The Nutrition industry is full of myths so here are a few weight loss tips that actually work and one should give them a try.
- Cut Out Added Sugar: If you reduce the intake of added sugar it can definitely help you lose weight. It is one of the worst ingredients in your diet.
- Cut Back on Refined Carbs: They spike your blood sugar levels leading to more cravings and hunger. As they have been stripped of their fibre content, refined carb consumption is directly linked to being overweight and obesity.
- Fibre: Foods with high fibre content help to increase satiety.
- Get Good Sleep: It is as important as exercising and eating a balanced nutritious diet. Poor sleep is linked to obesity therefore one should focus on sleeping 7-8 hours per day.
- More Protein: It is the most important macronutrient for weight loss. Eating a high protein diet helps to reduce cravings, boost our metabolism and maintain our lean muscle mass.
- Focus on a Healthy Diet: If you are focused on “dieting” then it will lead to weight gain in the future so focus on healthy eating and proving good nourishment to your body. Include whole foods in your daily diet and avoid packed processed items as much as you can.
- Drink Water Before Meals: It helps you to consume fewer calories and also boosts your metabolism.
- Eggs for Breakfast: Whole eggs are a source of high-quality protein that makes up for a great breakfast option. They help to keep you full for a longer period of time and provide you with great nutrition.
- Black Coffee: A good quality coffee is loaded with antioxidants. The caffeine content in coffee helps to boost our metabolism and increase the fat-burning process.
- Green Tea: It is a great weight loss beverage filled with antioxidants called catechins which enhance the fat burning process.
In conclusion, these techniques will help you and bring you closer to your fitness goal. Focus on lifestyle changes and don’t forget to perform a minimum of 30 minutes of exercise every day to stay fit.
Reference:
Schulze, M. B., Manson, J. E., Ludwig, D. S., Colditz, G. A., Stampfer, M. J., Willett, W. C., & Hu, F. B. (2004). Sugar-sweetened beverages, weight gain, and incidence of type 2 diabetes in young and middle-aged women. JAMA, 292(8), 927–934. https://doi.org/10.1001/jama.292.8.927
Lowe, M. R., Doshi, S. D., Katterman, S. N., & Feig, E. H. (2013). Dieting and restrained eating as prospective predictors of weight gain. Frontiers in psychology, 4, 577. https://doi.org/10.3389/fpsyg.2013.00577
Plantenga, M.S.Westerterp.(2010).Green tea catechins, caffeine and body-weight regulation.Physiology & Behavior.100 (1).42-46