11 evidence-based weight loss tricks

The weight loss “industry” is full of contradictions. People are often recommended to do all sorts of things to lose weight, most of them having no support behind them.

11 evidence-based weight loss tricks

In time, however, experts have revealed a number of techniques that seem to be effective.

Here are 11 evidence-based effective weight loss tricks:

1. Drink water, especially before meals: Drinking water can help with weight loss. Water can enhance your metabolism by up to 30% over a period of 1-1,5 hours, contributing to burn off more calories.

2. Eat eggs for breakfast: Eating whole eggs can have all sorts of benefits, including helping you lose weight. Opt for eggs instead of cereals for breakfast to eat fewer calories, and lose more weight and more body fat.

3. Cook with coconut oil: Coconut oil is very beneficial. It is high in fats called medium chain triglycerides, which are shown to enhance metabolism by 120 calories per day, and also diminish your appetite – you eat up to 200 fewer calories per day.

4. Drink coffee, black coffee: Quality coffee provides antioxidants. Studies show that the caffeine in coffee can boost metabolism and increase fat burning by up to 10-30%.

5. Drink green tea: Like coffee, green tea also has many benefits, including weight loss. Green tea is loaded with effective antioxidants (catechins), which are likely to boost fat burning.

6. Cut back on added sugar: Added sugar is the single worst ingredient in the contemporary diet, and most people are eating way too much of it. Sugar consumption is strongly related to the risk of obesity, type 2 diabetes, and heart disease.

7. Keep healthy food around: Keeping healthy food around you can help prevent you from eating something unhealthy if you become extremely hungry. A few snacks that are easily simple to prepare include fruits, nuts, yogurt, baby carrots, and a hardboiled egg.

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8. Do cardio: Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health. It is particularly effective to get rid of belly fat, the unhealthy fat that tends to accumulate around your organs.

9. Eat more vegetables and fruits: Vegetables and fruits have several properties that make them effective weight loss tricks. They provide few calories, but plenty of fibre. They are also rich in water, which gives them a low energy density. Simply adding vegetables and fruits to your diet is one of the easiest and most effective weight loss tricks.

10. Chew more slowly: It can take a while for the brain to “understand” that you’ve had enough to eat. Chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss.

11. Eat more protein: Protein is the single most important nutrient when it comes to weight loss tricks. Opting for high protein foods (dairy, eggs, meat, and fish) has been shown to boost metabolism, while helping you feel so full that you eat up to 441 fewer calories per day.

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