There are a lot of weight loss tips out there. Some are speculative, and others seem to work for some people but not others.
For example, if you have a dairy sensitivity, dropping dairy from your diet can be a huge help to weight loss, but without that sensitivity, it probably won’t do much.
7 Proven Weight Loss Tips
In today’s article, I’m going to focus on 7 proven weight loss tips that work for pretty much everyone, and for which there is clear scientific evidence.
1 – Drink Water Before Every Meal
It’s been proven that drinking just over two cups (half a liter or 17 oz) of water, a half hour before each meal, helped dieters lose 44% more weight. Drinking water, especially cold water, boosts your metabolism up to 30% and helps you burn more calories.
2 – Drink Green Tea
I often recommend green tea to my weight loss clients. Of course, on its own, it won’t help you lose significant weight, but it is an effective support to a healthy weight loss diet, offering about a 4% increase in calorie burn. Green tea contains catechins, which work in synergy with caffeine found in the tea to slightly increase fat burning. Green tea also offers outstanding anti-oxidant properties, and so has protective properties against heart disease and cancer. Caffeine from coffee (preferably black) is also helpful, but not as effective as green tea.
3 – Eat Protein For Breakfast
Studies have made it clear that replacing a grain-based breakfast (cereals, toast, or baked goods) with a protein-based breakfast such as eggs is effective for weight loss. Even though the calorie amount may be the same, people who eat protein within 30 minutes of waking lose weight and body fat faster than those who consume carbohydrates. You don’t have to go with an egg breakfast – any source of quality protein is fine.
4 – Cut Back On Added Sugar and Refined Carbs
If you get into the habit of reading food labels, you’ll see sugar added to many products where you wouldn’t expect them, and often several kinds of sugar. Refined carbohydrates such as flours and starches might as well be sugar – they convert so quickly in your body that they spike your blood sugar almost as much. Anything that spikes your blood sugar leads to hunger and cravings for more sugar, as well as setting you up for metabolic disorders, so cutting sugar and refined carbs is one of the most powerful proven weight loss tips.
5 – Cook With Coconut Oil
Research indicates that replacing your current cooking fats with coconut oil will both boost your metabolism and reduce your appetite, resulting in weight loss. It also seems to have powerful abilities to reduce abdominal fat. The MCTs in coconut oil are extremely healthy and seem to support brain health. Coconut oil can kill bacteria, viruses and fungi, so it has a long shelf life, and its high smoke point means that it’s an ideal fat to cook with.
6 – Don’t Drink Calories
I am convinced that drinking calories is a major cause of obesity. It’s certainly in the way of many people who wish to lose weight. And the problem is not just pop.
Many people are fooled by so called “healthy” drinks such as sports drinks or juice. If the label contains over 20 grams of sugar per serving, as most do, it’s simply not healthy. Drink water, green tea, herbal teas, vegetable juices… but avoid drinking calories or even “diet” drinks with lots of artificial sweetener if you want to lose weight.
This goes for children as well – each daily sugar-sweetened beverage consumed is associated with a 60 percent increased risk of obesity.
7 – Eat More Fiber
Fiber helps slow digestion, somewhat offsetting the harmful effects of carbs. This is one of the reasons why “whole grain” carbs are less harmful than their more processed counterparts. Notice that I didn’t say healthy… Most Americans are deficient in fiber in their diets, which leads to digestive issues and problems with keeping healthy bacteria in the digestive system.
Fiber intake is associated with lower body weight, and it increases feelings of satiety (lowers hunger), which makes eating more fiber an important weight loss tip.
These seven proven weight loss tips all have research behind them, and if you make them part of your daily lifestyle you will find your weight easier to keep under control, and you’ll feel healthier too.