The US health site, Authority Nutrition , has compiled a list of 26 tips for getting fit, all backed up by scientific evidence and studies.
1. Drink water (especially before meals)
We keep repeating it, you have to drink a lot of water. Drinking water can boost metabolism by 24-30% over a period of about 1 hour, and helps the body burn calories, making it a great weight loss aid.
A study shows that drinking half a liter of water almost an hour before a meal causes us to eat fewer calories and therefore helps us lose up to 44% more weight.
2. Eat eggs for breakfast
Eating whole eggs can have all kinds of benefits, including weight loss.
Scientists looked into the subject and found that replacing a cereal breakfast with eggs also helps to eat fewer calories for the next 36 hours, and therefore lose more body fat.
If you can’t eat eggs for one reason or another, don’t panic. Any other source of quality protein eaten for breakfast will do.
3. Drink coffee (preferably black)
Too often demonized, coffee is actually loaded with antioxidants, and therefore can have a number of health benefits.
Studies prove it . Caffeine increases metabolism by 3 to 11% and increases fat burning by 10 to 29%. Be sure, however, not to add industrial amounts of sugar and other high calorie ingredients. Which would totally negate the profit gained from the coffee.
4. Drink green tea
Like coffee, green tea has many benefits. It contains a lower dose of caffeine, but is also packed with antioxidants called catechins, which “work” with caffeine to burn even more fat.
Although scientists are mixed in this case, there are many studies to prove that green tea (consumed as a drink or as a dietary supplement) can also promote weight loss.
5. Get into coconut oil
Coconut oil is very good for your health. With its high level of special fats, called Medium Chain Triglycerides, it is metabolized by the body differently from other fats.
These fats have been shown by researchers to boost metabolism and burn an additional 120 calories per day while reducing appetite. In total, you will consume nearly 256 calories less per day.
It is not of course to add coconut oil on what you have already cooked, but to replace the oil that you use for your culinary preparations.
6. Take glucomannan supplements
Several studies claim that the fiber called glucomannan causes weight loss. This type of fiber absorbs water and is temporarily “deposited” in the intestines, which makes people believe in a feeling of fullness and stops the urge to eat.
Studies have shown that people taking these kinds of supplements lose more weight than those who don’t.
7. Cut down on sugar
Added sugar is the worst ingredient in our modern diet, and unfortunately most people overeat it.
Science proves that consuming sugar is strongly associated with the risks of obesity, diseases like type 2 diabetes, heart disease and many more.
If you want to lose weight, cutting back on those added sugars is imperative. Make sure you read the labels carefully, because even so-called “healthy” foods are loaded with sugar.
8. Eat less refined carbohydrates
Refined carbohydrates, often sugar or grains from which the fibrous and nutritious part has been extracted (such as white bread or pasta).
It has been shown that refined carbohydrates can represent a significant spike in blood sugar, leading to a feeling of hunger which in turn increases food consumption a few hours later. Eating refined carbohydrates is therefore strongly associated with obesity.
9. Start a low-carb diet
If you want to have all the benefits associated with restricting carbs, consider going on a low carb diet and stick to it all the way.
As evidenced by several studies , such a diet can help lose 2-3 times more weight than a standard low fat diet, while improving our health.
10. Eat on small plates
Eating on smaller plates has been shown to automatically reduce the number of calories consumed. Researchers looked into the issue and found that people tend to underestimate the amounts when consuming their food in large dishes.
11. Control your portions or count calories
Portion control (eat less) calorie counting can be very helpful for obvious reasons.
Several studies show that keeping a diary of what you eat (or simple pictures of the meals) improves weight loss.
Anything that helps bring awareness to the fact that we are eating is helpful.
12. Keep healthy food on hand
Keeping good food nearby can prevent you from eating the unhealthy food if you get hungry.
So have near you some small snacks that are easily transportable and simple to prepare, such as fruits, nuts, baby carrots, yogurt, hard-boiled eggs.
13. Wash your teeth after a meal
The American Authority Nutrition site admits that it does not know of any studies on this subject, but many recommend brushing your teeth right after a meal. So you won’t be tempted to eat one last snack late at night.
14. Eat spicy food
Spicy foods like cayenne peppers, for example, contain capsaicin, an element capable of boosting metabolism and reducing appetite.
15. Do aerobics
Exercising in aerobics (cardiovascular training) is a great way to burn calories and improve physical and mental health.
It seems that aerobics is very effective in losing abdominal fat, the unhealthy fat that collects around organs and causes metabolic disorders.
16. Lift weights
One of the side effects of the diet in general is its tendency to lead to muscle loss and slower metabolism.
The best way to deal with this problem is to do some resistance training, like lifting weights for example. Studies show that lifting weights helps keep your metabolism strong, which in turn prevents loss of muscle mass.
17. Eat more fiber
Foods rich in fiber are often recommended when it comes to losing weight. Although scientists are mixed on this, some studies show that fiber increases the effect of satiety and helps maintain some control over your weight over the long term.
18. Eat more fruits and vegetables
Vegetables as well as fruits have several properties that make them excellent aids in weight loss.
They have a relatively low caloric intake, but a large number of fibers. In addition, they are rich in water, which gives them a low energy density.
Studies show that people who consume fruits and vegetables tend to weigh less. These foods are also very healthy and very nutritious. It is therefore crucial to consume it.
19. Chew slowly
Our brains need a moment to “register” that we have eaten enough. Some studies show that chewing slowly can help eat less and increase the production of hormones responsible for weight loss.
20. Sleep well
Sleep is often underestimated but is just as important as eating well and exercising.
Studies prove that poor sleep is one of the most important factors of obesity. It increases the risk of obesity in children by 89% and by 55% in adults.
21. Fight food addiction
A recent study from 2014 , carried out on 196,211 individuals, shows that 19.9% of those questioned met the criteria for food addiction.
If you have uncontrolled cravings and can’t control your diet, you may be addicted to food.
In this case, it is important to get help, because such a problem makes weight loss almost impossible.
22. Eat more protein
Protein is important when it comes to weight loss.
Eating a diet high in protein boosts your metabolism by 80 to 100 calories per day. In addition, by increasing the feeling of fullness, they allow you to eat nearly 441 fewer calories per day.
Another study shows that protein intake reduces the obsessive desire to eat by 60%, while also reducing late-night cravings.
Adding protein to your diet (without depriving yourself of anything) is one of the easiest ways to lose weight.
23. Food supplements based on whey protein
If you’re struggling to incorporate protein into your diet, supplementing may be an alternative.
Research shows that replacing part of your calorie intake with protein can cause you to lose 3.5kg, while also increasing muscle mass.
24. Don’t drink calories
You will understand, sugar is bad, but sugar in liquid form is even worse !
Keep in mind that this also applies to fruit juices. Some indeed contain the same amounts of sugar as a soda. Eat whole fruit, but consume fruit juice with care (or simply avoid it).
25. Eat whole foods (real food)
The best thing to do if you want to be healthy is to eat whole foods, made up of just one ingredient.
These foods are naturally satietogenic. It is therefore difficult to gain weight if the majority of your diet is based on this type of food.
Keep in mind that “real food” does not require an ingredient list since it is the ingredient.
26. Don’t diet, eat healthy (don’t eat less, eat better)
The biggest problem with “diets” is that they never work for the long haul. What happens most often is that dieters tend to gain weight later.
You shouldn’t focus right away on a diet or weight loss. The goal is to be in better health and to achieve a healthy weight. So take care to nourish your body instead of depriving it.
Weight loss should follow this lineage as a side consequence.