26 Advanced Tips for Quick Slimming With Studies
People are being advised to do all the 26 fast lose weight tips to sorts of things, most of which do not have evidence behind them. Over the years, however, scientists have been able to show that there are a number of strategies that seem to be effective.
Here are 26 slimming tips that do work and they are all based on evidence.
1. Drink Water, Especially Before the Meals
We often hear that drinking water helps lose weight, and this is true. The water potable helps increase metabolism by 24-30% over a period of about 1-1.5 hours, helping to burn a few more calories. A study was able to demonstrate that the consumption of half a liter of water taken half an hour before meals helps dieters, since it causes them to eat less and lose up to 44% more weight.
2. Eating Eggs for Breakfast
“Eating whole eggs has many benefits, including helping you lose weight”.
Studies have shown that replacing a grain-based breakfast with eggs helps you eat fewer calories in the next 36 hours, and lose more weight and more body fat. If for some reason you cannot eat eggs, you can eat another source of quality protein.
3. Drink Coffee (Preferably it is Black)
The coffee has been demonized unfairly. Quality coffee is full of antioxidants and can provide many benefits for our health. Studies have shown that caffeine in coffee helps increase metabolism by 11.03% and increase fat burning by 10 to 29%
4. Drink Green Tea
The tea like coffee also has many benefits, one of which is to help in weight loss. Green tea contains small amounts of caffeine, it is also full of powerful antioxidants called catechins, which is also believed to work synergistically with caffeine to get increase fat burning. Although the evidence is mixed, there are many studies showings that green tea (either as a beverage or green tea extract in supplement form) helps you lose weight.
5. Kitchen with Coconut Oil
The coconut oil is very healthy. This oil has a high content of special fats called medium chain triglycerides, which are metabolized differently than other fats. It has been shown that these fats help improve metabolism at 120 calories per day, and also help reduce appetite, which means we reduce 256 calories each day. It is important to say that it is not a matter of adding coconut oil to the oils you already use; it is a matter of replacing the oils you use with coconut oil.
6. Take a Glucamanane Supplement
It has been shown in several studies that a fiber called glucomannan helps to lose weight. It is a type of fiber that absorbs water and “settles” in our gut for a long time, which makes you feel more satiated and helps you eat fewer calories. Studies have shown that people who supplement their diet with glucomannan lose more weight than those who do not. Where to buy high quality online glucomannan: In the following link Bauer Nutrition offers you Nuratrim , they send it to you anywhere in the world, product that has glucomannan extract from Knojac. As always they offer you a 60 day guarantee, medical support for doubts and spectacular offers
7. Reduce the Consumption of Added Sugar
The sugar added is definitely one of the worst ingredients of modern diet, and most people abuse it. Studies show that consuming sugar (and high-fructose corn syrup) favors obesity, diseases such as type 2 diabetes and heart disease. If you want to lose weight, you must eliminate the added sugars. It is important that you read the labels, because even foods that claim to be healthy tend to be among their ingredients.
8. Eat Less Refined Carbohydrates
Refined carbohydrates are usually sugar or grains that have been stripped of all their nutritional part (includes white bread and pasta). Studies have shown that refined carbohydrates quickly cause a blood peak, which causes hunger, cravings and an increase in food intake. Eating refined carbohydrates is very linked to obesity. If you’re going to eat carbohydrates, make sure you always do it with your nutrients (fiber).
9. Take a Low Diet in Carbohydrates
Restricting carbohydrates can have many benefits, including helping you lose weight. Numerous studies have shown that a low-carbohydrate diet can help you lose 2 to 3 times more than a standard low-fat diet, and you will improve your health.
10. Use Small Dishes
Using smaller plates at mealtime helps we eat fewer calories, confirmed by several studies. A little weird trick, but it seems to work.
11. Control What You Eat or Count Calories
Controlling your rations (eating less) or counting calories can be very useful, for obvious reasons. There are also studies that show that keeping a food diary and writing down what you eat at each meal, or taking pictures of all your meals, helps you lose weight. Anything that increases awareness of what you are eating helps you lose weight.
