34 Weight Loss tips (THE BEST)-that really works great

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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.

If you drink water regularly then it can boost your metabolism by 24-30% over duration of 1-1.5hour, which is really helping you to burn some calories (1 2).

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 (171819).

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

Studies proves that if you take egg rather than grain based breakfast can help you to eat fewer calories for coming 36 hours, and in result more weight loss and more body fat lose also (45).

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.

Studies proves that coffee (caffeine) can boost metabolism by more than 3-11% , and increase fat burning process by more than 10-29 % (678).

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 (910).

Though the evidence in mixed up but there are many research shows that green tea (as a beverage or as a green tea extract supplement) will help you to reduce more weight (1112).

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.

These fats has been shown to increase metabolism by 120 calories /day , and also reduce you hunger so that you eat up to 256 fewer calories per day  (1314).

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 (202122).

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 .

Manny studies shows that diet or way of eating can help you to lose 2-3 times as much weight as standard low –fat diets, while improving your health at same time (232425).

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).

Manny studies show that keeping a diary and writing down your foods you eating or taking snaps of all your meals can help you to lose more weight (2829).

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

Spicy foods as Cayenne pepper contain Capsaicin, a ingredients which will boost metabolism and reduce appetite slightly (3031).

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.

It really effective to lose bally fat, unhealthy fat which is build up around the inner organs causes metabolic dieses (3233).

18. Lift Weight Regularly

While doing dieting people often cause muscle loss and metabolic slowdown, often referred to as starvation mode (3435).

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 (3637).

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 (3839).

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 (4142).

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!

Says-

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,

While helping you feel that you already eat up to 441 fewer calories per single day (454647).

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.

  1. Must have a good diet plan
  2. Have a detailed weight watch plan
  3. Good support

 

 

 

So what are you waiting for?  Start your weight loss journey from now and be happy.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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