Weight loss tips and information is everywhere these days.It’s hard to discern fact from falsity. It can be confusing, and unnecessarily complicated. Luckily, scientists and health professionals have found consistent strategies that seem to be effective. Here are 15 evidence-based tips that will help you lose weight healthy and effectively with small changes in your diet.
Green tea is an excellent complement to drinking water and it especially great for those who need more flavour and variety but want to stay hydrated.
Green tea is loaded with antioxidants and catechins that are linked to weight loss. Studies have shown that the catechins prevent the accumulation of body fat, and can increase your body temperature slightly so you burn more calories.
Green tea is also a great source of caffeine, which also helps you burn calories and fat. The recommended dose of green tea per day is 2 to 3 cups.
Eggs for breakfast
Eggs have all sorts of health benefits and they’re packed full of protein. Eating them for breakfast (scrambled, fried or in an omelet, for example) will keep you satisfied for longer than your cereal or oatmeal.
Opt for eggs to curb mid-morning cravings and jumpstart your metabolism with the right kind of protein.
Coffee can be your friend if you drink it without all the unnecessary dairy and sugars. A black coffee, or a coffee with a small amount of whole milk can help you curb hunger and provide you will antioxidants that have numerous health benefits.
Studies show that caffeine can boost your metabolism and increase fat burning. Just avoid lattes or caramel macchiatos, which will essentially cancel out any benefits you get from the caffeine.
Insufficient water intake is an epidemic in North America. We tend to grab coffee, juice or soda when we feel thirsty. Unfortunately, those drinks will only dehydrate us further and can add unnecessary calories to our diets.
Drinking water can boost your metabolism, helping you burn more fat. It also aids with digestion, which is part of a healthy lifestyle.
Cook with coconut oil
Coconut oil is great for your health. It is high in special fats called medium chain triglycerides, which our bodies can metabolize differently than other fats. These fats can boost your metabolism and reduce the number of calories you ingest when compared to canola oil or other cooking oils.
You can replace your cooking oils with coconut oil for virtually any dish. Coconut oil is also great for moisturizing skin and hair.
Cut back on sugar
Sugar is in most foods, whether we know it or not. It disguises itself in many forms and can be a challenge to avoid if we’re not eating clean.
Studies have shown that sugar (and high fructose corn syrup) consumption is strongly associated with obesity and heart disease, as well as type 2 diabetes.
Cutting back on sugar is guaranteed to help with weight loss. Keep in mind that health foods and organic labels can still contain sugar. Read the labels carefully.
Reduce refined carbs
Refined carbs are usually sugar or grains that have been stripped of their fibrous and nutritious value. Examples include white bread and pasta.
Studies show that refined carbs spike your blood sugar giving you a temporary high and then leading to an energy crash a few hours later. When we “crash”, we are lethargic, crave foods and often go for the easy, unhealthy snack.
Refined carbs are linked to obesity.
Use smaller plates
According to numerous studies, eating off smaller plates will help people automatically cut down on the amount of food they ingest, meaning fewer calories.
Keep healthy snacks in the kitchen
When we’re hungry or in a hurry, we will go for the easiest and often least healthy options in our fridge or in the cupboard. Try cleaning out your kitchen of unhealthy snacks like chips and ice cream and replacing them with fruits, nuts and portion-sized yoghurts.
Studies have shown that this ‘out of sight, out of mind’ trick helps people to curb cravings. If it’s not in the house, the likelihood of you going out to grab that bag of chips is slim.
Eat more fiber
Studies show that including more fiber in your diet will aid with digestion (keeping you regular), stave off hunger pains and prevent disease in the long term. A healthy gut means a healthier life as digestive issues have been linked to various health concerns.
Fiber can be found in fruits and vegetables, or in supplement form such as powders or pills.
Get more sleep
Lack of sleep leads us to eat more throughout the day in an effort to raise our energy levels. It can also lead to weight gain. Studies have shown that a good night sleep is just as important as exercising regularly.
The recommended shut-eye per night is eight hours, but seven is the median average.
Brush your teeth after dinner
Simply brushing your teeth after dinner can help prevent cravings for sweet desserts and late-night snacks. The minty fresh toothpaste offers a clean taste that will trick your mind into thinking you have had enough. Simple I know but effective!
Skip the diets
There are endless diet trends popping up all the time. It’s easy to feel confused about which one to choose, or whether we even want to go to such extremes. Unfortunately, depriving ourselves of the foods we love will only backfire in the long-run.
Moderation is key. Including healthier foods into your diet, cooking from home more often and avoiding foods that are high in sodium and sugar are much more sustainable options for long term weight loss. The pounds will come off and stay off.
Supplement with whey protein
If you find it challenging to get enough protein in your diet, taking a supplement can help. Studies show that replacing part of your calories with whey protein can increase weight loss and help to build lean muscle mass.
Cut out the soda
There is no way around this one. Drinking soda, whether diet or regular, will not help you lose weight and will have negative health effects in the long term. Soda is one of the leading causes of obesity in North America.
People who cut out soda from their diets will lose weight almost immediately because of the reduction in sugar.