09/06/2020
10 Evidence-Based Weight Loss Tips ( Reviewed by Doctor)
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I hope you are well if not then we are here to make you happy. So today we are going to make our video on 10 Weight Loss Tips which are really evidence-based and also reviewed by the doctor. So let's get started...
The weight loss industry is full of myths. People are often advised to do all sorts of crazy things, most of which have no evidence behind them.
However, over the years, scientists have found a number of strategies that seem to be effective.
Here are 10 weight loss tips that are actually evidence-based.
1. Drink Water, Especially Before Meals
It is often claimed that drinking water can help with weight loss — and that’s true.
Drinking water can boost metabolism by 24–30% over a period of 1–1.5 hours, helping you burn off a few more calories.
One study showed that drinking a half-liter of water about half an hour before meals helped dieters eat fewer calories and lose 44% more weight, compared to those who didn’t drink the water.
2. Drink Green Tea
Like coffee, green tea also has many benefits, one of them being weight loss.
Though green tea contains small amounts of caffeine, it is loaded with powerful antioxidants called catechins, which are believed to work synergistically with caffeine to enhance fat burning.
Although the evidence is mixed, many studies show that green tea (either as a beverage or a green tea extract supplement) can help you lose weight.
Green tea is available at most pharmacies, health stores, and grocery stores, as well as online.
3. Lift Weights
One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode.
The best way to prevent this is to do some sort of resistance exercise such as lifting weights. Studies show that weight lifting can help keep your metabolism high and prevent you from losing precious muscle mass.
Of course, it's important not just to lose fat — you also want to build muscle. Resistance exercise is critical for a toned body.
4. Eat More Vegetables and Fruits
Vegetables and fruits have several properties that make them effective for weight loss.
They contain few calories but a lot of fiber. Their high water content gives them low energy density, making them very filling.
Studies show that people who eat vegetables and fruits tend to weigh less.
These foods are also very nutritious, so eating them is important for your health.
5. Get Good Sleep
Sleep is highly underrated but maybe just as important as eating healthy and exercising.
Studies show that poor sleep is one of the strongest risk factors for obesity, as it’s linked to an 89% increased risk of obesity in children and 55% in adults.
6. Eat Less Refined Carbs
Refined carbohydrates include sugar and grains that have been stripped of their fibrous, nutritious parts. These include white bread and pasta.
Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings, and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity.
If you're going to eat carbs, make sure to eat them with their natural fiber.
7. Beat Your Food Addiction
A recent study found that 19.9% of people in North America and Europe fulfill the criteria for food addiction.
If you experience overpowering cravings and can't seem to curb your eating no matter how hard you try, you may suffer from addiction.
In this case, seek professional help. Trying to lose weight without first combating food addiction is next to impossible.
8. Don't Do Sugary Drinks, Including Soda and Fruit Juice
Sugar is bad, but sugar in liquid form is even worse. Studies show that calories from liquid sugar may be the single most fattening aspect of the modern diet.
For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children for each daily serving.
Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like Coke.
Eat whole fruit, but limit or avoid fruit juice altogether.
9. Chew More Slowly
Your brain may take a while to register that you've had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss.
Also, consider chewing your food more thoroughly. Studies show that increased chewing may reduce calorie intake at a meal.
These practices are a component of mindful eating, which aims to help you slow down your food intake and pay attention to each bite.
10. Do Aerobic Exercise
Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health.
It appears to be particularly effective for losing belly fat, the unhealthy fat that tends to build up around your organs and causes metabolic disease.
The bottom line
Numerous techniques can aid your weight loss goals.
Improving sleep quality or adding a workout routine — are more lifestyle-based. For example, chewing more slowly is one step you can take to institute mindful eating.
If you implement a handful of these tips, you'll be well on your way to your weight loss goals.
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