Drinking water can boost metabolism by 24–30% over a period
of 1–1.5 hours, helping you burn off a few more calories
2. Eating Eggs for Breakfast
Studies show that replacing a grain-based breakfast with
eggs can help you eat fewer calories for the next 36 hours as well as lose more
weight and body fat.
Studies show that the caffeine in coffee can boost
metabolism by 3–11% and increase fat burning by up to 10–29
Just make sure not to add a bunch of sugar or other
high-calorie ingredients to your coffee. That will completely negate any
benefits.
Though green tea contains small amounts of caffeine, it is
loaded with powerful antioxidants called catechins, which are believed to work
synergistically with caffeine to enhance fat burning
Although the evidence is mixed, many studies show that green
tea (either as a beverage or a green tea extract supplement) can help you
lose weight
Green tea is available at most pharmacies, health stores,
and grocery stores, as well as online.
Intermittent fasting is a popular eating pattern in
which people cycle between periods of fasting and eating.
Short-term studies suggest intermittent fasting is as
effective for weight loss as continuous calorie restriction.
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.
A fiber called
glucomannan has
been linked to weight loss in several studies.
This type of fiber absorbs water and sits in your gut for a
while, making you feel more full and helping you eat fewer calories.
Studies show that people who supplement with glucomannan
lose a bit more weight than those who don't.
Studies show that sugar (and high-fructose corn
syrup) consumption is strongly associated with an increased risk of obesity, as
well as conditions including type 2 diabetes and heart disease
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
Numerous studies show that such a regimen can help
you lose 2–3 times as much weight as a standard low-fat diet while also
improving your health
Using smaller plates has been shown to help some people
automatically eat fewer calories
However, the plate-size effect doesn’t appear to affect
everyone. Those who are overweight seem to be more affected
Some studies show that keeping a food diary or taking
pictures of your meals can help you lose weight.
Keeping healthy food nearby can help prevent you from eating
something unhealthy if you become excessively hungry.
Snacks that are easily portable and simple to prepare include
whole fruits and nuts.
Taking probiotic supplements containing bacteria
of the Lactobacillus subfamily have been shown to reduce fat
mass
Chili peppers contain capsaicin, a spicy compound that can
boost metabolism and reduce your appetite slightly.
However, people may develop tolerance to the effects of
capsaicin over time, which may limit its long-term effectiveness.
Doing aerobic exercise (cardio) is an excellent
way to burn calories and improve your physical and mental health.
It appears to be particularly effective for losing
belly fat, the unhealthy fat that tends to build up around your organs and
cause metabolic disease.
One of the worst side effects of dieting is that it tends to
cause muscle loss and metabolic slowdown, often referred to as starvation
mode.
The best way to prevent this is to do some sort of
resistance exercise such as lifting weights. Studies show that weight
lifting can help keep your metabolism high and prevent you from losing precious
muscle mass.
Of course, it's important not just to lose fat — you also want
to build muscle. Resistance exercise is critical for a toned body.
Fiber is often recommended for weight loss.
Although the evidence is mixed, some studies show that fiber
(especially viscous fiber) can increase satiety and help you control your
weight over the long term
They contain few calories but a lot of fiber. Their high
water content gives them low energy density, making them very filling.
Studies show that people who eat vegetables and fruits tend
to weigh less.
These foods are also very nutritious, so eating them is
important for your health.
Studies show that poor sleep is one of the strongest risk
factors for obesity, as it’s linked to an 89% increased risk of obesity in
children and 55% in adults.
A recent study found that 19.9% of people in North America
and Europe fulfill the criteria for food addiction
If you experience overpowering cravings and can't 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 combating food addiction is next to impossible.
Protein is the single most important nutrient for losing
weight.
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.
One study also showed that eating 25% of your daily calories
as protein reduced obsessive thoughts about food by 60% while cutting
desire for late-night snacking in half.
Simply adding protein to your diet is one of the easiest and
most effective ways to lose weight.
If you struggle to get enough protein in your diet, taking a
supplement — such as protein powder — can help.
One study showed that replacing some of your calories with
whey protein can cause weight loss of about 8 pounds over time while increasing
muscle mass
Sugar is bad, but sugar in liquid form is even worse.
Studies show that calories from liquid sugar may be the single most fattening
aspect of the modern diet
Keep in mind that this applies to fruit juice as
well, which contains a similar amount of sugar as a soft drink like
Coke.
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 on them.
People who diet tend to gain more weight over time, and
studies show that dieting is a consistent predictor of future weight gain.
Instead of going on a diet, aim to become a healthier,
happier and fitter person. Focus on nourishing your body instead of depriving
it.
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 weight
loss
Here's to a happy and healthy weight loss!
