Weight Loss Tips That Are Actually Evidence-Based
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.
1. Drink Water, Especially Before Meals
It is often claimed that drinking water can help with weight loss — and that’s true.
2. Eat Eggs For Breakfast
Eating whole eggs can have all sorts of benefits, including helping you lose weight.
3. Drink Coffee (Preferably Black)
Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants and can have numerous health benefits.
5. Try Intermittent Fasting
Intermittent fasting is a popular eating pattern in which people cycle between periods of fasting and eating.
7. Cut Back on Added Sugar
Added sugar is one of the worst ingredients in the modern diet. Most people consume way too much.
8. 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.
9. Go on a Low-Carb Diet
If you want to get all the benefits of carb restriction, then consider going all the way and committing to a low-carb diet.
10. Use Smaller Plates
Using smaller plates has been shown to help some people automatically eat fewer calories
11. Exercise Portion Control or Count Calories
Portion control — simply eating less — or counting calories can be very useful, for obvious reasons
12. Keep Healthy Food Around in Case You Get Hungry
Keeping healthy food nearby can help prevent you from eating something unhealthy if you become excessively hungry.
13. Take Probiotic Supplements
Taking probiotic supplements containing bacteria of the Lactobacillus subfamily have been shown to reduce fat mass
14. Eat Spicy Foods
Chili peppers contain capsaicin, a spicy compound that can boost metabolism and reduce your appetite slightly
15. Do Aerobic Exercise
Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health.
16. 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.
17. Eat More Fiber
Fiber is often recommended for weight loss.
18. Eat More Vegetables and Fruits
Vegetables and fruits have several properties that make them effective for weight loss.
19. 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
20. Get Good Sleep
Sleep is highly underrated but may be just as important as eating healthy and exercising.
21. Beat Your Food Addiction
A recent study found that 19.9% of people in North America and Europe fulfill the criteria for food addiction.
22. Eat More Protein
Protein is the single most important nutrient for losing weight.
23. Supplement with whey protein.
24. Dont do sugary drinks including soda and fruit juice.
25. Eat single- ingredients food (real food)
Disclaimer: The information and materials used on Alyani HB Compilation is a general information based on researched, for educational purposes only. No medical claims are implied in the information. And always seek medical advice of your professional healthcare or skincare provider.
This Post Has 21 Comments
Thank you for sharing this info, mga Ka-Pinas! Eat healthy to be healthy!
sana maraming maabot ang video na ito. salamat sa mga tips po. keep sharing
Thank you sa info matagal ko na din kasi gusto magbawas ng timbang dahil sa pcos ko and talagang lahat ng information sa video na to ay tama 😊
thank you for the info, i was looking for tips on how to lose weight, then i saw your video, thank you keep it coming
Thanks for sharing this very informative video. This will help a lot specially to those who is currently or wanted to lose weight. The best advise is to always consult your doctors firat.
Very informative, I might try some few tips to loose some weight. Thanks for sharing this to us.
yung diet talaga is malaking factor to lose weight . dapat planohin yung kakainin.
Maxado akong tumaba ngaun kaya kelangan na ulit magdiet..bigat na sa pakiramdam..dami nman ako uminom water.🙂
Thank you for sharing po . Malaking tulong po ito sa akin overweight po kasi ako I'm taking black coffee but kulang pa rin, this may help me a lot.
true talaga yung water muna bago kumain para kunti lang makakain,salamat po very interesting yung content ng video nyo keep it up!
Pwede to panalo sakin to.sa mga ka tulad ko na gsto.mag bawas timbang di nako maka talon ng maayus eh
Nice video sir..very informative..madami po kayong matutulungan all about diets.. KEEP SHARING PO.. Godbless
Totoo yung drink water. Aside sa nkakaboost ng metabolism is nkakabusog din kaya konti lng nkakain. Mahilig din ako sa coffee kaso may sugar lng at milk hehe
Napaka importanteng malaman ito ng bawat isa sa atin. Maraming salamat po sa pag bigay ka alaman sa amin. Ingatan po natin ang ating kalusugan para mapag patuloy natin ng ma ayos ang ating mga pangarap. 🙂
Thanks for this video. It is really informative. I need to do this one as i am currently observing this program
This is very effective and i aggreed with drinking water before meals and intermittent fasting i tried already and loose weight so much.
Hmnn. Mukhang magandang pampapayat ito ah. Matry nga effective naman po ba based sa experience niyo?
Salamat sa impormasyon po, kailangan na kailangan ko toh Lalo na ngayon na medyo lumolobo na ako. Try ko Yung inom Muna tubig bago kumain.
Thank you po sa tips. Sakto I'm trying to lose weight lately. Yung iba po dyan nagagawa ko na lalo yung drinking of water before meal. Pero yung fasting di ko pa sure kung kaya ko
This is very true.. I always do this and I surprised I lose weight in 1 month. I don't eat any high carb, sugar, bread and pasta..
Like!! Really appreciate you sharing this blog post.Really thank you! Keep writing.