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24 scientifically proven weight loss tips

The desire and/or need to lose weight make many people constantly seek information and news about the “universe” of healthy eating, physical exercise and general tips on weight loss.

And all the time there are “news” in the slimming market: they are products that promise rapid weight loss; foods that are “great allies” of healthy eating, others that are seen as “villains”; the “fad diet that made many celebrities lose weight” and much more.

And, in the midst of so much information, a lot of controversy, and even some “misinformation”, it is not surprising that so many people today find themselves in doubt about what they can and cannot eat; about the “best diet” and/or “ideal product” that will help you lose weight!

As obvious as it may seem, many people still don’t want to believe that “there is no miracle”, that healthy and definitive weight loss is, in fact, the result of the union of several factors related to a real change in habits, in addition to a lot of disposition. and focus.

However, the growing interest in the subject of “weight loss” has motivated (and still motivates) many scientists to discover strategies that, in fact, are useful in weight loss. These are not “miracle weight loss tips”, but evidence-based facts. You can trust them and be sure of better results!

1. Include eggs for breakfast

Studies have shown that including them at breakfast can help you consume fewer calories over the next 36 hours, lose more weight and body fat.

But if you can’t eat eggs for some reason, that’s fine, including another quality protein source in your breakfast will help too!

2. Drink water, especially before meals

Drinking water is essential, and doing it before meals is even more effective: according to studies, it can boost metabolism by 24% to 30% over a period of an hour to an hour and a half, helping you burn more calories.

Another study by Virginia Tech University (Virginia, USA) also showed that
drinking half a liter of water about half an hour before meals helped people consume fewer calories and lose 44% more weight.

Maria Luiza S. Moura, functional nutritionist, comments that adequate water consumption is essential in a weight loss diet. “In addition to making the body work properly, it is already a fact that drinking water helps people eat less… Since the feeling of hunger is often confused with that of thirst. Therefore, I always remind my patients to stay hydrated throughout the day, not waiting for thirst to come to drink water”.

3. Drink green tea

In addition to having a little caffeine, green tea has a significant amount of catechins (powerful antioxidants), and both work synergistically to increase fat burning.

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Maria Luiza highlights that green tea is a great ally for those who want to lose weight. “Like all tea, it has a diuretic effect, which is already very beneficial, but the highlight is its thermogenic effect. Remembering that it must be taken without added sugar and in a moderate way, preferably guided by a nutritionist, ”she says.

4. Drink black coffee

Coffee consumption was often criticized, but today, it is known that this drink offers several health benefits, especially because it has a significant amount of antioxidants.

Regarding weight loss, studies have shown that the caffeine contained in coffee can increase metabolism by 3% to 11%, and stimulate fat burning by up to 10% to 29%.

“Just don’t add sugar! The ideal is to start by adding a little sweetener and, over time, try to take it pure. And it shouldn’t be consumed in excess either; I usually recommend my clients up to three cups of coffee a day, but this can vary greatly from person to person. The ideal is always to talk to your nutritionist”, highlights Maria Luiza.

5. Cut the consumption of foods with added sugar

Added sugar in the most varied types of processed foods is, today, one of the most worrying factors in modern food. Most people consume it in excess, and the worst: often without even knowing they are consuming it.

The risks go far beyond weight gain. Several studies show that consumption of sugar (and corn syrup) is associated with an increased risk of obesity, heart disease, diabetes, among other problems: Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity ; Sugar-Sweetened Beverages, Weight Gain, and Incidence of Type 2 Diabetes in Young and Middle-Aged Women; Sweetened beverage consumption, incident coronary heart disease, and biomarkers of risk in men.

For all these reasons, both for those who want to lose weight and for those who care about their health, it is very important to pay attention to food labels – avoiding as much as possible those that contain added sugar.

“Many people fool themselves into thinking that buying, for example, a box of juice is ‘getting a good deal’, but this is a type of product that contains a lot of added sugar, which is bad for your health. You have to pay attention to the labels… I even tell my patients that if they don’t know what most of the ingredients shown on the label are about, it’s better not to buy the product!”, highlights Maria Luiza.

6. Cook with coconut oil

Coconut oil is a great health ally as it is rich in medium chain triglycerides, which are easily absorbed and transformed into energy.

