26 scientifically proven tips for losing weight

26 scientifically proven tips for losing weight

I've summarized the content of "26 Science-Based Weight Loss Tips" published by Business Insider. There are many known stories, but there are many things I know scattered about, so I think it would be good to organize these things as a rule of daily behavior.

   I think some of you will print it out and use it, so I just edited it and uploaded it together, so if you need it, please use~!

1. Drink water before meals

Drinking water boosts your metabolism by 24-30% for one to one and a half hours and helps you burn more calories. Specifically, they found that they ate less and lost 44% more weight when they drank a pint 30 minutes before a meal than when they didn't.

2. Eat eggs for breakfast

Rich in nutritionally good ingredients, eggs are among the foods that aid in weight loss. That's why it's a food that we dieters eat a lot.. (I also buy 30 packs at a time and it disappears quickly..^^;;)

These eggs, especially when eaten with grains in the morning, can help you eat fewer meals for 36 hours and lose weight and fat.

3. Drink coffee (with black of course)

High-quality coffee contains a large amount of antioxidants and has a number of health-promoting effects. The caffeine in coffee has been shown to boost metabolism by 3-11%, resulting in a 10-29% increase in fat burning. Of course, that would be the case if you only drink pure coffee without high-calorie additives like sugar or cream, right? For dieters, sugar and cream are poison.

4. Drink green tea

Green tea also contains a small amount of caffeine and contains catechins, which are powerful antioxidants that help burn fat.

By the way, I don't drink green tea very well. The reason is that my stomach is cold, so my body feels bad when I drink green tea that cools my stomach. If you have an upset stomach, it would be a good idea to limit green tea.

5. Cook with coconut oil

Coconut oil, a healthy food, is high in triglycerides, which, unlike other fats, is good for health. Consuming 125 calories of coconut oil per day is equivalent to consuming 256 fewer calories. It reduces appetite and boosts metabolism.

Before I came across the results of this study, it was known as diet food, so I started taking coconut oil as well. In fact, the effect seems to be to relieve constipation to feel the effects of it on the body. I think...its effects alone are attractive enough for dieters~!

6. Take glucomannan

Glucomannan is a fiber that absorbs water, and because it's high in water, it stays on the stomach and feels full, which helps reduce food intake. It feels. When I searched for glucomannan, it turned out that we were familiar with konjac.

7. Reduce sugar

Sugar is not only a bad enemy for the diet, but also an additive that causes diseases like diabetes and heart disease, so it is recommended to avoid it as much as possible. When buying groceries, be sure to check the label to reduce your sugar intake. Some foods known as health foods contain sugar, so it's a good idea to take a close look at those foods too!

8. Eat less refined carbohydrates

Refined carbohydrates include sugar, white rice, white flour, and pasta that we normally eat. These refined carbs make you feel hungry faster and act as a spike in blood sugar. Therefore, when eating carbohydrates, you should eat unrefined carbohydrates such as brown rice and whole-wheat bread.

9. Eat a low-carb diet

A low-carb diet is recommended because you can lose 2-3 times more weight on a low-carb diet than on a low-fat diet.

10. Use small utensils

Eating with a small dish can give the impression that you have eaten a large amount of food, so using a small dish can already lead to weight loss.

11. Adjust the amount or count the calories

Studies have shown that weight loss is more effective if, for example, you keep a food journal or take photos of what you eat.

I didn't really believe in this effect, but when I tried it myself, it worked really well. It checks how much you ate today and counts calories. Therefore, it has a feature that allows you to customize it by restricting yourself. There are many useful apps, so if you use them, you can write them conveniently.

12. Have healthy food nearby

You should have healthy food around you in case you suddenly feel hungry. Prepare portable and easy-to-prepare snacks like fruit, nuts, carrots, yogurt, and hard-boiled eggs so you don't eat bad food when you're hungry.

13. Brush your teeth immediately after dinner

Brushing your teeth right after dinner is effective in preventing late-night snacking.

14. Eat spicy food

Eating spicy foods works to boost metabolism and reduce appetite.

15. Do aerobic exercise

Aerobic exercise is great for burning calories and improving your physical and mental health. In particular, it is said to be very effective in solving abdominal obesity that causes various metabolic diseases.

16. Do strength training

When you lose weight, you naturally lose muscle mass, which in turn lowers your basal metabolic rate. If the basal metabolic rate drops, you are in a physical condition that requires more effort to maintain the weight, despite successful weight loss. That's why you need to do strength training to prevent muscle wasting.

Also, it's important to have a nicer body instead of just reaching your goal weight.

17. Eat more fiber

Fiber, which is often recommended for weight loss, increases satiety and helps with long-term weight control. Dietary fibers in particular are said to be good. Foods like seaweed, kelp, and hemp that we eat often include this fiber.

18. Eat more vegetables and fruits

Vegetables and fruits are low in calories, but contain a lot of fiber, also contain a lot of water, and have the property of chewing for a long time.

It is not only very good food for weight loss, but also nutritionally it is very good food, so it must be consumed for various reasons.

19. Chew it slowly

It takes time for your brain to feel full. The habit of chewing slowly helps you eat less and produce more hormones that help you lose weight.

20. Sleep well

Sleep is underestimated, even though it is just as important as diet and exercise. Sleep deprivation increases the risk of obesity in children by 89% and in adults by 55%.

21. Get rid of food addiction

According to a survey of 196,211 people in 2014, 19.9% ​​said they were addicted to food. If you are having trouble controlling your food intake or changing your habits, you may have an overeating and in this case you should first seek help to improve your overeating problem.

22. Eat more protein

Protein is the most important nutrient for weight loss. Eating 80-100 calories of protein-rich food per day has the effect of eating 441 fewer calories. And when 25% of your daily calorie intake is protein, your appetite drops by 60% and your late-night cravings also decrease.

(This tip is important enough to say that it's the most important tip in this article.)

23. Eat protein supplements

If it is difficult to get enough protein during a diet, it is recommended to seek help from a protein supplement.

24. Do not consume carbonated drinks, fruit juices, etc.

Sugar is bad, but drinks with sugar are even worse. If a child drinks sugary beverages every day, the likelihood of becoming overweight increases by 60%. Commercially available fruit juices also contain the same sugar content as soda, so it should be consumed in the form of fruit rather than juice.

25. Eat real food

If you want to be healthier, you have to eat right. Eating right doesn't need lengthy nutritional information.

26. Eat healthy instead of dieting

The biggest problem with diet is that it's difficult to stick with for a long time. Studies have shown that people who are successful after dieting tend to gain more weight after they stop dieting.

So instead of going on a diet, try to develop healthy habits with the goal of becoming a healthy and happy person.

If you want to learn more tips and tricks for losing weight you can take the book from below.