The ‘weight loss business’ is full of myths. You get all sorts of weird advice, most of which are not based on evidence. But scientists have found a number of strategies that seem to work over the years.
Here are 5 tips for losing weight that are based on evidence.
1. Drink water, especially before a Meal
It is often said that drinking water can help with weight loss and that’s right. Drinking water can boost the metabolism by 24-30% for 1 to 1.5 hours, which can help burn a few extra calories.
One study showed that half a liter of water, about half an hour before meals, caused the subjects to eat fewer calories and lost 44% more weight.
2. Eat eggs at Breakfast
Eating eggs has many advantages, it also helps with weight loss. Research shows that you eat fewer calories for 36 hours and that you lose more weight and body fat if you replace a grain-based breakfast with eggs.
If you can not eat eggs for one reason or another, that is not a problem. Any good protein source at breakfast should work just as well.
3. Drink coffee (Preferably Black)
Coffee is wrongly blasted. Kwalilteits coffee is full of antioxidants and can have a lot of health benefits. Research shows that caffeine in coffee can accelerate metabolism by 3-11% and fat burning by 10-29% . Just make sure you DO NOT add any sugar or other ingredients with a lot of calories. That will completely negate the positive effect of the coffee.
4. Drink green Tea
Just like coffee, green tea also has many beneficial effects and one of them is weight loss. Green tea contains small amounts of caffeine, but it is also full of powerful antioxidants called catechins, which are believed to work synergistically with the caffeine to strengthen fat burning.
Although there is no unanimous evidence, many studies show that green tea (as a drink, or green tea extract as a supplement) can help you lose weight.
5. Bake in coconut oil
Coconut oil is very healthy. There are many medium-chain fatty acids that are otherwise processed in the body than other fats. These fats appear to boost the incineration by 120 calories a day and also reduce hunger, so you eat up to 256 calories less per day.