How to lose weight fast is a famous question on the internet. The diet industry is full of myths and miracle recipes that rarely work. In the best of cases, we manage to lose these superfluous kilos… to gain them back sometime later. Here is a list of scientifically proven weight loss tips.
Drink water to lose weight fast naturally
We keep repeating it, we must drink a lot of water. Drinking water can boost metabolism by 24-30% in about 1 hour and helps the body burn calories, making it a great aid in weight loss.
A study proves that drinking half a liter of water almost an hour before a meal allows you to eat fewer calories and therefore lose up to 44% more weight.
Eat eggs for breakfast can also help lose weight fast naturally
Eating whole eggs can have all kinds of benefits, including weight loss.
Scientists have looked into the subject and it appeared that replacing a breakfast consisting of cereals with eggs also makes it possible to eat fewer calories during the following 36 hours, and therefore to lose more body fat.
If you can’t eat eggs for some reason, don’t panic. Any other source of quality protein eaten at breakfast will do.
Drink coffee (preferably black)
Too often demonized, coffee is actually packed with antioxidants and can therefore have many health benefits.
Studies prove it: caffeine increases metabolism by 3-11% and increases fat burning by 10-29%. Be sure, however, not to add industrial amounts of sugar and other high-calorie ingredients. This would totally negate the benefits gained from coffee.
Drink green tea
Just like coffee, green tea has many benefits. It contains a lower dose of caffeine, but is also packed with antioxidants called catechins, which “work together” with caffeine to burn even more fat.
Although scientists are mixed on this matter, numerous studies prove that green tea (consumed as a beverage or as a dietary supplement) can also promote weight loss.
Use the coconut oil
Coconut oil is very good for health. With its high level of special fats, called medium-chain triglycerides, it is metabolized by the body differently than other fats.
Researchers have shown that these fats boost metabolism and burn 120 extra calories a day while reducing appetite. In total, you will consume nearly 256 fewer calories per day.
Of course, this is not about adding coconut oil to what you have already cooked, but about replacing the oil you use for your culinary preparations.
Take glucomannan supplements
Several studies claim that the fiber called glucomannan causes weight loss. This type of dietary fiber extracted from konjac absorbs water and “deposits” temporarily in the intestines, which makes believe in a feeling of satiety and stops the desire to eat.
Studies have shown that people who take this type of supplement lose more weight than those who don’t.
Reduce sugar is the best behavior to lose weight fast naturally
Added sugar is the single worst ingredient in our modern diets and unfortunately, most people overindulge in it.
Science proves that sugar consumption is strongly associated with the risk of obesity, diseases like type 2 diabetes, heart disease, and many others.
If you want to lose weight, it is imperative to reduce these added sugars. Be sure to read labels carefully, as even so-called “healthy” foods are loaded with sugar.
Eat fewer refined carbohydrates
Refined carbohydrates, often sugar or cereals from which the fibrous and nutritious part has been extracted (such as white bread or pasta).
Refined carbs have been shown to cause a significant spike in blood sugar, leading to feelings of hunger that have the effect of increasing food intake hours later. The consumption of refined carbohydrates is therefore strongly associated with obesity.
Adopt a low-carb diet to lose weight fast naturally
If you want all the benefits associated with carbohydrate restriction, consider following a low-carb diet and sticking to it.
As evidenced by several studies, such a diet can help us lose 2-3 times more weight than a standard low-fat diet, while improving our health.
Eat on small plates
Eating from smaller plates has been proven to automatically reduce the number of calories you consume. Researchers looked into this and found that people tend to underestimate quantities when eating their food from large dishes.
Control your portions or count calories
Portion control (eating less) calorie counting can be very helpful for obvious reasons.
Several studies prove that keeping a diary of what you eat (or simple pictures of meals) improves weight loss.
Anything that helps raise awareness of the fact that you are eating is helpful.
Use healthy foods to lose weight fast naturally
Keeping good food nearby can prevent you from eating unhealthy food when you’re feeling peckish.
