34 Weight Loss tips (THE BEST)-that really works great
In this weight loss sector there are too many myths
People always hear about mysterious ways and told to do crazy things.
But scientists are always working to find most suitable and quick ways to lose some weight which are really effective.
Here in this article we are going to see the most 28 Weight loss Tips Which is really works great.
1. Drink water Before Meal
Drink water before meal and after meal can help you to reduce some weight –this is claimed by scientist’s ,which is absolutely true, If you are really want to lose some weight then don’t forget to drink water before meal.
A research showed us that drinking a half liter (17 oz.) of water about a half an hour before meals helped dieters (who wants to lose weight ) eat fewer calories and lose 44% more weight (3) Then then others who didn’t drink water before meals.
2. Sugar –never
Research shows that added sugar and (high fructose corn syrup) consumption’s is highly allied with the possibility of obesity, not only that but diseases like type 2 diabetes, heart disease and others (17, 18, 19).
Forget about taking a single spun of sugar. You can take sugar free capsules when you need to take sugar. It also helps you to prevent aging of your skin.
It helps you to reduce calorie intake on your body .So if you want to reduce your calorie intake and delayed aging of your skin stay away from sugar and sugar related foods.
3. Start walking
45 min walk in a day can help you to reduce more calorie burn, it also help you to reduce bally fat. If you walk 45 min regularly your will started to feel the difference of your felling and improved metabolism
When you start walking regularly your body will start rebuild by itself, your muscle going to get stronger and works properly.
Don’t like walking regularly?-here is a simple solution for you .you may sign up for social service .you can walk more than 45 min ,besides social work ,you will never notice about walking ,you will enjoy your walking while you are doing social service!
5. Eat Egg before Breakfast
Eating a egg on early morning have all types of benefits, in returns help you to lose weight
Can’t eating eggs on breakfast? ok that’s fine any source of protein on breakfast also works same . But don’t full you belly with 2 full size chicken!
6. Dink Black Coffee
A cup of quality coffee is always loaded with antioxidants, and has many health benefits.
Just make sure that you are making coffee without “sugar”
7. Dink green Tea
Green tea has also many benefits like Coffee, it also help to lose weight !
Green tea has small amount of caffeine, but it is fully loaded some awesome powerful antioxidants named catechins, which are also help to work synergistically with caffeine to boost fat burning process (9, 10).
8. Cooking with Coconut oil
Coconut oil is very good for health .It is enriched with “medium chain triglycerides” which are really metabolized totally differently than other fat.
9. Take a Glucomannan Supplement
A fiber named “Glucomannan” has been proved to reason of weight loss in several researches.
This type of fiber absorbs water and “sits” inside your gut for a while , makes you to feel more full and help you to eat fewer calories which helps to weight loss (15).
Research has been shown that people who takes supplement of Glucomannan loses more weight than who didn’t (16).
10. Eat less Refined Carbs
Refined carbohydrates are usually known as sugar or grains that have been stripped of their fibers, nutritious parts (also includes pasta & white bread)
Researches shows that refined carbs can make huge spike on blood sugar rapidly, causing hunger, desires and increasing for food consumption in few hours later. Eating refined carbs is highly linked to obesity (20, 21, 22).
If you are planning to eat more carbs, make sure to eat their natural fiber.
11. Low Carb Diet
If you want to get the benefits of carbs limit, then you may consider to going with low carb diets .
12. Using Smaller Plates
Using smaller plates has proven to help many people to eat fewer calories in some researches, smart trick, but definitely works (26).
13. Count calories or Portion control
Eating less or counting calories is really very helpful, for obvious reason (27).
By doing this you are rally making you conscious about eating habit which is more helpful.
14. Keep healthy food near you
Always keep healthy food near you will stop you from eating unhealthy food.
Simple healthy portable snacks like Whole fruits; a handful of nuts, baby carrots, yogurt and a hardboiled egg is always a best option.
15. Brushing Teeth after Dinner
Brushing teeth will stop you from eating after brushing. So after dinner don’t forget to brush and flossing your teeth. After brushing you will not be in mood to eat something that how it stops you to eat something.
16. Spicy Foods
17. Do Cardio (Aerobic) Regularly
Doing cardio exercise is always an effective and excellent way to burn calories and medium of improving of physical and mental health.
