Based on research missioned out by the (CDCP) Centers for Disease Control and Prevention in 2015-2016, nearly 39.8% (93.3 million) of adults in America had obesity.
Having excess body weight increases the risks of other health problems such as hypertension, heart disease, and type-2 diabetes.
In the past several years, it’s become obvious to see some stories and advertisements about how to lose weight. To successfully lose weight and sustain weight loss over time, it’s important to make gradual, beneficial, and permanent lifestyle changes.
Some of the information that has been flooding our TVs, magazines, and most websites about weight loss lack evidence, and if you’re reading this article, consider yourself lucky as here are 26 amazing evidence-based weight loss tips.
1. Drink plenty of water
Some people mistake the feeling of thirst for hunger, and that shouldn’t happen to anyone looking forward to losing weight.
Similarly, people enjoy drinking sugary beverages instead of water, and that’s where they get it all wrong. According to research, drinking water before meals boosts metabolism by nearly 24-30% for more than 1-1.5 hours.
Consuming half-liter of water thirty minutes before meals can increase satiety and reduce feelings of hunger. This means that you’d end up eating fewer calories and eventually cut weight.
2. Include protein such as eggs at breakfast time
Consumption of higher satiety value foods like eggs in the morning can help you lose weight. According to research, eggs fill you up more and hold that fullness for a longer time.
Besides, they can ward off food cravings, reduce overconsumption of food at lunchtime, and therefore help you slash extra pounds from your body.
3. Drink black coffee in moderation
Coffee contains tremendous health benefits, and weight loss is one of them. Coffee is rich in healthy antioxidants and caffeine, which increase fat oxidation by 10-29% and metabolic rate by 3-11%.
With that in mind, it’s recommendable to limit your intake to one cup before working out as more coffee has been proven to increase levels of cortisol, which can eventually lead to overeating.
4. Drink green tea
Without a doubt, tea is the second most popular beverage across the world after water, and just like coffee, it contains various benefits, with weight loss being one of them.
Green tea is an excellent source of phenolic antioxidants such as epigallocatechin 3-gallate (EGCG) and catechins, which stimulates thermogenesis and fat burning.
Drinking 4 cups of green tea a day can decrease body mass index and body weight.
Also, herbal tea will decrease your body mass index and body weight.
5. Try intermittent fasting
Base on statics, the last few years, intermittent fasting has become an increasingly popular weight-loss strategy across the world and for good reasons.
In short, intermittent fasting is a way of cycling between periods of eating and fasting.
When you fast for shorter periods, you eat fewer calories and help optimize weight control hormones. Popular intermittent fasting methods include;
– The 16/8 method – In this method, a person should skip breakfast and restrict their daily eating period to eight hours such as 12 noon to 8 pm or 1-9 pm and fast for 16hrs in between
-Eat-Stop-Eat – This involves restricting all food for 24 hours one or two times a week. For instance, you can skip taking food from dinner one day until dinner the following day.
-The 5:2 diet – In this method, a person is supposed to consume only 500-600 calories on two days a week and normally eat the other five days
Intermittent fasting can help reduce the intake of calories and keep your weight in check, provided you don’t compensate by overeating during the non-fasting periods.
6. Take a Glucomannan supplement
Glucomannan is a water-soluble and natural dietary fiber extracted from konjac roots. As a water-soluble dietary fiber, Glucomannan promotes weight loss by absorbing water and taking up space in your stomach to help feelings of fullness.
Besides, it delays stomach emptying, which contributes to increased satiety that eventually reduces food intake. Just like other soluble fibers, Glucomannan minimizes the absorption of fat and protein to keep your weight in check.
7. Get rid of added sugar
The cases of overweight and obesity have increased rapidly due to various reasons, one of them being an excess intake of added sugar.
Eating more than six teaspoons of sugar daily does not only prevent you from losing weight but also leads to significant weight gain.
Besides obesity, consumption of excess sugar is associated with other conditions such as heart disease and type-2 diabetes.
Therefore, if you seriously want to reduce weight, cut back on added sugar and, if possible, replace sugar-sweetened beverages with water or non-sugar drinks.
8. Cut back on refined carbohydrates
Unlike whole grain carbohydrates sources, refined carbs have their nutritious part removed during the process of manufacturing and packed with added sugar and can thus make you gain weight very fast.
This process changes whole-grain foods into high glycemic index, empty-calorie foods that can spike your blood sugar and lead to cravings, hunger, and increased urge to eat food more often.
Examples of refined carbohydrates to avoid include pasta and white bread.
9. Try a low carb diet
A low-carb diet is high in fat, protein, and healthy vegetables and can restrict carbohydrates found in pasta, bread, and sugary foods.
There are different types of low-carb diets, and the choice on which to take for weight loss depends on how much weight you intend to lose, how often you exercise and how healthy you are.
Cutting back the number of carbohydrates you take in forces your body to burn fat as a source of energy, and you end up losing weight.
As a rule of thumb, keep carbohydrates high in fiber and avoid highly processed carbs with added sugar.
10. Pick out a smaller plate
A smaller plate can help you monitor your portions as it looks full with less food. This means that you’ll end up eating fewer calories, which will help you to control your weight.
11. Practice portion control or count calories
A functional weight loss is all about taking in fewer calories than you burn.
