Many people dream day and night with a perfect magazine cover body and this makes them follow the craziest diets & weight loss tips that human creativity is capable of creating.
Who wants to lose weight knows a huge variety of diets and miracle tricks to lose weight that are often just myths and even recipes that can put your health at risk.
That’s why researchers around the world are conducting studies to find out what foods and strategies can really help you lose weight in a healthy and pain-free way.
22 Scientifically Proven Weight Loss Tips
It was thought to give reliable information that we made this list with tips for weight loss that are scientifically proven and that will help you to lose weight with health.
- Do not diet, eat healthy
Many people, who, for some reason, get off the diet, realize that they either gain a lot of weight or even lose weight when they are not absolutely controlling everything they eat. The secret lies in how our brains behave.
Several scientific research points out that what influences weight gain most is not the metabolism or how our body works, but rather how our brains act on our decisions.
Intuitively, we know that our decisions about what we eat will influence the gain or loss of weight. However, over time, our choices become a pattern and if you have created overeating or eating unhealthy foods, this will keep you going as the years go by.
Research indicates that those who are dieting are more likely to gain weight in the long run. So it will not be a diet that will make you slim down if your brain is already conditioned to want to eat a lot and to eat foods that are not healthy.
So, ideally you do a diet re-education to lose weight, which tells your brain that the old patterns are no longer welcome. This may take some time, of course, but the results will be more effective in weight loss than a diet that promises miracles and that, in the end, will only provide you with the dreaded concertina effect.
- Eat more fruits and vegetables
The best way to lose weight is by eating natural foods, such as fruits and vegetables, as they have large amounts of the nutrients our body needs to lose weight in a healthy way.
In general, fruits and vegetables have low calories and lots of fiber, a perfect match to keep your body satiated longer. In addition, they are rich in water, a great ally for those who want to lose weight.
Scientific studies prove that people who eat fruits and vegetables regularly have a greater tendency to lose weight and lower chances of getting sick, since they consume vitamins and minerals that are beneficial to health.
- Chew more slowly
Another scientifically proven point for our list of weight loss tips is that people who eat too fast have a greater tendency to gain weight. This is because the brain takes some time to acknowledge that you have eaten enough.
Studies point out that people who chew slowly will consume fewer calories because they eat less than people who eat too fast. In addition, some experts say that chewing slowy increases the production of hormones linked to weight loss.
- Drink plenty of water
Most of the human body is made of water and no wonder we always need to hydrate. Besides water being essential for improving digestion of food, it is also part of our weight loss tips for helping to speed up metabolism, especially before meals.
This was pointed out in a recent study of people taking half a liter of water about half an hour before meals. In addition to consuming fewer calories, these people increased the rate of weight loss by 44%.
Even far from meals, water is very beneficial for metabolism, as it manages to accelerate this function by up to 30% for about an hour after water consumption.
- Eat well for breakfast
Eating well at breakfast can help you lose weight. This was pointed out recently in a study by the American Journal of Clinical Nutrition. People who do not eat in the morning are more likely to gain weight than people who consume a nutritious breakfast.
This is because eating well at breakfast helps maintain hormones and blood sugar levels and this can help speed up metabolism by burning more calories.
Studies point out that a healthy breakfast should include eggs, oats, cheese, whole wheat bread and other types of healthy foods and rich proteins, as they help maintain blood sugar and give you a greater sense of satiety.
- Do not stay more than 4 or 5 hours without eating
A lot of people believe that eating fewer meals a day can help them lose weight, since calorie consumption would be lower. But that, besides being harmful to health, can make you put on weight even more.
This is because, according to Nutritionist Eliane Romantini, staying too long without food causes the body to release cortisol, a stress hormone that increases blood sugar levels. With this, there is excess production of insulin, a hormone related to the accumulation of abdominal fat.
Staying many hours without eating will increase your appetite and this can cause you to eat even more at the next meal. Eating 3 small meals a day and making 2 to 3 healthy snacks between meals is one of the important tips for losing weight, as it is the best way to control hunger and eat properly during the day.
The ideal way is to eat every 3 hours, small amounts of food, paying attention to the quality of food you choose throughout the day.
- Cut foods with high sugar content
Sugar, whether to sweeten some drink or industrialized foods with great amount of sugar content, is bad for anyone who wants to lose weight and be in good health.
Studies point out that sugar or corn syrups; malt syrup, maltose or other types of sugar that are added to foods are very harmful and increase the risks of obesity, diabetes, heart disease, among others.
If you want to lose fat with health, one of the important weight loss tips is to pay attention to the labels of foods for these different names that sugar can have, especially in foods that claim to be sugar-free.
- Avoid foods made from refined grains
Another food to avoid apart from sugar is refined foods, such as any white flour product (such as bread, cake, and pasta), white rice, and sugar, among others.
The refined grains goes through processes that extract their most fibrous and nutritious part and after digestion they basically convert to sugar in our body. Studies point out that these foods raise blood sugar levels and increase your hunger in just few hours.
These foods are very associated with obesity, so give preference to foods made from whole grains and use more natural ways of sweetening, such as using honey, cane syrup or brown sugar.
- Decrease the amount of carbohydrate
Carbohydrates are important for promoting energy in our body and this can be very beneficial if you exercise regularly. However, those who lead a more sedentary life or who exercise occasionally should control the excessive intake of carbohydrate.
Several studies point out that maintaining a low-carbohydrate diet can help you reduce two to three times as much weight as a diet that is only low in fat.
When eating carbohydrates, one of the important tips to lose weight is to prefer those made with whole grains, since these foods will require more time for digestion, offering greater satiety than a simple carbohydrate such as white bread or pasta.
