7 Great Weight Loss Tips
These tips are scientifically based, and over a number of years, they have been found to be very effective.
- Drink Plenty Of Water
Water is essential, whether you wish to lose weight or not. It really can help with weight loss as well as keep you healthy. Drinking water can boost metabolism by 24–30% over a 1 to 1.5 hour time period. This helped use a few more calories without trying.
One particular study showed that by drinking 17 ounces of water (just over 1 pint) about half an hour before meals helped people who were dieting consume less calories and lose 44% more weight over a 12 week period when compared to people who didn’t drink the water.
- Drink Green Tea
Green tea has many benefits, one of them being weight loss. Green tea has many antioxidants and it also contains small amounts of caffeine. Green tea may be beneficial for weight loss by helping the body’s metabolism to be more efficient.
Green tea also contains a flavonoid called catechin, which is an antioxidant. Research suggests that these two compounds can speed up metabolism. Catechin can help to break down excess fat, while both catechin and caffeine can increase the amount of energy the body uses.
- Use Smaller Plates
Strangely, this seems to work on overweight people, encouraging them to eat less calories because they can only fit a certain amount of food onto a plate, so the smaller it is, the less food it will hold. Don’t go back for a second helping.
- Consume Less Refined Carbohydrates
Refined carbohydrates such as sugar and grains, have been stripped of their fibrous, nutritious parts. Examples are white bread and pasta.
Studies show that refined carbs can cause a spike in blood sugar. This leads to hunger, cravings and increased food intake a few hours after the spike. Consuming too many refined carbohydrates is firmly linked to obesity.
If you have to eat carbs, get them with their natural fiber still intact.
- Do Resistance Training (Weight Training)
A resistance training workout routine is very effective for long-term weight management. You could be slowing down your metabolism by losing lean muscle mass, especially if you are also restricting your calories if you don’t do some sort of resistance training. Because less muscle requires less calories.
Resistance training builds muscles that permanently increase your metabolism and burn calories 24/7, even after your workout. When you do resistance training, you might not burn as many calories during the training session as a cardio workout, but the calorie burn continues up to 72 hours after the weight training session. The muscle gained during weight training will burn more calories for as long as you keep up the training and grow or maintain your new toned body.
- Slow Down And Chew Your Food More
For some people, the message that you have eaten enough and you are full takes more time to reach the brain. Several studies have found that chewing your food slowly and thoroughly can help a person eat less food (calories) and the technique can help to increase the hormones associated with weight loss.
- Eat More Protein
Protein is a very important nutrient for weight loss. A high protein diet has been shown to boost a person’s metabolism significantly, while also reducing a person’s daily calorie intake by approximately 400 calories. One study also showed that if your daily calorie intake is made up of 25% protein, your food obsessions decreased significantly and lessened the desire to eat late at night.