Many people are now becomes fatter and they gain lots of weight and they advised to do all sorts of crazy things.
Now, there are numbers of strategies are found by doctors, scientists and experts to lose weight and they are effective.
Here 10 weight loss tips is given which are Evidence-Based
1. Drink water
Drink water especially before meals because it helps you lose your weight and this is true.
Drinking water too much leads to boost metabolism by 20% to 30% in a 1 hour. It also help you to burn calories.
One expert says that drinking a half liter of water between half an hour before meals help to lose 44% more weight.
2. Drink Coffee and green tea
Drink good quality coffee because it has more antioxidant and have various health benefit.
Coffee has caffeine and it can boost 8% to 12% metabolism and increase fat burning 10% to 30%. Drink Green tea because it has many benefits and it also help to lose weight.
Green tea has a low amount of caffeine but it has powerful antioxidants catechins, which work synergistically with caffeine to enhance fat burning.
Remember one thing that not add much sugar or other high calorie ingredients in your coffee or in green tea.
3. Eat egg in breakfast
Eating egg in breakfast will help you to lose weight and it has many benefits. If you don’t like egg then eat food which have nutrition, protein and vitamin.
Not consume junk food in breakfast, especially Chinese food because it has bad chemicals, which harm human body.
4. Start Intermittent Fasting
Intermittent fasting is a popular method to lose weight. It is famous eating pattern in which people cycle between periods of fasting and eating.
It is effective for weight loss as continuous calorie restriction. It helps people to decrease their fat.
Do fasting because it helps you to away from disease like diabetes, sugar, cancer and all sort disease.
5. Consume Glucomannan and Probiotic Supplement and cut back added sugar
Glucomannan is a fiber which helps you to lose mass, which is not useful for your body.
This types of fiber absorbs water and sits in your gut and make you feel better and help you to take more calories.
Probiotic supplements has bacteria of the Lactobacillus subfamily and it also reduce fat mass.
Added sugar is a very bad ingredients in the modern diet and many people are consuming it too much.
More consumption of sugar and high-fructose corn syrup lead to increased risk of obesity and conditions like type 2 diabetes and heart disease.
Remember one thing that not forgot to read label of food because some health food has more sugar.
6. Not consume too much refined carbohydrate and start low-carb diet
Refined carbohydrates has sugar and grains that have stripped of their fibrous, nutritious parts and it include mostly in white bread and pasta.
More consumption of refined carbs is strongly linked to obesity. If you want to consume carbohydrate then consume natural fiber.
If you want to get benefit of carbs restrictions then start low-carb diet. Basics of low-carb diet is to eat Meat, fish, eggs, fruit, vegetables, nuts, seeds, high-fat dairy and healthy oils.
Consume Meat such as Beef, lamb, pork and chicken and Fish like Salmon, trout and haddock. Use Fats and oils like Coconut oil, butter, lard, olive oil and fish oil.
Eat Vegetables like Spinach, broccoli, cauliflower, carrots and many others. Fruits like Apples, oranges, pears, blueberries, Strawberries and many others.
Consume Nuts and seeds like Almonds, walnuts, sunflower seeds, etc and High-fat dairy like Cheese, butter, heavy cream, Yogurt.
Do not eat Sugar, seed oils, wheat, trans fats, low-fat products, HFCS and highly processed foods.
Avoid sugar like Soft drinks, fruit juices, agave, candy, ice cream and many other products has more amount of sugar.
Not consume Refined grains like Wheat, rice, barley and rye, as well as bread, cereal and pasta.
Not use Trans fats like Hydrogenated or partially hydrogenated oils. Don’t go for Highly processed foods, especially when it looks like that it was manufacture in a factory then don’t eat it.
7. Control your meal size
Control your meal size by eating less food or start counting calories. Many people are saying that keeping a food diary or taking pictures of your meals can help you lose weight.
Use smaller plates because it automatically help you to eat fewer calories. Plate size effect cannot seem in every person, it only appears those who are overweight.
Keep healthy food nearby if you get hungry because it help you not to eat something unhealthy, if you become excessively hungry.
Eat snacks such as whole fruits, nuts, baby carrots, yogurt and hard-boiled eggs and this snacks easily portable and simple to prepare.
8. Start Aerobic Exercise and Eat More Fiber
Do aerobic exercise because it is an excellent way to burn calories and improve health. It is also called as cardio exercise.
Due to aerobic exercise your belly fat decrease, which is unhealthy fat and it tends to build up around your organs and cause metabolic disease.
Eat too much fiber, if you want to lose weight because fiber helps to burn calories, especially take viscous fiber which increase satiety and help you to control your weight over the long-term.
9. Get Good Sleep
Sleep is important as eating healthy food and exercising. Many people and experts are saying that poor sleep is one of the main reason for obesity.
Poor sleep linked to 89% increased risk of obesity in children and 55% in adults.
10. Eat Vegetables and Fruits
Eat green leafy vegetables and fresh fruits such as apple, Blueberries, grapes, orange and mango.
Some vegetables and fruits have a properties that make them effective for weight loss . They has few calories but has more fiber. These foods are very nutritious, so eating them is important for health.