"Industrial" weight loss is absolutely a myth.
Most people who take part in the weight loss industry try to do things that are considered crazy, and there is almost no evidence that this is effective.
However, over the years, scientists have now found a number of weight loss strategies that seem to be optimal.
Here are 24 effective safe weight loss tips, which have been proven by many scientific studies.
1. Drink Water Before Every Meal
People often claim that drinking water can help reduce this, and this is completely true.
Drinking water can boost metabolism by up to 24-30% in just 1 to 1.5 hours, helping you burn some extra calories.
One study found that drinking half a liter of water before a meal for about 30 minutes will help dieters automatically eat less calories and reduce need by more than 44%,
2. Eat Eggs In The Morning
Eating whole eggs can bring a lot of health benefits, including weight loss.
Many studies show that replacing a cereal breakfast with eggs can help you eat less calories in the next 36 hours, and lose more weight and lose more body fat.
If you can't eat eggs for any reason, that's okay. Any quality protein source for breakfast also gives you unexpected benefits.
3. Drink Coffee (Best Black Fish)
Many studies have stated that quality coffee contains many antioxidants, and can bring many health benefits.
Research has also shown that caffeine in coffee can boost body metabolism by up to 3-11%, and increase fat burning up to 10-29%.
When drinking coffee, you should not give sugar to coffee the best. If you add sugar to coffee, this will prevent you from getting any benefits from it.
4. Drinking Green Tea
Like coffee, green tea also has many benefits, including weight loss benefits.
Green tea contains not only a small amount of caffeine, but also contains many powerful antioxidants called catechins. Catechin in combination with caffeine enhances fat burning in the body.
Although the evidence is complex, there are many studies that show that green tea or drinks extracted from green tea can help you lose weight effectively.
5. Coconut Oil Cooking
Coconut oil is very healthy. In coconut oil, the average triglyceride content is very high. This fat chain is metabolized differently from other fats.
Scientific studies have also shown that the chain of these fats in coconut oil can boost metabolism by up to 120 calories a day, while reducing your appetite, and helping you automatically. Eat less than 256 calories per day.
And this is also why we recommend replacing some of your current cooking fats into coconut oil, especially in cases where you want to lose weight.
6. Should Add Glucomannan Fiber
Soluble fiber Glucomannan has been shown to help reduce weight effectively.
Fiber glucomannan is a type of fiber that absorbs water and retains your intestines for a period of time. This time is enough for you to feel fuller, and automatically eat less calories by yourself.
Studies have shown that people taking Glucomannan will lose a bit more weight than those who do not supplement it.
7. Cut Down on Additive Roads
Additive sugar is the only bad ingredient in a modern diet, and most people are eating it too much.
Research shows that consumption of sugar (high-fructose corn syrup) is often associated with obesity risk, as well as diseases such as type 2 diabetes, heart disease and other diseases.
If you want to lose weight, you should cut sugar additives. Before buying any product, you should read its ingredient label, even if it is healthy, can contain lots of sugar additives.
8. Eat Less Refined Carb
Refined carbohydrates are usually sugars, or cereals that have been removed from fiber, their nutrients (including white bread and pasta).
Studies show that refined carbs can increase blood sugar rapidly, increase appetite and increase food intake after only a few hours later. Eating refined carbs often leads to a high risk of obesity.
If you are eating carb, you need to be sure to eat their natural fiber.
9. Applying Low-Carb Diet
If you want to get the benefits of restricting carb during your daily meals, consider a low-carb diet (low carb diet).
Many studies show that such a diet can help you lose 2-3 times the weight of a standard low-fat (low-fat) diet, while still significantly improving health. yours.
10. Use Small Discs to Hold Food
Using a small plate of food has been shown to help people automatically eat less calories. This sounds weird, but it really works.
11. Diet Control or Calorie Count
Controlling ration or counting calories loaded every day can be very helpful and is an obvious reason.
There are also studies that show that you own a diary and record what you eat every day and the amount of food you eat each day and record your daily meals as well as help reduce the process. Your balance is more effective.
It can be said that anything that raises your awareness of what you are eating will be helpful for your weight loss course.
