The rate of obesity and overweight, now more than ever has been on the rise. And so is the pressure to lose weight.
Losing weight calls for sacrifice and discipline. You could be doing it all well but one misstep with the wrong diet or supplement flushes your efforts down the pooper.
We don’t want that for you. That’s why we have some of the most practical weight loss tips that are science-backed.
Curious yet? Let’s get you lean.
What are science-backed weight loss tips?
Many self-proclaimed experts have a lot to say about weight loss; endless tips, perhaps. But, most of them lack one key thing – Science backing.
Make-no-mistake, this is isn’t just the fancy icing on the cake, it is the most crucial ingredient.
Science-backed weight loss tips are evidence-backed strategies that help individuals shade an extra pound.
How we picked the best science-backed weight loss tips
We first researched all the possible methods of losing weight. Our list was too long. There were hundreds of tips.
We then narrowed it down to which tips are scientifically backed.
We then narrowed it down further by looking at which tips are practical, with resources you can easily access at home, or from your local grocery.
But, we didn’t stop there. Armed with our 12 tips, we approached experts in this field for their opinion.
What are the 12 best Science-backed weight loss tips in 2020?
Take a look at some of the most effective weight loss tips;
1. Drink lots of water
No- they didn’t lie to you when they said drinking lots of water can help with weight loss.
A study by the University of Nebraska confirms that drinking water, especially before eating can help with weight loss. And, the science behind it is simple.
A glass or two before eating will have you feeling full. That will mean eating less, which will also mean fewer calorie-intake which ultimately leads to weight loss.
Remember, water is also 100% calorie-free, which is good for your diet unlike unhealthy beverages filled with added sugar.
Drinking lots of water will also ease digestion. Your food will be digested fast and nutrients absorbed even faster.
2. What are you eating?
A larger focus of your weight loss efforts should be directed towards diet. That calls for mindful eating.
So, really, what are you eating?
Before you answer that, well, I know – we lead very busy lifestyles. Some of us have to work more than one job, while others have school and other businesses to attend to.
We barely have time to watch what we eat. Just anything to fill your stomach will be good enough, or so you think.
Here are some good eating habits you can adopt;
- Mealtime is an important time, treat it as such. Preferably sit at a table during meals. Minimize such distractions as TV and concentrate on enjoying your meal
- Eat nutritious food. Concentrate on the nutritional value of food, not just being full. Ensure there’s a good balance of proteins, quality carbs, and vitamins. Avoid highly processed and sugary foods.
- Eat slowly. Properly chew and savor the food
3. Intermittent fasting
Intermittent fasting is basically a cycle of reduced daily eating and short-term regular fasting. The pattern can go up to 24 weeks.
Intermittent fasting helps you lose weight by restricting your calorie intake., according to this recent research.
Here are some intermittent fasting methods you could try out;
- ADF – Alternate Day Fasting: Here, the rule of the game is; Fast on the Fasting days, and eat on the non-fasting days.
- The 5:2 Diet: 2 out of every seven days will be for fasting. On these days, you restrict your calorie intake to 500 to 600 calories.
- The 16/8 technique: On this method, you’ll go on a 16-hour fast and accompany it with an 8-hour eating window.
4. Sleep on it
Sleep, just like diet and exercise, is important for effective weight loss and shouldn’t be ignored.
Getting insufficient sleep, according to 2012 research, increases instances of obesity by slowing down the breakdown of calories – metabolism.
Ineffective metabolism also means the body will store unused energy inform of fats.
Poor sleeping patterns also tend to induce cortisol and insulin production, which encourages the storage of fat.
Getting a 7 to 8-hour goodnight sleep daily will not only boost your metabolism but control appetite-controlling hormones – ghrelin and leptin.
5. Kickstart your day with some quality proteins
Proteins are known to regulate the appetite hormones, leaving you feeling full. Proteins also work by regulating ghrelin – the hunger hormone.
Eggs are among the best choices for breakfast. Recent research shows that eating eggs for breakfast helps overweight and obese individuals lose some weight.
Eggs work by reducing calorie-intake.
Other excellent sources of proteins for breakfast include quinoa porridge, oats, nuts, chia seeds pudding, and sardines.
6. Ditch refined carbs and added sugars
Added sugars are increasingly finding their way into many diets today. There’s generally an increased appetite for ‘sweet’ things.
That explains the increased rate of obesity, and cases of overweight individuals.
Most beverages such as sodas are common with added sugar.
Similarly, there’s a rush for junk and processed carbs. Bread, pasta, and white rice are not really your friends.
These foods are easily digested and converted into glucose. And, what does glucose do? Good question.
Glucose encourages the release of the hormone insulin which only enhances more fat storage.
Replace the processed foods with the following options;
- Whole grains instead of white rice, bread, and pasta
- Eat lots of fruits and vegetables. These are high on fiber
- Replace sodas and beverages with herbal teas and water
- Smoothies and fruit juice aren’t really good. Replace them with water and milk
So, the next time you walk into a store, read the label on that so-called ‘healthy food’ before dropping it into your basket.
