If spending an hour in gym or following a strict diet is not working for you then follow these simple yet effective weight loss tips that would actually work to shed extra fat from your body.
If you are looking for another diet plan or workout routine to lose your weight, then let me clear that here I am not giving you any of them.
But here I will tell you some basic habits if you adopt in your daily life, then you will get a much better result.
- Weight loss tips that are actually evidence-based:
- 1. Drink 1 Glass of Water Before Every Meal
- 2. Eat Egg For Breakfast
- 3. Drink Green Tea
- 4. Try Intermittent Fasting
- 5. Cut Back on Refined Sugar
- 6. Use Smaller & Dark Color Plates
- 7. Keep Healthy Food Around in Case You Get Hungry
- 8. Move Your Body For 30 Minutes
- 9. Chew More Slowly
- 10. Get Good Sleep
- 11. Don’t Diet — Eat Healthy Instead
Weight loss tips that are actually evidence-based:
1. Drink 1 Glass of Water Before Every Meal
It is often claimed that drinking water can help with weight loss — and that’s true.
One study shows that drinking a glass of water about half an hour before meals helps you to eat fewer calories and lose 44% more weight, compared to those who didn’t drink the water.
2. Eat Egg For Breakfast
Eating 3-4 egg whites and 1-2 full eggs in a day not only helps you give proper protein and healthy fat but also helps you to you lose weight.
Studies show that replacing a grain-based breakfast with egg can help you eat fewer calories and you feel full for a longer time.
If you don’t eat eggs, then you can replace it with sprouts.
3. Drink Green Tea
One of the top-secret of Japanese slim figure is green tea. Unlike milk tea, green tea contains small amounts of caffeine, it is loaded with powerful antioxidants which are believed to work synergistically with caffeine to enhance fat burning.
4. Try Intermittent Fasting
Intermittent fasting is a popular eating pattern in which people cycle between periods of fasting and eating. Normally the cycle has 16 hours of fasting and 8 hours of eating period. Beginners can start with 12-hour fasting and increase after some time.
It can be practiced twice in a week. But be sure during the eating period try to eat healthy homemade balanced food. Avoid packaged food and artificial juices.
If you want to know the intermittent diet plan, comment below.
5. Cut Back on Refined Sugar
Refined sugar is one of the worst ingredients in the modern diet. Most people consume way too much.
Studies show that refined white sugar consumption is strongly associated with an increased risk of obesity, as well as conditions including type 2 diabetes and heart disease.
If you want to lose weight, cut back on refined sugar and replace it with jaggery or natural sugar. Next time when you are shopping for your monthly grocery, read the ingredients and the sugar content in that food.
6. Use Smaller & Dark Color Plates
Using smaller plates has been shown to help some people automatically eat fewer calories.
I recently learned this secret from the book IKIGAI, where Japanese eat in multiple bowls with a small quantity of food in each bowl. They usually eat in dark color bowls so that they can eat less.
7. Keep Healthy Food Around in Case You Get Hungry
Keeping healthy food nearby can help prevent you from eating something unhealthy if you become excessively hungry.
Snacks that are easily portable and simple to prepare include whole fruits, nuts, salad, yogurt, and roasted chickpeas.
8. Move Your Body For 30 Minutes
Any type of physical workout for 30 minutes is an excellent way to burn calories and improve your physical and mental health.
It appears to be particularly effective for your digestive system, burn the unhealthy fat that tends to build up around your organs, and improve your metabolism.
Read also: 14 types of yoga to start your yoga practice.
9. Chew More Slowly
Your brain may take a while to register that you’ve had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss.
Also, consider chewing your food more thoroughly. Studies show that increased chewing may reduce calorie intake at a meal.
10. Get Good Sleep
Sleep is highly underrated but maybe just as important as eating healthy and exercising.
Studies show that poor sleep is one of the strongest risk factors for obesity, as it’s linked to an 89% increased risk of obesity in children and 55% in adults.
11. Don’t Diet — Eat Healthy Instead
One of the biggest problems with diets is that they rarely work in the long term.
If anything, people who diet tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain.
Instead of going on a diet, aim to become a healthier, happier, and fitter person.
Apart from the above tips, there are hundreds of weight loss tips like eat fewer carbs, have more fibers, add more fruits in your diet, and so on.
Let me know in the comment section which tips you are already working on and which you are planning to adopt now.