To provide near your home small snacks that are easily transportable and simple to prepare, such as fruits, nuts, baby carrots, yogurt, hard-boiled eggs.
Brush your teeth after meals is the key to lose weight fast naturally
The American site Authority Nutrition admits to not being aware of any study on this subject, but many recommend brushing your teeth 30 minutes after a meal. That way, you won’t be tempted to eat one last snack late at night.
Eat spicy food
Spicy foods such as cayenne peppers, for example, contain capsaicin, an element capable of boosting metabolism and reducing appetite.
Do some aerobics
Doing aerobics (cardiovascular training) is a great way to burn calories and improve your physical and mental health.
Aerobics are said to be very effective in losing abdominal fat, the unhealthy fat that deposits around organs and causes metabolic disorders.
One of the side effects of the diet, in general, is its tendency to lead to muscle loss and slow metabolism.
The best way to solve this problem is to do some resistance training, like lifting weights. Studies show that lifting weights keeps your metabolism strong, which prevents muscle mass loss.
Eat more fiber
High-fiber foods are often recommended when trying to lose weight. Although scientists are mixed on this subject, some studies prove that fiber increases the effect of satiety and helps maintain some control over your weight over the long term.
Eat more fruits and vegetables is the simplest way to lose weight fast naturally
Vegetables and fruits have several properties that make them excellent weight loss aids.
They have a relatively low caloric intake, but a high fiber count. In addition, they are rich in water, which gives them a low energy density.
Studies show that people who eat fruits and vegetables tend to weigh less. These foods are also very healthy and very nutritious. It is, therefore, crucial to consume it.
Our brain needs a moment to “register” that we have eaten enough. Some studies point out that chewing slowly can help you eat less and increase the production of hormones responsible for weight loss.
Sleep is often underestimated, but it’s just as important as eating well and exercising.
Studies prove that lack of sleep is one of the biggest contributors to obesity. It increases the risk of obesity in children by 89% and by 55% in adults.
Fight food addiction
A recent study from 2014, conducted on 196,211 individuals, shows that 19.9% of respondents met the criteria for food addiction.
If you suffer from uncontrolled food cravings and cannot control your eating, you may be addicted to food.
In this case, it is important to get help, because such a problem makes weight loss almost impossible.
Eat more protein helps to lose weight fast naturally
Protein is important when it comes to weight loss.
A protein-rich diet boosts the metabolism by 80 to 100 calories per day. In addition, by increasing the feeling of satiety, they allow you to eat almost 441 calories less per day.
Another study proves that a protein intake reduces the obsessive desire to eat by 60%, while also reducing nighttime cravings.
Adding protein to your diet (without depriving yourself of anything) is one of the easiest ways to lose weight.
Whey protein supplements
If you struggle to get protein into your diet, taking supplements may be an alternative.
A study shows that replacing some of your calorie intakes with protein can make you lose 3.5 kg while increasing your muscle mass.
Don’t drink the calories: the best anwer to how to lose weight fast naturally
You will have understood that sugar is bad, but sugar in liquid form is even worse!
Keep in mind that this also applies to fruit juices. Some contain the same doses of sugar as soda. Eat whole fruits, but consume fruit juices with caution (or avoid them altogether).
Eat whole foods (real foods)
If you want to be healthy, the best thing you can do is eat single-ingredient whole foods.
These foods are naturally satietogenic. It is therefore difficult to gain weight if the majority of your diet is based on this type of food.
Keep in mind that “real food” does not require an ingredient list since that is the ingredient.
Don’t diet, eat healthy (don’t eat less, eat better)
The biggest problem with “diets” is that they never work in the long run. What happens most often is that dieters tend to gain weight afterward.
Do not focus immediately on a diet or weight loss. The goal is to be healthier and achieve a healthy weight. Take care to nourish your body instead of depriving it.
Weight loss must follow this lineage as a secondary consequence.