- Eat more fiber
Consumption of fiber-rich foods is essential for weight loss, as well as increasing the feeling of satiety; fiber also helps to lose weight in the long run.
Studies indicate that a diet rich in fiber can help control weight, since they are important to regulate the digestive system, improving even the absorption of nutrients.
- Invest in healthy sources of protein
Much is said about increasing the consumption of protein to lose weight, but not many talk about which type of protein one should eat more to lose weight healthily.
The University of Illinois has conducted research that indicates that eating more good quality protein helps maintain muscle mass while reducing fat. This is due to an important type of amino acid, called Leucine, that helps maintain muscle and burn fat, helping in weight loss.
Foods abundant in leucine are lean meats, milk, tuna, soy derivatives, beans, eggs, peanut, pumpkin seed, among others. It is important to invest in good quality proteins, since many sources of protein, especially those of animal origin, are also high in fat and this adversely affects weight loss.
In addition, eating protein at all meals is one of the best weight loss tips as this will help maintain blood sugar levels by decreasing the urge to eat. A recent study pointed out that a diet rich in protein can prevent the consumption of about 440 calories per day. In addition, proteins helps to speed up metabolism and thereby burn up to 100 more calories daily.
- Avoid drinking sweetened drinks and fruit juices
Sugar in its liquid form is even more harmful than its solid version. This is what some studies point out in which the calories of liquid sugar are shown as one of the foods most likely to gain weight.
Avoid consuming ready-made beverages, such as soft drinks, juices, and any industrialized beverage, as they contain too much sugar. Also, avoid fruit juices in general. By drinking fruit juices, you are not consuming the fruit fiber, just the natural sugar from it.
- Make healthy food available at home and at work
Plan ahead and keep only healthy foods at home and at work, as this will prevent you from surrendering to some fatty foods, hampering your weight loss goals.
Always have fruit, a mix of nuts, yogurt, salads, boiled eggs, and other natural foods that will give you the satiety you need between one meal and another.
- Eat Spicy Foods
Peppers are thermogenic foods that several studies have proven can help in weight loss, since its action accelerates the metabolism, facilitating the burning of calories.
In addition, experts indicate that cayenne pepper has in its composition a substance that, moreover, can cause your appetite to reduce a little after consumption.
- Eat naturally colored foods
Naturally colored foods and the integral ones are abundant sources of complex carbohydrates, vitamins, fibers, proteins and minerals. The stronger the color of a food, the more nutrients it will offer.
Remember that many of the natural foods store most of their nutrients in the skin, so one of the most important weight loss tips is to avoid wasting them.
It is also important to give preference to whole foods, as these are richer in nutrients and are also digested more slowly, improving intestinal flow, nutrient absorption and weight loss.
- Eat only one ingredient foods
If you notice the packaging of most of the food we eat daily, you will notice that in the list of ingredients are some additives that we do not even know what they are. Preservatives, colorings, sweeteners, emulsifiers, flavor enhancers and other substances are added to foods and detract from our health and diet.
So the best of all diet tips for eating is to eat only one ingredient. These foods are naturally satiating, have various nutrients and will help in weight loss if they are the basis of your diet.
- Use smaller dishes
As we mentioned in the beginning, our brains play an important part when we want to lose weight, and changing some small habits can help us eat less and lose weight without suffering.
Studies indicate that by putting less food in a dish that you always see full before the diet, your brain will see that meal as poor, indicating that you will need to eat more, increasing hunger after meals.
So the best trick would be to use smaller dishes than you are accustomed to. So even if you put less food in it, your brain will identify that you are eating a full plate and will pass on the information that you are eating enough to be satiated.
- Drink coffee or green tea
Another food that has been proven by science that can help weight loss is coffee; without sugar, of course. Besides working as a thermogenic, coffee has a high dose of antioxidants that are very beneficial to our health.
The process of losing weight with coffee comes from the caffeine, also very present in green tea, another great drink to help slimming. Research indicates that caffeine can accelerate metabolism by up to 11%, improving fat burning by 10% to 29%.
- Exercise daily
Food influences a lot when it comes to losing weight, but everyone knows that in order to lose weight, you have to burn more calories than you consume. Therefore, in addition to all the tips to lose weight with food, know that doing physical activities is essential to lose weight healthily.
Exercising daily besides being the best way to burn calories and extra fats will decrease your appetite. The National Academy of Science recommends at least one hour of exercises every day, with 30 minutes of weight training in the gym, the other half should involve physical activities such as taking a light walk or playing some sports for fun or dancing, etc.
- Lift weight
Dieting and losing weight can weaken your muscles and even slow down your metabolism, depending on how restrictive your body is. Therefore, it is very important to do exercises lifting weights so that you do not lose muscle mass.
Lifting weights increases the body’s resistance and helps keep the metabolism accelerated. This will contribute to a healthier & faster weight loss.
- Sleep well
Sleeping is essential to maintaining good physical and mental health, but a number of studies point out that sleeping is also very important for losing weight in a healthy way.
Having less sleep is one of the greatest risk factors for obesity, with poor sleeping times associated with 89% of childhood obesity cases and 55% of adult cases.
- Motivate yourself with other people
Having other people’s support is a great way to focus on a food re-education with the aim of gaining more health and losing weight in a healthy way.
A study published in the Journal of the American Medical Association points out that people who rely on the help and support of people close to and with the same goals are more likely to lose weight in a healthy way and even faster.
So, motivate yourself to follow these tips to lose weight and improve your habits with other people who also want to lose weight, and make it a successful partnership.