12. Store Healthy Food Around When You Starve
Storing healthy food around you when you're hungry will help you prevent eating unhealthy foods.
When you should be hungry, you can prepare some simple but extremely healthy snacks from some foods such as fruits, nuts, baby carrots, yogurt and one or two boiled egg.
13. Brushing After Dinner
Although I do not know any research on this issue, many people recommend that we should brush our teeth or floss to clean teeth after eating dinner. After that, you will definitely not be interrupted by late meals.
14. Eat Spicy Food
Spicy pepper foods contain capsaicin, a compound that can boost metabolism and significantly reduce your appetite.
15. Practice Aerobic Exercises
Performing aerobic exercises (cardio) is a great way to burn calories and improve your physical and mental health.
It seems to be particularly effective, helping you reduce belly fat and excess fat that tends to accumulate around your organs and cause metabolic disease.
16. Lifting Weight
One of the worst side effects of a diet is that it tends to cause muscle loss and impair the body's metabolism, and it is often called the hunger mechanism.
The best way to prevent this from happening is to have some sort of endurance exercise like lifting weights.
Studies show that weight training can help keep metabolism at a high level, and prevent loss of muscle mass.
Thus, weightlifting not only helps you to dissolve fat, but also brings many other benefits such as increased metabolism, increased muscle mass. And the regular implementation of these endurance exercises is very important for you to achieve all those benefits.
17. Eat More Fiber
Fiber is often recommended for weight loss purposes.
Some studies show that fiber can increase satiety and help you control your body weight for a long time.
18. Eat More Vegetables
Fruits and vegetables have some properties that help to lose weight effectively.
They are low in calories, but contain lots of fiber. Because they contain a lot of water, they have a low energy density. And this food also needs time to chew and absorb.
Studies show that people who eat vegetables and fruits tend to have lower weight. These foods are also healthy and nutritious superfoods, so for all reasons, this food list will definitely bring many unexpected benefits.
19. Chew Slow Swallow
Slow chewing will help fill the brain with enough signal. Some studies also show that slow chewing action will help you eat less calories, and increase the production of linked hormones to lose weight.
20. Maintain Good Sleep
Sleep is often overlooked, but it plays an important role like healthy eating and exercise.
Studies show that a poor sleep is one of the strongest risk factors for obesity, increasing the risk of obesity in children, and 55% of the risk of obesity in adults. .
is associated with an 89% increased risk of childhood obesity, and 55% in adults (43).
21. Against Food Addiction
A recent study in 2014 in 196,211 individuals showed that 19.9% of these people are in food addiction.
If you have an overwhelming appetite, and you don't seem to be able to control the amount of food you eat, or don't control uncontrollable cravings when standing in front of food, then you can is a food addict.
In this case, you need help from others, to combat addiction. If you want to lose weight successfully, the first thing you must do is deal with or combat food addictions.
22. Eat more protein
Protein is the most important nutrient in weight loss.
It has been proven, a high protein diet will boost metabolism of 80-100 calories per day, while helping you to be satisfied when eating less than 441 calories a day.
One study also found that, with 25% of calories in protein, it would reduce food obsession by 60%, and cut the appetite for snacks by night.
So adding protein to your daily diet is the simplest and most effective way to lose weight.
Whey Protein Supplement (Milk Protein)
If you want to get enough protein in your daily diet, you can get help from supplements.
One study found that replacing a portion of your calories with whey protein can reduce 3.5kg, while increasing muscle mass.
23. Don't Drink Calories, Do Not Use Soda And Fruit Juice
Sugar is listed as bad, but liquid sugar is much worse. Studies show that liquid sugar calories are the fattening factor in a modern diet.
For example, one study found that sugary drinks were associated with a 60% increase in childhood obesity for each diet.
Fruit juices are no better than bottled soft drinks. Sugar in the juice is similar to those of other sweetened beverages.
So it is best to stay away from sugary drinks, preferably the whole fruit fruit is the best.
24. Use The Most Healthy Food Ingredients
If you want to lose weight safely and effectively, you should prioritize the use of healthy, natural foods in your daily diet.