Weight Loss Tips

The weight loss industry is full of myths, so all we have to know properly in this field. People are often advised to do all sorts of crazy things, most of which have no evidence behind them.

However, over the years, scientists have found a large number of strategies that seem to be effective.

Here are the tips for weight loss that are actually evidence-based.

1. Drink Water, Especially Before Meals

It often said that drinking water can help with weight loss, and that's 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. 

One study showed that drinking a half liter (17 ounces) of water about half an hour before meals helped dieters eat fewer calories and lose 44% more weight, compared to those who didn't drink the water.

2. Try Intermittent Fasting

Intermittent fasting is a popular eating pattern in which people cycle between periods of fasting and eating.

Studies found that intermittent fasting is effective for weight loss as continuous calorie restriction.

Additionally, it may reduce the loss of muscle mass typically associated with a low-calorie diet. However, higher quality studies are needed before any stronger claim can be made.

3. Eat less Refined Carbs

Refined Carbohydrates include sugar grains that have been stripped of their fibrous, nutrition parts. These include white bread and pasta.

Studies show that refined carbs can spike the level of blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity.

If you're going to eat carbs, make sure to eat them with their natural fiber.

4. Lift Weights

One of the worst side effects of dieting is that it tends to cause muscle loss and slow down the metabolic rate.

The best way to prevent this is to do some sort of resistance exercise such as liftings weights or go to the GYM. Studies also show that weight lifting can help to keep your metabolism high and prevent you from losing precious muscle mass.

Of course, it's important not to just to lose fat, you also have to build muscle. Resistance exercise is critical for a toned body.

5. 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. Their higher water content gives them low energy density, makes 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.

6. Eat More Protein

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 saving 441 calories per day of your diet.

One study also found 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 added the protein to your diet is one of the simplest and most effective ways to lose weight.