How many calories you need depends on various factors such as activity level, weight, age, and gender, and you should keep a food diary to avoid overconsumption.
Taking pictures of your meals, for example, will increase awareness of what you eat, and this will prevent you from eating more calories than you burn.
12. Stock up on healthy foods in case you get hungry
During your busy schedule, it’s likely to become excessively hungry and grab unhealthy snacks or fast foods from a nearby food kiosk.
Unfortunately, this is a quick way to gain weight, and that’s why you should have easy to grab healthy snacks like nuts, hard-boiled eggs, apples, low sugar yogurt, and berries, to keep your energy high and calories low.
13. Take probiotic supplements
Good probiotics are live microorganisms that can be taken in through supplements to control your weight. Some probiotics such as lactobacillus rhamnosus and L. gasseri can help you stay fuller for a long time, store less fat, and burn more calories.
However, it’s good to understand that not all probiotics help in weight loss, and some such as L. acidophilus can aid weight gain.
14. Consume spicy foods
Chilli peppers are rich in an aromatic compound known as capsaicin, which can reduce your appetite, improve insulin sensitivity, and boost metabolism.
However, if you consume spicy food for a long time, you can quickly develop tolerance to capsaicin effects, which can limit its effectiveness.
15. Go hard on aerobic exercise
Besides eating healthy, doing exercises is an excellent way to improve mental and physical health and burn calories.
Aerobic exercise is particularly helpful in reducing belly fat, which can lead to other diseases. For a significant change in your body, do at least thirty minutes of vigorous aerobic exercises daily.
16. Lift weights
Dieting causes a metabolic slowdown and muscle loss, but you can prevent this with resistance exercises such as weight lifting.
According to research, lifting weights boosts metabolism and prevents your body from switching to low energy consumption mode.
As a rule of thumb, eat some protein after every workout to strengthen your muscles.
17. Up the fiber content in your diet
When losing weight, one of the most important things you should have on your fingertip is to consume foods with high fiber content.
Beverages and processed foods lack fiber, and you should eat beans, whole grains, and vegetables, especially from cruciferous family and some fruits such as mangoes that have been proven to have high fiber content.
Fiber is particularly helpful in weight loss for two reasons; one, it improves digestion, and two, It keeps you full for quite some time, and so you consume less.
18. Do the obvious and eat for vegetables and fruits
Fruits and vegetables are low power density foods with high fiber content and full of water.
Eating a Lot of Those foods Can fill you up with fewer calories and increased satiety, and this will help you manage your weight.
Most importantly, fruits and vegetables are nutritious, and eating them will be good for your health and wellbeing.
19. Get quality sleep
Even though it’s highly underrated, sleep is as essential as exercise and healthy eating when it comes to weight loss.
According to research, poor sleep is linked to a 55% increased risk of obesity in adults and 89% in children. For you to have a successful weight loss journey, you should sleep for at least 7 hours.
Change your mattress or pillow if needed and reduce light, outside noise, and any other distraction when sleeping.
20. Beat your food addiction
19.9% of people in Europe and North America suffer from food addiction, and if you’re in this category, cutting weight could be a challenge.
If you’re experiencing overwhelming cravings and you can’t cut down your eating regardless of how hard you try, you could be suffering from addiction. You should seek professional help as soon as possible.
21. Add lots of protein in your diet
Protein is an essential nutrient for losing weight; it boosts metabolism by up to 80-100% every day and helps you stay full for a long time.
Therefore, you end up eating 400 fewer calories daily and cut the desire to eat snacks by half.
22. Supplement with whey protein
Typically, men need 56 grams of protein and women 46 grams, which are calculated without regarding exercise.
The requirement is slightly more for people who do exercise, and if you realize that you aren’t eating enough protein, you can take supplements such as protein powder.
According to experts, replacing calories with whey protein powders can increase muscle mass and trigger weight loss of approximately 8 pounds.
23. Avoid sugary drinks including fruit juice and soda
What you drink is as important as what you eat, and if you’d want to cut extra pounds from your body successfully, keep your calorie intake in check.
Sugar-sweetened beverages owe their caloric content to sugar, meaning that what you drink is liquid sugar.
Every serving of these drinks, including fruit juice, could lead to a 60% increased risk of obesity in kids, and therefore, avoid these drinks and eat whole fruits instead.
24. Stick to whole, single-ingredient foods
One of the essential tips for keeping your weight in check and leading a healthier life is by eating whole, single-ingredient foods.
These foods and naturally filling and will prevent you from overeating, thereby controlling your weight.
25. Instead of dieting, eat healthily
Dieting is not a go-to tip when trying to lose weight, and according to research, individuals Who diet wind up gaining more weight with time.
Instead of dieting, eat healthier foods, and without a doubt, you’ll easily control your weight.
26. Chew more slowly
Did you know that how you eat plays a vital role in weight loss? Well, according to studies, eating fast without thinking leads to overeating.
In addition to allowing your body to register signals for satiety, chewing slowly helps you consume fewer calories and triggers the production of hormones linked to weight loss.
Weight loss is not a one-time activity – it is a journey, and for you to get what you’re looking for, you must be patient and make the right kind of changes.
Some of these changes are purely dietary, while others are a lifestyle.
If you’ve been wondering how to get rid of excess weight from your body, applying a handful of these tips will not only help you lose weight but also keep that weight off.