Scientifically Proven Weight Loss Tips

1. Drink water before meals

Drinking water boosts your metabolism by 24-30% for an hour to an hour and a half, helping you burn more calories. Specifically, they found that if they drank half a liter 30 minutes before a meal, they ate less and lost 44% more weight than if they didn't.

2. Eat eggs for breakfast

Eggs, which are rich in nutritionally good ingredients, are one of the foods that help you lose weight. That's why it's a food that we dieters often eat.. (I also buy 30 packs at a time and it disappears quickly..^^;;)

These eggs, especially when eaten with grains in the morning, can help you eat fewer meals for 36 hours and help you lose weight and fat.

3. Drink coffee (with black of course)

High-quality coffee contains a large amount of antioxidants and has a number of health-promoting effects. The caffeine in coffee has been shown to boost metabolism by 3 to 11%, resulting in a 10 to 29% fat burning boost. Of course, that would be the case when you only drank pure coffee without high-calorie additives such as sugar or cream, right? For dieters, sugar and cream are poison.

4. Drink green tea

Green tea also contains a small amount of caffeine and contains catechins, which are powerful antioxidants, which help to burn fat.

By the way, I don't drink green tea very well. The reason is that my stomach is cold, so drinking green tea that cools my stomach makes my body feel bad. If you have an upset stomach, it would be a good idea to limit green tea.

5. Cook with Coconut Oil

Coconut oil, a healthy food, is high in triglycerides, which is good for health, unlike other fats. Consuming 125 calories of coconut oil per day is equivalent to consuming 256 fewer calories. It reduces appetite and promotes metabolism.

Before I came across the results of this study, it was known as a diet food, so I also started taking coconut oil. In fact, it seems to be the effect of relieving constipation to feel the effect of this on the body. I think... its effect alone is attractive enough for dieters~!

6. Take glucomannan

Glucomannan is a fiber that absorbs water, and because it contains a lot of water, it stays on the stomach and makes you feel full, helping to reduce the amount of food you eat. It makes you feel. When I looked for glucomannan, it turned out that konjac was familiar to us.

7. Cut down on sugar

Sugar is not only a bad enemy for diet, but it is also an additive that causes diseases such as diabetes and heart disease, so it is recommended to avoid it as much as possible. When buying food, you should check the label to reduce your sugar intake. Some foods known as health foods contain sugar, so it's a good idea to look carefully at these foods too!

8. Eat less refined carbohydrates

Refined carbohydrates include sugar, white rice, white flour, and pasta that we commonly eat. These refined carbohydrates make you feel hungry more quickly and act as a spike in blood sugar. Therefore, when consuming carbohydrates, you should consume unrefined carbohydrates such as brown rice and whole wheat bread.

9. Eat a low-carb diet

A low-carb diet is recommended because you can lose 2-3 times more weight than a low-fat diet with just a low-carb diet.

10. Use small utensils

If you eat with a small tableware, you can make the illusion that you ate a large amount of food, so just using a small tableware can bring about weight loss.

11. Adjust the quantity or count the calories

Studies have shown that weight loss is more effective when you do things like keeping a food journal or taking pictures of what you eat.

I didn't really believe in this effect, but when I tried it myself, it worked really well. It checks how much you ate today and counts calories, so it has a function that allows you to adjust it by limiting yourself. There are many convenient apps, so if you use them, you can write them comfortably.

12. Have healthy food around

You should have healthy food around you in case you suddenly feel hungry. Prepare snacks that are portable and easy to prepare, such as fruits, nuts, carrots, yogurt, and hard-boiled eggs, so that you don't eat bad food when you're hungry.

13. After dinner, brush your teeth right away

Brushing teeth right after dinner is effective in preventing late-night snacks.

14. Eat spicy food

Eating spicy food functions to boost metabolism and reduce appetite.

15. Do aerobic exercise

Aerobic exercise is great for burning calories and improving your physical and mental health. In particular, it is said to be very effective in resolving abdominal obesity that causes various metabolic diseases.

16. Do strength training

When you lose weight, you naturally lose muscle mass, which in turn lowers your basal metabolic rate. If the basal metabolic rate decreases, even if you succeed in losing weight, you are in a physical condition that requires more effort to maintain the weight. That's why you need to do strength training to prevent muscle loss.

Also, it is important to have a more beautiful body rather than simply reaching the target weight.

17. Eat More Fiber Dietary fiber

, often recommended for weight loss purposes, increases satiety and aids in weight control in the long run. In particular, fiber is said to be good. Foods such as seaweed, kelp, and hemp that we eat often belong to these dietary fiber foods.

18. Eat more vegetables and fruits

Vegetables and fruits are low in calories, but contain a lot of fiber, also contain a lot of water, and have the property of chewing for a long time.

It is a very good food not only for weight loss but also nutritionally, so it must be consumed for various reasons.

19. Chew it slowly

It takes a certain amount of time for your brain to feel full. The habit of chewing slowly helps you eat less and makes more hormones to help you lose weight.

20. Sleep well

Sleep is underrated, even though it's just as important as diet and exercise. Sleep deprivation increases the risk of obesity by 89% in children and 55% in adults.

21. Get rid of food addiction

As a result of a survey of 196,211 people in 2014, 19.9% ​​said that they were addicted to food. If you find it difficult to control your food intake or change your habits, you may have a food addiction, and in this case, you should seek help to improve your food addiction problem first.

22. Eat More Protein

Protein is the most important nutrient for weight loss. Consuming 80-100 calories a day of high-protein foods has the effect of eating 441 fewer calories. And if 25% of your daily caloric intake is protein, your appetite will decrease by 60% and your cravings for late night food will decrease.

(This tip is important enough to say that it is the most important tip in this article.)

23. Eat a protein supplement

If it is difficult to get enough protein in your diet, it is recommended to take a protein supplement.

24. Do not consume carbonated drinks, fruit juices, etc.

Sugar is bad, but drinks with sugar are even worse. If a child drinks sugary drinks every day, the chance of becoming obese increases by 60%. Commercially available fruit juices also contain the same level of sugar as soda, so it should be consumed in the form of fruit rather than juice.

25. Eat healthy instead

of dieting The biggest problem with dieting is that it is difficult to sustain it for a long time. Studies have shown that people who succeed after dieting tend to gain more weight after the diet is over.

So instead of going on a diet, you should try to develop healthy habits with the goal of becoming a healthy and happy person.

--- --- Originally published at https://eatthisnotthat.com on 6, 2021.