Weight Loss

22 Tips to Lose Weight Naturally (Backed by Science)

Image Source: flickr.com
Image Source: flickr.com

The Internet is filled with information, plenty of it in fact, but is sorely lacking in real knowledge. Truth be told, there is a lot of bad weight loss information on the internet. Much of what is recommended is questionable at best, and not based on any actual science.

However, there are several natural methods that have actually been proven to work.



1. Add more protein to your diet.

Protein is the single most important nutrient for losing weight. Protein has effects on appetite-regulating hormones, which can mediate cravings or desire for snacking.

Also, protein intake of 25-30% of calories can boost metabolism by 80-100 calories per day and make you automatically eat several hundred fewer calories per day. It is better to eat breakfast that is loaded with protein. In fact, studies show that those who eat a high-protein breakfast.

If you eat breakfast, then this is the most important meal to load up on the protein. Studies show that those who eat a high-protein breakfast are less hungry and have fewer cravings throughout the day.

A high protein intake also helps prevent metabolic slowdown, a common side effect of losing weight. It also helps to prevent weight regain.

2. Avoid Processed Foods

Junk foods are usually high in added sugars, added fats, and calories. These junk foods are processed to intentionally make you eat as much as possible. Studies show that processed foods or junk foods are more likely to cause addictive-like eating than unprocessed foods.

3. Stock Up on Healthy Foods and Snacks

Studies have shown that the food you keep at home greatly affects weight and eating behavior. Always have healthy food available. Keeping healthy, portable and simple food (e.g. yogurt, fruits, nuts, hard boiled egg. etc.) close by can help prevent you from eating something unhealthy if you become excessively hungry.

4. Avoid added sugar.

Studies show that sugar (and high fructose corn syrup) consumption is strongly associated with the risk of obesity, as well as diseases like type 2 diabetes, heart disease and others.

If you want to lose weight, you should be cutting back on added sugars.



5. Drink Water

Studies found that water can boost metabolism by 24-30% over a period of 1 to 1 and a half hours. This will help you burn off a few more calories. A study showed that drinking half liter of water about 30 minutes before meals helped dieters eat fewer calories and lose 44% more weight.

6. Drink (Unsweetened) Coffee

Scientific studies have shown that the caffeine in coffee can boost metabolism by 3-11%, and increase fat burning by up to 10-29%. A word to the wise: Do not add too much sugar on your coffee. You will just negate its weight loss goodies.

7. Avoid Liquid Calories

Drinks high in sugar are the most fattening items in the food supply. They are worse than solid sugar. Examples of this sugary beverages are sodas like Coke and Pepsi, and also applies to “healthier” beverages like Vitamin water; sugar is sugar.

8. Limit Your Intake of Refined Carbs

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.



9. Fast Intermittently

Intermittent fasting is an eating pattern that cycles between periods of fasting and eating.

There are a few different ways to do intermittent fasting, including the 5:2 diet, the 16:8 method and the eat-stop-eat method.

Studies prove that these methods work and offer numerous other health benefits aside from weight loss.

10. Drink (Unsweetened) Green Tea

Studies point out that green tea contains small amounts of caffeine. It is also loaded with antioxidants called catechins. Catechins work synergistically with caffeine to enhance fat burning. Do not add sugar, as you will just counter its beneficial effects.

11. Eat More Fruits and Vegetables

Studies show that people who eat vegetables and fruits tend to weigh less. These foods are also super healthy and nutritious, so eating them is important for all sorts of reasons.

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