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Some studies have shown that this type of fat can increase metabolism by up to 120 calories a day, also helping to reduce appetite and making you eat up to 256 fewer calories daily: Twenty-four-hour energy expenditure and urinary catecholamines of humans consuming low-to-moderate amounts of medium-chain triglycerides: a dose-response study in a human respiratory chamber; Sweetened beverage consumption, incident coronary heart disease, and biomarkers of risk in men.

“Consumption of coconut oil is super beneficial to health and it can replace other cooking oils, as it does not produce toxic products when subjected to high temperatures. However, it is worth remembering: it should not be consumed in excess, since it is a fat, so the ideal is always to talk to your nutritionist and see the best way to include it in your diet”, highlights Maria Luiza.

7. Avoid refined carbohydrates

Excessive consumption of this type of food is strongly associated with obesity, as it causes blood sugar spikes, favoring weight gain, and making the person feel hungrier and want to eat more and more carbohydrates again (causing a vicious circle).

Some studies that have already proven the harm of refined carbohydrates are: High Glycemic Index Foods, Overeating, and Obesity and High-glycemic Index Foods, Hunger, and Obesity: Is There a Connection?

8. Use smaller plates

It sounds silly, but research has shown that eating on smaller plates automatically makes the person eat less. It doesn’t hurt to try, right?!

9. Stick to a low carb diet

Several studies have pointed out the benefits of this type of diet, both for those who want to lose weight and for improving health in general: A low-carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic subjects; A Randomized Trial Comparing a Very Low Carbohydrate Diet and a Calorie-Restricted Low Fat Diet on Body Weight and Cardiovascular Risk Factors in Healthy Women; A Low-Carbohydrate as Compared with a Low-Fat Diet in Severe Obesity.

“The so-called low carb diets are ‘fashionable’, which causes many people to adopt it in the wrong way, harming their health. But, when well guided by a nutritionist, they do present great results in weight loss”, highlights nutritionist Maria Luiza.

10. Have control over what you eat

Controlling the portions or calories consumed helps those who want to lose weight, starting from the obvious idea that, by eating less, weight loss happens.

Some studies also point out that keeping a diary noting what you eat and/or taking pictures of your meals can help with weight loss: Self-monitoring in weight loss: a systematic review of the literature; Think before you eat: photographic food diaries as intervention tools to change dietary decision making and attitudes.

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“Many times people eat on impulse, repeat the meal two or three times, and in fact, with the first course they would already be satiated… This happens especially when you really like a certain food. In this sense, photographing the dish before eating it, or simply looking at it carefully, can even bring about an awareness that ‘there is enough’, that it is enough to satisfy hunger”, comments Maria Luiza.

11. Include pepper in the diet

It is already known that cayenne pepper, for example, among other peppers, helps to accelerate metabolism, as it contains capsaicin: Effects of capsaicin, green tea and CH-19 sweet pepper on appetite and energy intake in humans in negative and positive energy balance ; The effects of hedonically acceptable red pepper doses on thermogenesis and appetite.

“Capsaicin is the thermogenic active found in pepper, making it a food that, in fact, increases metabolism. Its consumption is beneficial, but it should be guided by a nutritionist, because, in some cases, it may not be well accepted”, highlights the nutritionist.

12. Do aerobic exercises

This is an essential measure for burning more calories, as well as improving overall health. It is also very effective, even to reduce the fat that tends to accumulate around the organs, which can cause metabolic disease.

13. Do bodybuilding

One of the side effects of a slimming diet is the loss of muscle mass, which consequently generates a metabolic slowdown. In this way, doing weight training, associated with aerobic exercises, is very important and effective: Metabolic slowing with massive weight loss despite preservation of fat-free mass.

14. Include more fiber in your diet

Studies show that consuming fiber helps increase satiety, causing a person to naturally eat less throughout the day.

15. Eat more vegetables and fruits

A study by Baylor College of Medicine (USA) links the consumption of fruits and vegetables to weight loss. These foods are essential because they have few calories and a good amount of fiber, in addition to being super nutritious in general.

16. Chew slowly

It is essential to “give some extra time” for the brain to realize that it has already consumed enough to satiate. Thus, studies show that chewing slower makes a person eat less, in addition to stimulating the production of hormones linked to weight loss: Eating slowly led to decreases in energy intake within meals in healthy women; Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon-like peptide-1.

“A lot of people think it’s nonsense, but it makes all the difference for those who want to lose weight! That…

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