18. Lift Weight Regularly
The most effective to way to stop this is to do some kind of resistance exercise ,like lifting weights regularly , Researches shows that lifting weight will help you to keep your metabolism high , as well as stop losing muscle mass (36, 37).
It is so important as losing fat because you have to make sure that you are going to looks good and healthy. By doing weight lifting regularly is helpful for that.
19. Eat More Fiber
Fiber is often recommended by people for weight loss .though the evidences are mixed , Some research shows that fiber (the viscous fiber) can increase the satiety and will help you to gain control your weight over the long term (38, 39).
20. Eat More Fruits and Vegetables
Fruits and vegetables have many good ingredients and vitamins which makes them more effective for quick weight loss.
They have lot of fiber while has few calories while enriched with water that’s gives them low energy mass. They also easy to eat, and very good filling.
Research Shows that people who eat vegetables regularly be likely to weigh less (40).
These foods is also available everywhere and nutritious, so eat them is important to reduce weight.
21. Chew Slowly –don’t hurry
Our brain takes time to “register” that we have had enough to eat. Manny Research shows that if you chew more slowly will help you eat fewer calories and increase the production of hormones which helps to weight loss (41, 42).
22. Sleep More
Sleep is the most highly misjudged, But it is same important as exercising, and dieting.
Research shows that lack of sleep is one of biggest risk for obesity, being linked to an 89% (so high) increased risk of obesity in children, and 55% for adults (43).
23. Control your Food Addiction
In 2014 Research of 196,211 persons found that 19.9% people fulfill the criteria for food addiction (44).
If you are highly addicted to foods, In this case you need help. If you try to lose weight without controlling your food addiction or appetite is completely impossible.
24. Never get Too Hungry
Never stay hungry for hours after hours, because when you get something to eat you end up will end up eating more than twice as regular. AS a result you take more foods means more calories cause more weight gains! So never stay hungry, beside that you may consider eating small portion of food in regular interval.
25. Eat 1 less bite
If you eat 1 less bite then you can save 75 calorie per day equals to 8 pounds of weight loss in a single year!
Lyssie Lakatos and Tammy Lakatos Shames
26. Don ‘just Diet –eat healthy
People who “diets” is actually never work in the long term. So instead of dieting, start to think to be healthier, happier and fitter person. Stay focused on hour body not only in diet.
27. Don’t just Watch Television
The American Heart Association suggests that while you watch television not only watch by staying on your couch, you may start dancing with your favorite music video or you may do some cardio while your favorite reality show is running.
That’s how you can speed up your weight loss by watching television!
28. No More Diet Soda
Research of University of Texas Health and science center Proves that if you drink more diet soda, then you are at the higher risk of overweight. If you just drink two or more cnas per day can increase your waistlines by 500%.
29. Eat More Protein
Protein is the most important nutrient when it comes to losing some weight
By eating high protein diet can boost metabolism by 80-100 calories per day,
Another research also proved that protein at 25% of calories reduced obseeeive thoughts about food by 60% while it cut the desire for late night snack in half (48).
You must need to add protein to your diet list. It is going to be effective if you keep the protein intake in controlled portion.
30. Start with Vegetable soup
According to a research of Penn State University – Person who ate low carb vegetable soup before meal take 20% less calories.
So always start with low carb vegetable soup before the largest meal to reduce calories intake.
31. Add more Food to your Diet
By adding lower carb food on your diet list you can lose more weight. But be careful about total calorie intake.
Add healthy fruits like deep red cherries, grapes, snow peas or make your favorite list and start adding them to your basket.
32. Eat Breakfast Properly
A research by British Journal Of Nutrition among 900 adults person and found that when people ate more fat, protein, and carbohydrates in the breakfast, they ate less over the rest of the day those who ate their bigger meal later on.
Many American has a serious bad habit that they start their day with an empty stomach which make a bigger chance to eat more than the regular time , so always eat your break fast properly.
33. Stay away from Fast Foods (prepared food)
Prepared foods (fast foods) made by sugar, fructose, or corn syrup as their ingredients label says.
You must stay away from this type of foods. You May consider of taking fresh fruit instead of this junk foods. And avoid partially hydrogenated food.
34. Find Step by Step Program
There are too many good awards winning proven program for weight loss. There are free and paid plans also. Free version is limited functionality and limited support. Please consider these steps while choosing any program.
- Must have a good diet plan
- Have a detailed weight watch plan
- Good support
So what are you waiting for? Start your weight loss journey from now and be happy.