Most effective weight loss techniques
These fats have been shown to boost metabolism by 120 calories per day, and also reduce your appetite so that you eat up to 256 fewer calories per day ( 13, 14 ). It is often claimed that drinking water can help with weight loss, and this is true. If you want to get all the benefits of carb restriction, then consider taking this all the way and going on a low carb diet. It is high in special fats called medium chain triglycerides, which are metabolized differently than other fats. A fiber called glucomannan has been shown to cause weight loss in several studies. There are also studies showing that keeping a food diary and writing down what you eat, or taking pictures of all your meals, can help you lose weight ( 28, 29 ). Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours, and lose more weight and more body fat ( 4, 5 ). Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Here are 26 weight loss tips that are actually evidence-based. 5 hours, helping you burn off a few more calories ( 1, 2 ). Over the years, however, scientists have found a number of strategies that seem to be effective. Quality coffee is loaded with antioxidants, and can have numerous health benefits. Although the evidence is mixed, there are many studies showing that green tea (either as a beverage or a green tea extract supplement) can help you lose weight ( 11, 12 ). One study showed that drinking a half liter (17 oz) of water about a half an hour before meals helped dieters eat fewer calories and lose 44% more weight ( 3 ). Just make sure to read labels, because even so-called health foods can be loaded with sugar. Using smaller plates has been shown to help people automatically eat fewer calories in some studies. Like coffee, green tea also has many benefits, one of them being weight loss. A few snacks that are easily portable and simple to prepare include whole fruits, a handful of nuts, baby carrots, yogurt and a hardboiled egg (or two).
Studies show that sugar (and high fructose corn syrup) consumption is strongly associated with the risk of obesity, as well as diseases like type 2 diabetes, heart disease and others ( 17, 18, 19 ). Added sugar is the single worst ingredient in the modern diet, and most people are eating way too much of it. Just make sure NOT to add a bunch of sugar or other high-calorie ingredients to it. Members Science of Diet Contact About Subscribe 26 Weight Loss Tips That Are Actually Evidence-Based. Portion control (eating less) or counting calories can be very useful, for obvious reasons ( 27 ). Green tea contains small amounts of caffeine, but it is also loaded with powerful antioxidants called catechins, which are also believed to work synergistically with the caffeine to enhance fat burning ( 9, 10 ). That will completely negate any benefit you get from the coffee. People are being advised to do all sorts of crazy things, most of which have no evidence behind them. Eating refined carbs is strongly linked to obesity ( 20, 21, 22 ). Weird trick, but it seems to work ( 26 ). Anything that increases your awareness of what you are eating is likely to be useful. Eating whole eggs can have all sorts of benefits, including helping you lose weight. Any source of quality protein for breakfast should do the trick. Studies show that the caffeine in coffee can boost metabolism by 3-11%, and increase fat burning by up to 10-29% ( 6, 7, 8 ). Drinking water can boost metabolism by 24-30% over a period of 1-1. Refined carbohydrates are usually sugar, or grains that have been stripped of their fibrous, nutritious parts (includes white bread and pasta). Spicy foods like Cayenne pepper contain Capsaicin, a compound that can boost metabolism and reduce your appetite slightly ( 30, 31 ). If you want to lose weight, you should be cutting back on added sugars. Keeping healthy food close by can help prevent you from eating something unhealthy if you become excessively hungry.
