Below are some evidence-based weight loss tips-
- Drinking water before meals
Drinking water helps in weight loss. It boosts metabolism by 24 % to 30% over the period of 1 hour to 1 .5 hours and this helps us burn off some more calories.
In fact, a study suggests that drinking half a liter of water around 30 minutes prior to taking meals helps us eat fewer calories and makes us lose 44% more of the weight
- Green tea
Green tea helps in weight loss as it comprises of powerful antioxidants to enhance fat burning while it works with caffeine.
- Cooking with coconut oil
Coconut oil has high amount of fats known as chain triglycerides that are metabolized differently as compared to other fats. These fats boost our metabolism by 120 calories every day and they also decrease our appetite so we can eat up to 256 lesser calories daily. It is a process which replaces some of our present cooking fats with the coconut oil.
- Reduce the added sugar
Additional sugar is worst for modern diet. It is strongly linked to risk of obesity as well as diseases such as heart problems, type 2 diabetes, and others. We shall cut back on the added sugars.
- Consume less refined carbohydrates
Refined carbohydrates are generally sugar or grains which have been stripped off their nutritious an fibrous parts (i.e. white bread, pasta, etc.)
Refined carbohydrates increase our blood sugar levels speedily and lead us to hunger, and increased intake of food and thus is linked to obesity. Carbohydrates shall be eaten with their natural fiber.
- Use of smaller plates
By using smaller plates we automatically eat lesser as per some studies. It is a different trick.
- Keep healthy food around
We shall keep some healthy food around us to prevent us eating unhealthy stuff if we suddenly become very hungry i.e. fruits, nuts, yogurt, carrots, hardboiled eggs.
- Doing aerobics exercises
Doping cardio aerobic exercise is an excellent way for burning calories and improving mental and physical health. It helps us in losing belly fat
- Eating fiber
Fiber is recommended for weight loss as they increase satiety and assist us to control our weight in the long run.
- Eating more fruits and vegetables
Fruits and vegetables comprise of several properties which help in weight loss. They comprise of fewer calories and ore of fiber. They are rich in water that gives them low density of energy. They are filling and take time to chew.