7. Keep your calorie intake in check
The simplest approach to weight loss is cutting down your calorie intake. The easiest way to do so is by reducing the portions of food you eat.
Do this by reducing the size of your plate. Once your body gets accustomed to it, it’ll be easier to keep up.
8. Green tea? Yes, please!
Among its tons of health benefits, green tea is popularly known for its ability to help with weight loss.
Unlike coffee, green tea doesn’t contain high amounts of caffeine. However, it comes loaded with catechins – powerful antioxidants.
According to this study, catechins are believed to work with caffeine to boost fat burning leading to maximum weight loss.
“Research has shown that caffeine and coffee can increase your metabolic rate in both normal and obese individuals” states Dr. Allen Conrad, BS, DC, CSCS.
Both green tea beverage and extract supplements are effective.
9. Go hard at the gym
Yes, lift some weight!
Diet and productive workouts are integral parts of a weight loss journey.
Remember, you want to lose weight but still maintain your muscles and stay lean.
During weight loss, you tend to lose muscles, too. To prevent this, some resistance exercises like lifting weights will help.
A 2008 study links lifting weights with increased metabolism and improved muscle mass. Getting a toned body means losing fat while building or preserving muscles.
10. Manage your stress levels
Stress causes the release of cortisol. As a form of body response, you’ll likely suffer loss of appetite.
However, the increased stay of cortisol in your bloodstream will actually do the opposite – raise your appetite which can ultimately cause you to overeat.
Cortisol will signal the body to explore the most preferred source of fuel – carbohydrates.
Insulin then proceeds to rid your blood of sugar from the carbs, transporting it to the brain and the muscles. Failure to use this sugar (in less active individuals), will have the body storing it as fats.
11. Forget the diets – Eat healthy
I know – diets are pretty hyped. However, they hardly work. And, for the few that work, they’ll help you lose weight, but the effect is short-term.
Studies also show that most people who diet are more likely to regain weight in the future.
Instead of depriving your body of crucial nutrients by following restrictive diets, focus on nourishing it with healthy foods.
Focus, not on forcing your body to lose weight, but letting weight loss occur naturally.
12. Keep it spiced up
Spicy food is likely to limit how much you eat.
Spices such as chili pepper are known to contain capsaicin which helps reduce appetite.
However, on the flip side, long-term use of chili pepper could have you developing tolerance to capsaicin effect.
What are the benefits of following these Science-backed weight loss tips?
1. Faster weight loss
When trying to lose weight, seeing positive results will get you gassed up to try even harder. These science-backed tips utilize approaches that promote faster and healthier weight loss.
Most of them aim at enhancing metabolism. A higher metabolic rate, according to this study, means more calories burnt, which translates to faster weight loss.
Others will do even better in detoxifying your body for maximum weight loss results.
2. Improved gut health
Diet is an integral part of weight loss. Most of these weight loss tips advocate for healthy diets free of processed carbs and unhealthy snacks.
Such helps in promoting a healthy flora.
And, no, the bacteria in your gut won’t directly cause weight loss. However, their activities, will.
Maintaining a healthy environment for these bacteria will have them digest such foods as whole grains, fruits, and vegetables. These foods are rich in fiber –which is essential for weight loss.
3. General health
The whole idea of weight loss calls for the adoption of healthy choices and lifestyles.
Such activities as regular productive workouts, staying hydrated, adopting a healthy diet, and getting enough rest is crucial for weight loss.
However, they also promote good general health and will boost the quality of your health.
Convinced already? Well, let’s now answer the big question…
How to make the best out of these weight loss tips
Successful weight loss calls for a lifestyle change.
These tips will help you adopt a suitable lifestyle that will not only help you with short-term weight loss but long-term, too.
Let’s shed off some pounds
The weight loss journey can prove long, and painful. However, that’s because we often do it wrong. And, mostly follow tips that don’t work.
Make-no-mistake, though, there are no shortcuts when it comes to losing weight. The best way to lose weight is by coupling up nutritious diets with productive workouts.
The above weight loss tips that are science-backed will couple the two elements to help you adopt a lifestyle with which you’ll lose weight in a healthy manner and in the long-term. Be sure to follow them.
So tell me, my friend, what did I forget to include in this list that has worked for you? I’d love to hear about it in the comments!
What is the best scientifically-proven way to lose weight?
Drinking water, taking part in intermittent fasting, ditching added sugars and unhealthy carbs, eating healthy diets, working out, eating healthy proteins, reducing food portions, and eating spicy foods will help you lose weight.
How do I lose weight in 7 days?
The above tips can help you lose weight fast. However, there’s no overnight success in weight loss. Quick fixes could have you regain lost weight even faster.
Why I’m I not losing fat when I exercise and diet?
When it comes to weight loss, instead of depriving your body by eating unhealthy restrictive diets, focus on eating the right foods.
How much should I exercise a day to lose weight?
Aim to engage in productive workouts for at least thirty minutes every day. You could work out more for even better results.
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