Strange and impossible to follow advice, "miracle" diets with none evidence behind and other baseless statements sometimes plague the sector of nutritional information.
But, over the years, scientists associated with the sector of nutrition have definitely been ready to prove that some strategies are effective when losing weight. it is time to review them.
1. Drink water, especially before meals
Drinking water can accelerate the metabolism between 24 and 30% during a period of between 1 to 1.5 hours, helping to burn some extra calories.
One study showed that drinking half a liter of water an hour and a half before meals helped people that were following a diet to lose 44% more weight.
2. Eat eggs at breakfast
Eggs have many benefits, including helping to reduce .
Replacing a cereal-based breakfast with eggs can cause fewer calories within the next 36 hours, losing weight and body fat.
And if for a few reason eggs can't be consumed, the other source of quality protein works also .
3. Drink coffee (preferably black)
Coffee has sometimes been unfairly demonized. When it's of excellent quality, it's filled with antioxidants and various ways to contribute to healthiness .
Caffeine can raise metabolism between 3 and 11% and therefore the elimination of fats between 10 and a couple of .
Of course: you've got to form sure you are doing not add large amounts of sugar or other high-calorie ingredients since that might wipe out all of your benefits.
4. Drink tea
Green tea contains small amounts of caffeine, but also includes powerful antioxidants called catechins, which are believed to figure in synergy with caffeine to enhance the fat-burning effect.
Although the evidence isn't entirely firm, many studies show that tea (both drink and extract within the sort of a supplement) can assist you reduce .
10. Have healthy foods nearby just in case hunger strikes
Buying and having healthy foods available prevents recourse to harmful snacks for the diet.
Thus, it's ideal to use fruits, nuts, baby carrots, yogurt or boiled eggs.
11. Brush your teeth after dinner
Although there are not any studies to support this, many recommend brushing your teeth immediately after dinner, which seems to stop the temptation of a snack in the dark .
12. Eat meals with spices
Some spices, like cayenne pepper, contain capsaicin, a component which will speed up metabolism and slightly reduce appetite.
13. Do aerobics
Aerobic exercises not only burn calories but contribute to raised physical and psychological state .
They seem to be especially effective in losing abdominal fat, which grows round the organs and produces metabolic problems.
14. Eat more fiber
Fiber is typically recommended to reduce . Although the evidence isn't conclusive, some research shows that fiber, especially viscose, increases satiety and helps control weight within the future .
15. Sleep well
Sleep sometimes isn't taken under consideration , but it's as important as eating healthy and exercising.
Bad sleep is one among the most risk factors of obesity, linked to an 89% higher risk in children and 55% higher in adults.
16. Supplement with whey protein
If it's difficult to incorporate enough proteins within the diet, taking a supplement can help.
An investigation showed that replacing a part of the calories with whey protein may result during a weight loss of around 4 kilos while increasing lean muscle mass.
17. Eat single-ingredient foods
If you would like to be a thinner and healthier person, one among the simplest belongings you can do is consume natural foods of one ingredient.
Generally, these foods are naturally satisfying, making it difficult to realize weight if most of the diet is predicated around them.
18. Overcoming food addictions
A study conducted on 196,211 individuals in 2014 found that 19.9% of individuals fell within the standards of food addiction.
If you suffer powerful cravings and you'll not control the diet regardless of how hard you are trying , you'll be facing a case of this addiction.
And the only thing that works is to urge help. Trying to reduce without first handling that problem is nearly impossible.