Many people dream day and night of a perfect magazine cover body, which makes them follow the craziest diets that human creativity can create.
Those who want to lose weight know many miraculous diets and tricks that are often nothing more than myths and even recipes that can put your health at risk.
That’s why researchers worldwide carry out studies to find out which foods and strategies can help you weight loss healthily and painlessly.
Scientifically Proven Weight Loss Tips
Thinking about giving reliable information, we made this list with tips to lose weight that are scientifically proven and that will help you lose weight with health.
Don’t Diet; Eat Healthily
Many people who, for some reason, go off the diet find that they either don’t gain a lot of weight or even lose weight when they are not controlling absolutely everything they eat. The secret lies in how our brain behaves.
Eat More Fruits And Vegetables
The best way to lose weight is to eat natural foods, such as fruits and vegetables, as they have large amounts of the nutrients that our body needs to lose weight healthily.
In general, fruits and vegetables are low in calories and high in fiber, a perfect combination to keep your body fuller for longer. In addition, they are rich in water, an excellent ally for those who want to lose weight.
Chew Slower
Another scientifically proven item for our list of weight loss tips is that people who eat too fast are more likely to put on weight. This is because the brain takes some time to recognize that you have eaten enough.
Drink Plenty Of Water
Most of the human body is made of water, and it is no wonder that we always need to hydrate ourselves. In addition to water being essential to improve food digestion, it is also part of our weight loss tips as it helps to speed up metabolism, especially before meals.
Eat Well For Breakfast
Eating well for breakfast can help you lose weight. At least that’s what a survey by the American Journal of Clinical Nutrition showed. People who don’t eat in the morning are more likely to gain weight than people who eat a nutritious breakfast.
Don’t Go More Than 4 Or 5 Hours Without Eating
Many people believe that eating fewer times a day can help them lose weight, as the consumption of calories would be lower. But this, in addition to being harmful to health, can make you gain even more weight.
Cut Out High-Sugar Foods
Whether to sweeten some beverages or industrialized foods with a significant addition of the product, Sugar is the villain of anyone who wants to lose weight and have good health.
Studies point out that sugar or corn syrups, malt syrup, maltose, or other types of Sugar added to food are very harmful and increase the risks of obesity, diabetes, and heart disease.
Avoid Foods Made From Refined Grains
Another way to ingest Sugar is to eat foods rich in refined foods, such as any product made from white flour (such as bread, cake, pasta), white rice, and Sugar, among others.
Refined grains have gone through processes that remove their most fibrous and nutritious part and, after digestion, basically turn into Sugar in your body. Studies show that these foods increase blood sugar and increase your hunger within hours.
Decrease The Number Of Carbohydrates
Carbohydrates are essential for providing energy to our body, and this can be very beneficial if you exercise regularly. However, those who lead a more sedentary life or exercise occasionally should be careful with carbohydrates.
Eat More Fiber
The consumption of foods rich in fiber is essential to losing weight since, in addition to increasing the feeling of satiety, fiber also helps to lose weight in the long term.
Studies point out that a diet rich in fiber can help control weight, as they are essential for regulating the digestive system and even improving the absorption of nutrients.
Invest In Healthy Sources Of Protein
Much is said about increasing protein consumption to lose weight, but few pay attention to which type of protein you should eat more to lose weight with health.
Avoid Sweetened Drinks And Fruit Juices
Sugar in its liquid form is even more harmful than its stable version. Some studies point out that liquid sugar calories are shown to be one of the most fattening foods.
Avoid consuming ready-to-eat drinks, such as sodas, juices, and any industrialized drink, as they contain a lot of added Sugar. In addition, also avoid natural juices because, in general, you are not consuming the fiber of the fruit, only the raw Sugar of it.
Make Healthy Food Available At Home And Work
Plan and leave healthy foods at home and work, as this will prevent you from surrendering to some food that makes you fat when hunger strikes, harming your weight loss.
Always have fruits, mixed nuts, yogurt, salads, and boiled eggs, among other natural foods, to give you the necessary satiety between meals.
Eat Spicy Foods
Peppers are thermogenic foods that several studies have proven can help with weight loss, as their action accelerates metabolism, facilitating calorie burning.
In addition, experts indicate that cayenne pepper has in its composition a substance that, in addition, can make your appetite reduce a little after consumption.
Eat Foods Of Different Colors And Whole Grains
Naturally colored as well as whole foods are abundant sources of complex carbohydrates, vitamins, fiber, protein, and minerals. The stronger the color of a food, the more nutrients it will offer.
Remember that many natural foods store most of their nutrients in the peels, so one of the essential weight loss tips is to avoid wasting them.
Eat Single-Ingredient Foods
If you look at the packaging of most of the foods we consume daily, you will notice that in the ingredients list, there are some additives that we don’t even know what they are. Preservatives, colorings, sweeteners, emulsifiers, flavor enhancers, and other substances are added to food and harm our health and diet.
Use Smaller Plates
As we said at the beginning, our brain plays an important part when we want to lose weight, and changing some small habits can help us eat less and lose weight without suffering.
Studies indicate that by putting less food on a plate that you always saw full before the diet, your brain will understand that meal as deficient, suggesting that you will need to eat more, increasing hunger after meals.
Drink Coffee Or Green Tea
Another food that has been proven by science to help with weight loss is coffee. No sugar, of course. In addition to working as a thermogenic, coffee has a high dose of antioxidants that are very beneficial to our health.
Exercise Daily
Diet influences a lot when it comes to losing weight, but everyone knows that you have to spend more calories than you consume to lose weight. Therefore, besides all the tips to lose weight with food, know that physical activities are essential to losing weight with health.
Lift Weight
Dieting and losing weight can weaken your muscles and even slow your metabolism, depending on how restrictive yours is. Therefore, it is essential to exercise not to lose muscle mass.
Lifting weights increases the body’s stamina and helps keep the metabolism revved up. This will collaborate with a healthier and even faster weight loss.
Sleep Well
Sleep is essential for maintaining good physical and mental health, but several studies point out that rest is necessary for healthy weight loss.
Sleeping little or poorly is one of the most significant risk factors for obesity, with poor nights being associated with 89% of childhood obesity cases and 55% of patients in adults.
Motivate Yourself With Other People
Having the support of others is a great way to focus on dietary reeducation to gain more health and healthily lose weight.
A study published in the Journal of the American Medical Association points out that people who have the help and support of people close to them and with the same goals are more likely to lose weight in a healthy and even faster way.
ALSO READ:IRON DEFICIENCY, HOW TO DEAL WITH IT