Losing weight is not easy and most people start following tips that are not right. Over the years, however, scientists have discovered a number of methods that are effective in reducing body weight.
Learn about simple methods that have been developed based on scientific evidence.
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Drinking water, especially before meals
It is often said that drinking water helps in weight loss and it is true.
Drinking water increases the speed of metabolism by 24 to 30% for one to one and a half hours, which helps in burning more calories.
One study found that drinking half a liter of water half an hour before a meal helps to burn fewer calories and reduces body weight by 44% more than those who do not follow this method.
Use eggs for breakfast
Eggs are very good for health, including weight loss.
Research reports have shown that eating eggs for breakfast helps burn less calories in the next 36 hours, while reducing body weight and fat.
Take coffee
According to research reports, the caffeine in coffee speeds up the metabolism by 3 to 11 percent and the process of dissolving fat by 10 to 29 percent.
However, avoid using sugary or high-calorie ingredients in this drink, otherwise there will be no significant benefit.
Take green tea
Like coffee, green tea is the best drink for this purpose.
Green tea contains a small amount of caffeine, but it contains powerful antioxidants that combine with caffeine to speed up the process of dissolving fat.
Intermittent fasting
This is a popular diet of the present age in which calories are consumed throughout the day within a certain time and stay away from food for the rest of the time.
Various research reports indicate that intermittent fasting is effective in reducing body weight.
Restrict the use of sweets
If you want to lose weight, reduce the amount of sugar in your diet.
Low consumption of refined carbohydrates
Refined carbohydrates, including white double bread, pasta and sugar, do not contain fiber.
Sugar consumption has increased dramatically in recent years, and research reports suggest that it may increase the risk of obesity, as well as heart disease and type 2 diabetes.
According to research reports, refined carbohydrates increase blood sugar levels rapidly, which increases appetite, appetite while people consume more calories, which is why refined carbohydrates are linked to obesity.
Reduce carbohydrate intake
Research reports have shown that limiting the amount of carbohydrates in the diet can help you lose weight 2 to 3 times faster.
Use of small plates
Using smaller plates can also make it possible for people to automatically consume fewer calories, which has been confirmed in various medical reports. As wonderful as it is to listen, but it works.
Controlling food intake
Controlling the amount of food or simply eating less is also very helpful in this regard.
According to some research reports, compiling a food diary or taking pictures of your meals can help you lose weight.
Having healthy foods around you for an untimely hunger
Keeping a healthy diet close to you keeps you away from things that can be unhealthy, especially when you are very hungry.
Some items are very easy to keep and prepare, such as a small amount of nuts (walnuts, almonds, etc.), yogurt, boiled eggs and fruit.
Probiotic supplements
These supplements contain bacteria that can reduce body fat.
However, such supplements should be used only on the advice of a doctor.
Spicy food
Spicy foods contain capsaicin, a component that boosts metabolism and reduces appetite to some extent.
This has also been confirmed in some medical research reports.
Aerobic exercise is also helpful
Aerobic exercise helps burn calories and improves physical and mental health.
These exercises are very effective, especially in burning fat.
lift weights
One of the most harmful effects of dieting is muscle damage and metabolic slowdown which is often referred to as the result of starvation.
The best way to avoid this is to do some form of resistance exercise, such as lifting weights.
Medical science has proven that weight lifting keeps your metabolism active and does not allow muscle volume to decrease.
Of course, it not only dissolves fat but also builds muscle.
Consume more fiber foods
Increasing fiber intake helps reduce body weight.
Evidence is mixed, but some research reports suggest that the use of fiber helps maintain a longer feeling of fullness and helps control body weight on a long-term basis.
Excessive consumption of fruits and vegetables
Vegetables and fruits are low in calories and high in fiber.
They also have a high water content, which fills the stomach quickly.
Research reports show that people who consume more vegetables and fruits are also less likely to be physically underweight.
fruit and Vegitable
And vegetables are full of healthy nutrients, so their use is important for all kinds of benefits.
Good sleep
Sleep is just as important as a healthy diet and exercise.
Various medical research reports have shown that sleep deprivation is one of the leading causes of obesity.
Less sleep increases the risk of obesity in children by 89% and in adults by 55%.
High protein intake
Eating protein-rich foods speeds up metabolism and helps burn fewer calories.
One study found that getting 25 percent of your daily calories from protein reduced anxiety about eating and reduced your appetite for dinner by 60 percent.
Avoid sugary drinks
Sugar is harmful but sugar in liquid form is the worst.
Medical science has shown that calories from liquid sugar are one of the most important causes of obesity in modern diets.
For example, according to a study, sugary drinks increase the risk of obesity in children by up to 60%.
Keep in mind that this also applies to fruit juices that contain as much sugar as a soft drink.
Eating fruit is better than eating its juice.
Don’t diet
The biggest problem with dieting is that it is not effective in the long run.
Even if people adopt it, their weight may increase more than before with time and reports have shown that dieting can predict future obesity.
So instead of going on a diet, make it your goal to be healthy, happy and fit and focus on refreshing your body and not force it to starve.
Weight loss will be followed by fatigue and constant tiredness.
Slowly chew and swallow
Swallowing your food too fast leads to weight gain over time, while chewing snacks while enjoying food increases the number of body weight loss hormones while keeping the stomach full. ۔
Note: This article is for general information only. Readers should also consult their physician in this regard.