When it comes to weight loss you will often hear things from friends or so-called experts that contradict each other, which makes finding a method that works extremely difficult to discover.
There are also a number of fad diets out there too, that make some pretty big claims. However, the reality is that any weight lost will only be a short-term fix, as the weight will soon return.
Here are some scientifically proven weight loss tips that you should use instead. They really work and will not only help you to lose that excess weight, but will also give your overall health a boost too.
#1: Eat the food you enjoy
There are some foods that you love that you know are bad for you. However cutting them from your diet completely is certainly not recommended.
Lisa Sasson, a New York University nutrition professor has this to say:
“If you pick a diet with foods you don’t like, you’re doomed to fail.”
Cutting all of the food you love from your diet will make mealtimes boring, which will make sticking to your new healthy diet too difficult.
Of course, cutting back on the junk is recommended. Just allow yourself the occasional treat, just eat those favourite foods within moderation.
#2: Watch those portion sizes
The main reason for weight gain is simply the fact that we eat too much, which is partially down to our ever increasing portion sizes.
If you keep an eye on your portion size then you will also be able to cut back on your overeating too.
Elizabeth G. Nabel, director of NIH’s National Heart, Lung, and Blood Institute has a simple tip to ensure you stick to your portion sizes:
“One way to keep calories in check is to keep food portions no larger than the size of your fist.”
You should also prepare your own meals whenever possible, even going so far as pre-preparing meals for the week if you know that time maybe sparse.
#3: Eat foods rich in fibre and protein
There is a reason why eating junk food does not fill you up. It is processed and is quickly burnt by your body, which not only leaves you hungry, but also craving more as your blood sugar levels will rise and fall quickly.
This is why you should be eating more fibre and protein-rich foods.
They are slow to digest so keep you feeling full for a long time, plus do not cause any spikes in your blood sugar levels.
#4: Eat a Mediterranean diet
Studies have shown that eating a Mediterranean diet can offer numerous health benefits, including a reduction in the risk of developing heart disease and breast cancer.
Perhaps you should give it a go to start experiencing the benefits for yourself.
#5: Your calories should come from food
Soft drinks are full of calories, or should I call them ‘empty calories’, as they offer almost no nutritional benefit.
Studies have shown that simply replacing soft drinks with plain tap water could result in weight loss.
No wonder really as water contains zero calories, but can help curb your appetite, plus help to flush those built up toxins from your body.
#6: Be flexible
If you want to avoid become bored with your diet then you need it to be flexible.
A study from Tufts University that looked at some of the most popular diets found that those that allowed different meal types were the most successful for weight loss.
This means that diets such as Weight Watchers and the Atkins Diet were the most successful.
#7: Don’t shop when you are hungry
If you are hungry when shopping then you are more likely to reach for the junk food.
A study published in JAMA found that those who were hungry while shopping bought a third more junk food than those who were full.
#8: Get some sleep
A lack of sleep can affect your hormones, resulting in food cravings.
If you get less than 7 hours of sleep a night then you will find that your leptin levels will be reduced, while your ghrelin levels will increase.
This is a dangerous combination, as it is the leptin that tells your brain that it is full, while the ghrelin is a hormone that tells your brain that you are hungry.
#9: Eat a healthy breakfast
There is evidence that has shown that eating breakfast can give your metabolism a kick-start, you just need to be careful of what you choose to eat.
Another study has stated that eating a diet high in saturated fat can reduce your muscles ability to turn the sugar found in food into energy. So, unfortunately no more fry-ups for breakfast.
#10: Don’t snack after 7pm
Research has shown that the majority of snacks consumed in the late evening are high-fat and high-carb foods, which are not the best for weight loss.
By cutting these, the researchers found that you will consume an average of 238 fewer calories everyday, which will soon add up.
#11: Avoid ‘diet’ drinks
Some swear by diet drinks and their weight loss ability, but the truth is that they may not be as good for weight loss as you would suspect.
When you drink a diet drink you will taste the sweetener, but because there is no calories your body does not receive the energy that it would expect, which unfortunately results in cravings for sugary foods to compensate.
#12: Don’t starve yourself
When you first start to lose weight, or if you encounter a weight loss plateau you may be tempted to start skipping meals, after-all the key to losing weight is the cutting of calories.
Although you may lose weight to start, this will quickly slow as your metabolic rate slows too.
This is because your body will believe that you are starving and will try to desperately to hold onto its fat reserves.
Rather than skipping meals, eat healthily and you will soon start to see the rewards for yourself.