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FOR SUSTAINABLE WEIGHT LOSS, FOLLOWING THESE STEPS:
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It is often claimed that
drinking water can help with weight loss — and that’s 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-liter (17 ounces) of water about half an hour before meals helped dieters eat fewer
calories and lose 44% more weight, compared to those who didn’t drink the water
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Like coffee,
green tea also has many benefits, one of them being weight loss.
Though green tea contains small amounts of caffeine, it is loaded with powerful antioxidants called catechins, which are believed to work synergistically with caffeine to enhance fat burning (
9,
10).
Although the evidence is mixed, many studies show that green tea (either as a beverage or a green tea extract supplement) can help you
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Intermittent fasting is a popular eating pattern in which people cycle between periods of fasting and eating.
Short-term studies suggest intermittent fasting is as effective for weight loss as continuous calorie restriction
Additionally, it may reduce the loss of muscle mass typically associated with low-calorie diets. However, higher-quality studies are needed before any stronger claims can be made
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Added sugar is one of the worst ingredients in the modern diet. Most people consume
way too much.
Studies show that
sugar (and high-fructose corn syrup) consumption is strongly associated with an increased risk of obesity, as well as conditions including type 2 diabetes and heart disease
If you want to lose weight, cut back on added sugar. Just make sure to read labels, because even so-called
health foods can be loaded with sugar.
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Using smaller plates has been shown to help some people automatically eat fewer calories
However, the plate-size effect doesn’t appear to affect everyone. Those who are
overweight seem to be more affected.
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Refined carbohydrates include sugar and grains that have been stripped of their fibrous, nutritious parts. These include white bread and pasta.
Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity
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Portion control — simply eating less — or
counting calories can be very useful.
Some studies show that keeping a food diary or taking pictures of your meals can help you lose weight
Anything that
increases your awareness of what you are eating will be beneficial.
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Keeping healthy food nearby can help prevent you from eating something unhealthy if you become excessively hungry.
Snacks that are
easily portable and simple to prepare include whole fruits, nuts, baby carrots, yogurt and hard-boiled eggs.
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Chili peppers contain capsaicin, a spicy compound that can boost metabolism and reduce your appetite slightly
However, people may develop tolerance to the effects of capsaicin over time, which may limit its long-term effectiveness
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Doing aerobic
exercise (cardio) is an excellent way to burn calories and improve your physical and mental health.
It appears to be particularly effective for
losing belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease
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One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown, often referred to as
starvation mode
The best way to prevent this is to do some sort of resistance exercise such as
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 important not just to lose fat — you also want to build muscle. Resistance exercise is critical for a toned body.
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Vegetables and fruits have several properties that make them effective for weight loss.
They contain few calories but a lot of fiber. Their high water content gives them low energy density, making them
very filling.
Studies show that people who eat vegetables and fruits tend to weigh less
These foods are also very nutritious, so eating them is important for your health.
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Your brain may take a while to register that you’ve had enough to eat. Some studies show that
chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss
Also consider chewing your food more thoroughly. Studies show that increased chewing may reduce calorie intake at a meal
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Sleep is
highly underrated but may be just as important as eating healthy and exercising.
Studies show that poor sleep is one of the strongest risk factors for obesity, as it’s linked to an 89% increased risk of obesity in children and 55% in adults
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Sugar is bad, but sugar in liquid form is even worse. Studies show that calories from liquid sugar may be the single most fattening aspect of the
modern diet
For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children for each daily serving
Keep in mind that this applies to
fruit juice as well, which contains a similar amount of sugar as a
soft drink like Coke
Eat whole fruit, but limit or avoid fruit juice altogether.
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One of the biggest problems with diets is that they
rarely work in the long term.
If anything, people who diet tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain
Instead of going on a diet, aim to become a healthier, happier and fitter person. Focus on nourishing your body instead of depriving it.
Weight loss should then follow naturally
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