The weight loss industry is full of delusions. People are often advised to do all sorts of crazy things. Most have no solid evidence and only torture you to a critical extent. These days, there are many different types of diets that can be followed but you need to research first. This is because you don’t want to do weird things to lose weight fast. There are also some trending diets that are based on scientific studies. Over the years, scientists have found a number of strategies that work for you. Here are some evidence -based weight loss tips.
Drink 8 glasses of water a day
Drink plain water in your daily. Plain water has no flavor whatsoever but it has a lot of benefits for you. It is often said that plain water can help lose weight and it is a fact too good to be true. Drinking plain water can increase metabolism by 24-30% in an hour and a half. This means, water can help you burn some calories!
One study showed that drinking 1/2 liter of water 30 minutes before a meal helps you eat fewer calories. This method is able to lose weight by 44%, compared to those who do not drink water. To facilitate your journey in managing your body, click here to calculate your BMI.
Eat Egg For Breakfast
Next up is the favorite food of many weightlifters and bodybuilders namely eggs. Eating one medium-sized egg can have a good effect on your body. This is because it has a variety of benefits, including helping to lose weight.
Studies show that replacing a cereal -based breakfast with two eggs can help you eat fewer calories for 36 hours. During those 36 hours you can lose more weight and body fat. If you can’t eat eggs (lactose intolerant!), You don’t have to worry. You can take any source of quality protein for your breakfast. Sources of this protein are chicken breast, fatty fish, lean meats and even nuts.
Start Your Day With Coffee
Coffee is everyone’s favorite. Every city must have a coffee shop or café that serves a variety of coffee menus. Quality coffee is rich in antioxidants and also has many health benefits to the drinker. Studies show that caffeine in coffee can increase metabolism by 3-11% and increase fat burning by up to 10-29%. The study was on pure coffee that did not add any sugar, cream or any high calorie additives. This is because, this addition will affect the nutritional content of coffee.
Nowadays there are many variations of coffee, you need to choose which one is best for your health and you can enjoy it at the same time. You can also make coffee at home by buying coffee powder in stores as well as online.
Reduce Sugar Intake
Extra sugar is one of the most common ingredients used in modern diets. The majority consume too much of that sugar. Studies show that high sugar intake is associated with an increased risk of obesity, type 2 diabetes and heart disease. All three of these diseases can be well prevented. If you want to lose weight, reduce your intake of extra sugar. Make sure you read food labels first. This is because what is written on healthy foods can also be filled with sugar. Be careful of all.
Always Keep Your Fridge Green!
Doing a diet does not necessarily mean you have to eat less. You just have to change the unhealthy food to the healthy one. For your convenience, place vegetables or fruits where you can easily see and pick them up. This can help prevent you from eating something unhealthy if you are too hungry.
You also don’t necessarily eat only vegetables and fruits. Even snacks that are easy to carry and easy to prepare are also recommended. These include nuts, yogurt and boiled eggs.