The weight loss “industry” is full of myths. People are being advised to do all sorts of crazy things, most of which have no evidence behind them. Over the years, however, scientists have found a number of strategies that seem to be effective. Here are 7 weight loss tips that are actually evidence-based.
Tip #1: Drink water before meals
It is often claimed that drinking water can help with weight loss, and this is true. Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off a few more calories. One study showed that drinking a half litre of water about a half an hour before meals helped dieters eat fewer calories and lose 44% more weight.
Tip #2: Green tea is your fat burning friend
Like coffee, green tea also has many benefits, one of them being weight loss. Green tea contains small amounts of caffeine, but it is also loaded with powerful antioxidants called catechins, which are also believed to work synergistically with the caffeine to enhance fat burning. Although the evidence is mixed, there are many studies showing that green tea can help you lose weight.
Tip #3: Cook with coconut oil
Coconut oil is very healthy. It is high in special fats called medium chain triglycerides, which are metabolized differently than other fats. These fats have been shown to boost metabolism by 120 calories per day, and also reduce your appetite so that you eat up to 256 fewer calories per day. Keep in mind that this is not about adding coconut oil on top of what you’re already eating, it is about replacing some of your current cooking fats with coconut oil.
Tip #4: Cut back on added sugar
Added sugar is the single worst ingredient in the modern diet, and most people are eating way too much of it. Studies show that sugar consumption is strongly associated with the risk of obesity, as well as diseases like type 2 diabetes, heart disease and others. If you want to lose weight, you should be cutting back on added sugars. Just make sure to read labels, because even so-called health foods can be loaded with sugar.
Tip #5: Say no to soda
Tip #6: Lift weights
One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown, often referred to as the starvation mode. The best way to prevent this from happening is to do some sort of resistance exercise, like lifting weights. Studies show that weight lifting can help keep your metabolism high and prevent you from losing precious muscle mass. Of course, it’s not just important to lose fat. You also want to make sure that what is beneath looks good. Doing some sort of resistance exercise is critical for that.
Tip #7: Get good sleep
Sleep is highly underrated, but it may be just as important as eating healthy and exercising. Studies show that poor sleep is one of the strongest risk factors for obesity, being linked to an 89% increased risk of obesity in children, and 55% in adults.
Till next week!