This week whenever I ask you to comment on any topic which you want.
Then the maximum comment is like “please tell me evidence-based weight loss tips ?”
Or as “In every week I gain a lot of weight what should I do ?”
If you search on google, you find a lot of articles on this particular topic as for weight loss tips or a lot of information to lose weight.
But they maximum are not provide you prove or evidence on which you feel safe or secure.
Today I write for you 8 Evidence-Based Weight Loss Tips?
That’s properly science-based.
If you read the full article then you gain a lot of information about weight loss tips but that’s not enough to lose weight.
So you think about it why are you searching “tips for weight loss” or whatever-related to weight loss!
What is the reason behind it?
Think yourself or if you find any answer then definitely you can lose weight.
Otherwise, this is just an article so please try to imply daily life..!
Evidence-Based Weight Loss Tips
1. Choose A Low Carb Diet
The American Academy of Family Physicians defines low-carb diets that restrict carbohydrate
intake to 20 to 60 grams (g) per day, typically less than 20% of caloric intake.
The most important part is to don’t take a lot of sugar and starches, and carbohydrates.
When you do that, your appetite levels go down, and you generally end up eating significantly fewer calories.
Instead of burning carbohydrates for energy, your body now starts burning stored fat for energy.
If we are doing this in every diet plan, benefits is that insulin levels also go down,
causing the kidneys to shed excess sodium and water.
This decrease bloating and unnecessary water weight.
According to the researcher, it’s not uncommon to lose up to 10 pounds.
Meanwhile this weight loss includes belly fat and water weight.
One study in healthy women reported that a very low carbohydrate diet was more effective than a low-fat diet or another diet for short-term weight loss.
So choose a low carb food in your daily diet plan.
2. Eat Protein, Fat, And Vegetables
Include a protein source, fat source, and also low carb vegetables in your meals.
Make a general rule in your life, try to eat two to three meals per day.
If you feel hungry in the afternoon than include a fourth meal per day.
Also include plenty of protein is an essential part of this plan.
However according to some dietitians, that eating lots of protein may boost calorie expenditure by 80-100 calories per day.
High protein diets can also reduce the desire to snack late at night by half, and make you feel full.
When it comes to losing weight, protein is a very important nutrient.
protein sources include:
- Fish and Seafood
Vegetables are packed with nutrients and also you can eat very large amounts
without going over 30-50 net carbs per day.
Many Vegetables are low in carbs, including :
- Swiss chard.
c) Healthy Fat
Don’t be afraid to load your plate with healthy fat. trying to include low carb
and low fat at the same time can make sticking to the diet very difficult.
sources of healthy fays includes.
- Dark Chocolate
- Whole Eggs
- Fatty Fish
3. Lift Weights
You don’t need to exercise daily for weight loss, but it will have extra benefits.
By doing exercise, you will burn lots of calories and prevent your metabolism.
That is a common side effect of losing weight.
Researcher says when you include low carb diets then you gain a bit muscle while losing significant amounts of body fat.
Try going to the gym three to four times a week to lose weight.
If these are not suitable for you then you can do some cardio workouts like, walking, jogging, running, cycling.
Both cardio and weight lifting can help in weight loss.
4. Control Calories And Portion
If you intake carb very low and stick to protein, then it is not necessary to count calories.
However, if you want to count calories, you can use a free online calculator.
The calculator will suggest to you, how many calories you will take per day and
so maintain your weight or lose weight fast.
You can also download online free, easy-to-use calorie counters from app stores or websites.
5. Before the meals, drink water
Drinking water can help with weight loss and that is true.
Drinking water can boost metabolism over a period of 1-1.5 hours, also helps in the burning of calories.
According to reasearch , showed that drinking a half-liter of water before meals helped dieters eat fewer calories and lose 47% more weight,
compared to those who didn’t drink the water.
6. Eat Eggs For Breakfast
We all know eggs have a lot of protein include in it, that is also helpful in weight loss.
Studies show that replacing a grain-based breakfast with protein can help you eat fewer calories
and as well as help in losing body fat.
If you don’t wanna eat eggs then you can include a source of protein for breakfast.
7. Drink Black Coffee
Coffee contains a lot of caffeine that can boost metabolism by 3-11%
and also increase fat burning.
Just make sure that you not to include a bunch of sugar.
8. Drink green tea
Green tea also has many benefits, in weight loss.
According to the National Cancer Institute, the polyphenols in
Green tea have been shown to decrease tumor growth in laboratory and animal studies and also
may protect against damage caused by ultraviolet radiation.
how fast will you lose weight?
You may lose 2 to 5 kg of weight or sometimes more in the first or second week of diet plan,
and lose weight consistently after that.
Weight loss may happen more quickly if you are new to dieting.
For the first week, most people report feeling very good,
and also felling more energy than before.