12. Keep a Healthy Food
Maintaining a healthy diet at each meal helps you avoid overdoing unhealthy things. Snacks between meals that are easy to transport and prepare include whole fruits, a handful of nines, a carrot, a yogurt and a hard-boiled egg
13. Brush the Teeth After the Dinner
Although I am not aware that there is any study on this, many people recommend brushing teeth and / or flossing after dinner. By doing this you will not be so tempted to bite something before going to bed.
14. Eat Spicy Foods
Spicy foods like cayenne pepper contain capsaicin, a compound that helps speed up metabolism and reduce appetite slightly. Every morning I drink a glass of water with half a lemon and cayenne pepper fasting, I recommend it.
15. Do Aerobic Exercise
It is proven that aerobic exercise is an excellent way to burn calories and improve physical and mental health. In addition, it also seems to be very effective in burning belly fat, the unhealthy fat that usually accumulates around the organs and that causes metabolic diseases.
16. Raise Weights
One of the worst effects of dieting is that it usually causes a loss of muscle mass and thereby slows down the metabolism. The best way to prevent this from happening is to do resistance training, such as lifting weights. Studies have shown that weight lifting helps us increase metabolism, and prevents us from losing muscle mass. Of course, it is not only important for us to lose fat, it also helps us strengthen our health.
17. Eat More Fiber
It is confirmed that fiber helps us when it comes to losing weight. Although the evidence is mixed, some studies have shown us that fiber (especially viscous fiber) helps us to increase satiety and control weight in the long term.
18. Eat More Vegetables and Fruits
As you know, fruits and vegetables have several properties that make it very suitable for weight loss. They contain few calories, but a lot of fiber. They are also rich in water, which gives them a low energy density. We also need more time to chew them, and they are very abundant. Studies show that people who eat vegetables and fruits on a regular basis tend to weigh less.
19. Eating Slowly
When you eat slowly you help your brain to receive the signal that it has had enough. Some studies have shown that chewing slower can help us eat fewer calories and increase the production of hormones linked to weight loss.
20. Sleep Good
Sleep is often underestimated, but it can be as important as eating well and exercising regularly. Studies have shown that lack of sleep is one of the biggest risk factors for obesity, is related to an increased risk for children to suffer from obesity (89%) and in adults (55%).
21. Exceed Your Addiction to Food
A recent study of 2014 conducted with 196,211 people found that 19.9% of these people were addicted to food. If this is your case and you suffer irresistible cravings for food and you cannot control this situation, no matter how hard you try, you are a food addict. If this is your case, the best option is to ask for help. Trying to lose weight without facing this problem first is almost impossible.
22. Eat More Proteins
Protein is the most important nutrient when you are trying to lose weight. Consuming a high protein diet has been shown to increase your metabolism by 80 to 100 calories a day, it also helps you feel full, which means you can reduce 441 calories less each day. A study could also show that increasing protein consumption helps reduce obsessive thoughts about eating. This is the most important advice in this article: Add more protein to each meal, is the most effective and delicious way to lose weight.
23. Take a Supplement of Serum Protein
If it costs you to get enough protein through food, you can help with a supplement. One study showed that replacing part of your calories with whey protein can help in weight loss by around 4 kilos, while also helping to increase lean muscle mass.
24. Do Not Drink Calories, Including Sugar Drinks and Juices
The sugar in the food is bad, but in the drinks it is even worse. Studies show that calories from liquid sugar are the most fattening aspect of the modern diet. For example, a study could show that sugary drinks are linked to a 60% higher risk of obesity in children. Always take whole fruit, leave fruit juices aside, so you also take advantage of the benefits of fiber that are eliminated when making a juice.
25. Eat Whole Foods
If you want to be a healthier person, one of the best things you can do is eat real, unprocessed foods. These foods are richer in nutrients and with them it is more difficult for you to gain weight. Keep in mind that real food does not need a long list of ingredients, because real food is the ingredient.
26. Forget Diets and Bet for Eating Healthy
One of the biggest problems that “diets” have is that they almost never work in the long term. It is proven that people who tend to diets tend to gain more weight over time. Instead of dieting, bet on real foods, not processed, rich in nutrients, they will make you a healthier, happier person and you will be fit. Weight loss should always be a natural side effect of good nutrition. What do you think about these 26 tips to lose weight without dieting? Can you think of anymore? Tell they and we publish them, this is also your blog, remember it! If you liked this article, please share it with your tribe on social networks, you have the icons below this article.