10 Most Effective Weight Loss Tips Backed By Science

Sticking to weight loss program can be frustrating. You lose hope and are constantly thinking about throwing the towel in.

You would be thrilled to know that to lose the unwanted amount of weight all you have to do is tweak your lifestyle choices. It all boils down to the choices you make to make your life the way you want it.

Although weight loss is a complex process and you will be tempted to give in many times where it was difficult to hold your hand from that last bite of that succulent turkey or that last glass of coke. But perseverance and dedication will eventually pay off. Don’t go after the shoddy internet scams where some buff internet dude offers you help in return for a lot of subscription charges and to top it all of you buy off everything he suggests. Be smarter than that.

All you need to improve your lifestyle significantly is to follow the weight loss tips I have given below, and it will make a huge difference.

 

Try these tips, and you will be amazed at how effective they are:-

 

  1. Cut down on the refined Carbs:-

Refined carbs are essentially sugars. It’s just carbs stripped off of their fibrous and nutritious content. Carbs in this form are the same as soda drinks: all sugar no nutrition. Refined pieces of bread, pizzas, pasta, spaghetti, etc. are all refined carbs.

 

refined carbs

Refined carbs

 

Researchers published in the American Journal for Clinical Medicine and American Academy of Pediatrics show that high Glycemic Index (GI) carbohydrates have been linked to obesity. High GI carbs are the refined carbs.

Refined carbs carry more calories than you think and on the downside, they don’t make you full quickly and for a longer time.

 

  1. Eat more protein:-

This one cannot be stressed more. Proteins are the building blocks for your muscle, and the more muscle you build, the greater amount of fat you will burn.

Eat quality proteins like eggs (yolk or no yolk is a debate for another day), lean meats, fish, etc. Get 54 grams of proteins or more daily. Stuff yourself on protein. They will make you full quickly and for a longer time.

In research published in the International Journal for Obesity, replacing grain based breakfast with eggs enhances metabolism for 36 hours and makes you consume lesser calories throughout that duration.

 

  1. Drink more water esp. before your meal:-

Drinking water before a meal helps boost the metabolism.

In a study published in the Journal for Clinical Endocrinology and Metabolism, researchers found that drinking water half an hour before a meal raised the metabolism by 24-30% for about 1-1.5 hours.

Water intake has long been associated with weight loss and now there are some studies out there to support the claim.

 

  1. Play a sport (esp. team sport):-

Team sports are fun and competitive. The healthy competition can lead to weight loss in the meanwhile you get to have a lot of fun with your buddies. Sports like Football, Soccer, or Rugby etc. are good team sports that can get your cardiovascular system gasping for more.

The fact these sports are so taxing on the body (a single player runs 7 to 9 miles in one soccer game) is the reason they are so effective at reducing the body fat levels and helping you lose those pounds of weight in no time.

A study conducted in 2004 in Spain, found that boys aged 9-14 who played soccer had lower levels of body fat than boys who did not play soccer.

 

  1. Avoid Soda drinks like the plague:-

Here is the killer of them all. Soda drinks are just brown sugar added with water. Those are the only two ingredients in soda drinks except that they are fizzed with carbon at high pressure.

 

sodaisbad41813

 

Every 100 gram serving of Coke contains 38 useless calories. A can of Coke contains 138 of these calories out of which 34 grams is a pure brown paste of sugar.

If you want to lose weight anywhere in the near future OR you don’t want to die of diabetes in the near future OR just plain simple you want to lead a healthier lifestyle then NEVER TOUCH THE SODA DRINKS!

A study found that the soda drinks lead up to a 60% increased risk of obesity in children per each serving daily.

Another study published in Lancet’s Journal of Diabetes and Endocrinology found that drinks like the fruit juices contain as many sweeteners as regular Coke beverage.

 

  1. Eat whole grains and fruits:-

Go for whole grains and fruits. As mentioned in the earlier section fruit juices are as fuller of sugar as regular sugar beverages, it is better to go for whole fruits when you want to go for weight loss.

Milkshakes without sugar might be better, but it is even better to munch and chew on the fruits because that is the way they are made to be consumed. The caveman didn’t have a blender to blend his nutrition.

Also as mentioned earlier refined carbs are bad for you, so go for whole grains like brown rice, Quinoa, oats, barley, etc. They are the products of mother earth, and they are good for you.

 

  1. Start lifting weights:-

If you don’t want to look like a zombie after you have lost your pounds and melted your fat, you should better start resistance training.

One of the major side effects of many weight loss programs is that it causes muscle loss along with fat loss after a certain amount of time. The body goes into the starvation mode.

Start lifting weights at the beginning of your weight loss program.

It is one of the most neglected weight loss tips out there and probably as much important as the rest. Resistance training helps you build muscle. Muscle burns fat to maintain itself and besides they also make you look good.

 

  1. Take Coffee (preferably black):-

Some people cannot think of a morning without coffee and a newspaper. Well, that cup of coffee in the morning may be helping you lose the weight.

 

Black Coffee

Black Coffee

 

Although unfairly demonized in the mainstream, coffee contains antioxidants that may be the cause of weight loss according to a study published in the American Journal of Clinical Nutrition.

According to the study caffeine in coffee boosts metabolism by 3-11% and causes fat burning by 10-29%. So drink up on that morning coffee.

But be wiser than to add a heap of sugar to your coffee, it will simply negate all the benefits of coffee.

 

  1. Walk throughout the day:-

Before man was subjected to the life of working at a desk bent over all day, a man walked. Walking is the most basic of human activity.

Walking throughout the day for the fun of it burns off calories steadily. Walking burns 88 calories per mile. Next time you think less of this humble exercise (that many people don’t even consider an exercise) think again.

Walk throughout the day. Climb your stairs. Walk home instead of taking the subway or the taxi. Your weight and health will thank you for it.

 

  1. Get a good night’s sleep:-

Sleep is considered a no tip when it comes to weight loss for some people. Those people are ignorant. Getting a good night’s sleep for your weight loss as well as your overall health is essential.

Google the link between stress and less sleep at night right now, and you will know what I am talking about. Stress leads to the release of Cortisol which is a fattening hormone.

A study conducted by the National Center for Biotechnology Information found that less sleep is the strongest factor linked to obesity. About 89% in children while 55% in adults. Now think again when you think less of sleep.

 

So here were the 10 most effective weight loss tips out there. Go ahead tweak your lifestyle around these tips. If there are any two things my readers should take from this article, then it should be tip#1 and tip#5.

 

Have a healthier lifestyle.

Leave a Reply