesn’t need a long list of ingredients, because real food IS the ingredient.

    26. Don’t “Diet”, Eat Healthy Instead
    One of the biggest problems with “diets,” is that they almost never work in the long term.

    If anything, people who “diet” tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain ( Please or Register to view links).

    Instead of going on a diet, make it your goal to become a healthier, happier and fitter person. Focus on nourishing your body, instead of depriving it.

    Weight loss should follow as a natural side effect.
     
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