The weight loss industry is full of myths. People are always telling you what to do, what to eat, what not to eat, how to work out, not to mention the chockfull of weight loss supplements and pills piling the shelves, mostly without any evidence or studies backing their claims. If you are a die-hard weight loss aficionado, you must be confused by al this advice, not knowing what to follow. However, over the years, scientists have found a number of strategies that seem to be effective in helping you lose weight. Here are some tried and tested weight loss tips that are actually evidence-based.
Choosing The Right Weight Loss Pill
The weight loss market is replete with all sorts of drugs and natural supplements that claim to help you lose weight, or at least make it easier to lose weight combined with other methods. Some of these weight loss solutions work by reducing your appetite and helping you feel fuller for long, some decrease the absorption of nutrients like fat, while the rest boost your calorie burning mechanism. The key is to choose a weight-loss supplement that is scientifically proven. If you are aiming for long-term weight loss, skipping meals or starving yourself out is not the solution. You need an appetite suppressant that helps you accomplish your goals. For instance, Phen375 is FDA approved, and works by helping you control appetite and maintain an optimal metabolic rate. Phen375 has specifically-designed diet plans and exercise routines created to help you burn fat.
Eat Less Refined Carbs
If you are planning to shed those unwanted pounds, it is high time you cut out all refined carbs from your diet, such as pasta, bread, cookies, sugar, and grains that have been stripped of their fibrous, nutritious parts. Numerous studies have proved that these carbs cause your blood sugar to spike rapidly, leading to an elevated appetite, more cravings, and a consequential increase in food intake. This is why it doesn’t come as a surprise that refined carbs are strongly linked to obesity. If you’re going to eat carbs, make sure to eat them with their natural fiber. Switch to whole wheat pasta, rice, and breads instead of their unhealthier options.
Stop Relying on Sugar substitutes
Most people are under the impression that zero-calorie sweeteners help with weight loss. However, numerous studies have consistently yielded inconsistent results. Some dieticians even go as so far as to suggest that they actually lead to weight gain because they may cause taste distortions that spark our craving for very sweet, high-calorie foods. Another reason why sugar substitutes may contribute to weight gain is that may cause metabolic dysregulation which leads to more fat production. People who switch to sugar substitutes tend to also reward themselves by eating more of other foods. This leads them to go down the rabbit hole.
Drinking Water Before Meals
An increased water intake has always been associated with weight loss — and that’s true. Drinking water, especially before meals, can boost metabolism by 24–30% over a period of 1–1.5 hours, helping you burn off a few more calories. One study concluded participants who drank a half-liter of water, half an hour before meals, experienced curbed appetite, leading to 44% more weight loss, as compared to those who didn’t drink water before meals.
Try the Fortnight Diet
Participants of a study, who alternated two weeks on a diet with two weeks off for 16 weeks, lost 31 pounds on average, as compared to continuous dieters who only lost 20 pounds. The former participants also regained less weight over the next six months. While most people believe that following a prolonged restricted calorie diet causes the body to lower its resting metabolic rate to conserve energy, it also causes your body to burn fewer calories. On the other, the two-week cycling on and off the diet can reduce this compensatory biological change.
Drinking Green Tea
Green tea isn’t just a refreshing beverage, it also has many benefits related to weight loss. Even though green tea contains a little bit of caffeine, it is a repository of powerful antioxidants called catechins, which work alongside caffeine to boost the fat burning mechanism of the body. Sip on green tea after each meal to improve digestion or consume green tea extract supplement, green tea can really help you lose weight. Green tea is available at most pharmacies, health stores, and grocery stores.
Exercise can bolster your Metabolism
Have you ever heard someone say their metabolism is broken? Well as it goes, science has proven that there is actually a thing called broken metabolism. While dieting trumps exercise when we talk about weigh loss in terms of calorie restriction, but exercise helps by starting to repair a broken metabolism. Within a couple of days of non-activity, your metabolism becomes inflexible. While it is not easy to get it back to normal again, it does start to speed up as you start working out.
Exercise plays a more vital role during the maintenance phase, which is actually harder than the weight loss phase. If you are aiming for permanent weight loss, exercise is very, very important for maintaining lost weight and helping you from putting on the lost pounds. Perhaps it is because exercise helps burns the extra calories, giving you more flexibility in food intake, helping to switch to a more tolerable diet.