Health

10 Weight Loss Tips That Actually Work (Backed by Science)

periyannan2 months ago2 months ago08 mins

10 Scientifically Proven Weight Loss Tips

10 Weight Loss Tips That Actually Work (Backed by Science) ai image

Obesity is a common problem due to the current scientific development and entertainment and simple activities.

In this situation, weight loss may be the goal of many of us. But it is difficult to achieve it due to wrong eating habits, misinformation related to weight loss and diet trends.

Now let’s see 10 practical tips that can really work with scientifically proven evidence.

1. Eat more protein-rich foods

Eat more protein-rich foods
Here’s how it works: Protein controls your appetite, helps increase metabolism, and helps preserve muscle.

Scientific evidence: You can burn 80-100 calories by eating more.

High-protein foods: Include protein-rich foods like eggs, chicken, Greek yogurt, and legumes in your diet.

2. Move more, sit down

Move more, sit down
How it works: Even if you don’t exercise much, walking more every day can help you burn more calories.
Scientific evidence: Daily activity can burn hundreds of extra calories.
Explanation: Try to walk 7,000-10,000 steps using a pedometer, and do laps as much as possible. This will help you burn more calories.

3. Drink water before meals:

Drink water before meals:
How it helps: Drinking water before meals can help you eat less and make you feel full.

Science says: Don’t drink water with your meals. Drinking water before meals can help you eat 13% less food.

Explanation: Drink a glass of water before each meal.

4. Avoid sugary foods

Avoid sugary foods
How it helps: Sugary foods only provide calories, so no other .
Especially if you take some movie actors and actresses, you will know that they avoid eating the common cake at birthday parties.

Science says: High sugary foods can cause the body to produce diseases, lead to heart diseases.

Explanation: Read the content names on food boxes and avoid foods with high sugar content.

5. Sleep well

Sleep well

Why it is important: 5 to 8 hours of sleep is important for a person. Because when sleep is reduced, hunger hormones are secreted excessively and you cannot control yourself.

Science says: People who sleep less than 6 hours are at a higher risk of gaining weight.

Explanation: Try to sleep for 7-9 hours every day. Avoid cell phones and TV at bedtime or 1 hour before going to bed.

6. Choose natural foods

Choose natural foods
Why this is important: Eat more natural foods. Natural foods are more nutritious and fill you up. Although natural foods contain sugar, they are only soluble in water, such as sucrose.

Science says: Artificial foods can make you consume more calories.

Explanation: Use whole wheat bread instead of white bread, and include sprouted grains and nuts like almonds in snacks.

7. Eat mindfully

Eat mindfully
Why this is important: Mindful eating means paying attention to your food and not eating while looking at your mobile phone. This reduces the risk of overeating.

Science says: Scientific studies show that people who eat mindfully have a lower BMI.

Explanation: Chew your food slowly because eating fast makes us feel full, avoid eating while watching TV or on your phone.

8. Record your progress

Record your progress
Why this is important: Recording your diet and exercise can help you understand yourself and
help you.

Science says: People who create 30-day schedules and record their daily food and exercise have lost more weight.

Explanation: Use mobile applications like Lose it! or MyFitnessPal to record your food and exercise. Or do it with your friends in 30 Days Challenge.

9. Don’t skip meals, especially breakfast

Don’t skip meals, especially breakfast
Why this is important: Skipping meals in the morning can lead to overeating in the afternoon.

Science says: Eating breakfast in the morning can help reduce blood sugar levels in the body and prevent binge eating.

Explanation: Even if you skip breakfast, have a smoothie full of oats, eggs, and protein.

10.Consistent effort is more important than a clear plan

Consistent effort is more important than a clear plan
How it will work: Consistent habits are better than one-day diets HabitsIt is helpful and will make a big difference