Weight loss is a subject surrounded by myths. You are bound to get a hundred different weight loss tips from a hundred different people. But how many of these tips do actually work? Not many, right? Most of the time, you end up more confused than you actually were and give up with the weight loss program.
But, what if we told you several weight-loss strategies that have been scientifically proven. These tips are guaranteed to help you shed those extra pounds. Here are some weight loss tips with scientific evidence to back them up:
Drinking water before meals
Drinking water can help reduce weight, sounds unbelievable, isn’t it? It is, however, true. Drinking water can help boost your body’s metabolism rate by up to thirty percent. In fact, drinking two liters of water daily can increase the body’s energy spending by approximately 400 KJ. This, in turn, can help you burn a few extra calories. This method is even more effective if you drink water about half an hour before meals. Following such a regime can help reduce calorie intake and reduce forty-four percent more weight.
Reducing carbohydrate intake
Having a low carbohydrate diet can be highly effective for losing weight. On such a diet, your body burns your stored body fat instead of the consumed carbohydrate. Additionally, your hunger levels go down when you are on a low carbohydrate diet, meaning that you consume fewer calories in the first place. Both these factors result in you losing those extra inches. Many studies have shown that low-carbohydrate diets can help you lose weight two to three times when compared with a low-fat diet.
However, before adopting a low carbohydrate or any other dieting form, it would be best if you consulted a reputable weight management doctor. The doctor will check for various health complications and lifestyle factors before designing a diet regime that can help you lose weight. This will prevent any medical complications from arising in the future.
Increasing caffeine intake
Everyone loves their coffee. But, the beverage is also infamous, and people are advised to stay away from it. But, if you are looking to lose weight, coffee can be a miraculous drink. Coffee can help increase your metabolic rate and result in weight loss in the long run. Studies have shown that coffee consumption can increase the body’s capacity to burn fat by about twenty-nine percent. However, make sure that you abstain from adding sugar to your drink, which can hamper your weight loss goals.
Intermittent fasting is a new trend that is becoming highly popular among people looking to reduce their weight. This method involves switching between periods of eating and fasting. Studies have shown that intermittent fasting is an effective strategy for the treatment of overweight and obesity. The three methods of intermittent fasting are alternate-day fasting, whole-day fasting, and time-restricted feeding.
Depending on your weight loss goals and time period, you can adopt either of the fasting methods. The science behind intermittent fasting is preliminary. Hence, further research needs to be done before making any strong claims regarding intermittent fasting and its effect on weight loss.
This may sound bizarre. But, chewing food more slowly can actually contribute to weight loss. Studies have shown that chewing slowly can help reduce your calorie intake. The brain takes a long time to register that you have had enough to eat. It can also lead to an increase in the production of hormones related to weight loss. The other benefits of chewing food slowly before swallowing include improvements in digestion, reduction in stress levels, and improved nutrient absorption in the body.
Having a good sleep cycle
Giving your body rest is as important as following a diet or an exercise regime. One of the best and easiest ways to give your body the rest it requires is by having a good sleep cycle. Having an improper and poor sleep cycle can lead to an increase in obesity among kids and adults alike. Thus, make sure that you have a fixed sleeping routine and you get a minimum of six to eight hours of sleep every night.
If you are planning to lose weight, it is better to follow techniques that have been proven to help rather than just following a fad or myth. Some techniques mentioned above are purely dietary, while some are lifestyle based. Depending on your choice, you can adopt either one or a combination of these tips to eliminate those extra pounds that you may have accumulated during the lockdown.