7 Scientifically Proven Ways to Lose Weight
Do you want to lose weight, but don’t know how? You’re not alone! Most people want to shed pounds without sacrificing their health or resorting to fad diets and pills that claim to be miracle cures but aren’t the answer. There are many ways to lose weight — some of them even work — but the key is figuring out which strategy works best for you and your lifestyle. The following 7 scientifically proven ways to lose weight are all effective, but different in their way, so they should appeal to every individual looking to make this life change!
Cut Sugar
Sugar and refined carbs can cause a rapid surge in your hunger levels, meaning you end up consuming even more calories over time. If you’re trying to lose weight it’s a good idea to cut down on sugar and refined carbs. To lose these extra pounds as quickly as possible, it’s best to ditch all added sugars from your diet.
Another nutrition strategy for losing weight is sticking with a Mediterranean diet. It’s based on fruits, vegetables, whole grains, legumes, and healthy fats (such as olive oil), and it will keep you from feeling hungry all day. A meta-analysis of randomized trials that included more than 10 years of data found that individuals assigned to follow a Mediterranean diet lost about 5 pounds more over a year than those who didn’t adhere to one. (2)
Drink Enough Water
As a general rule, we should be drinking about 2 liters of water each day. Water has zero calories and is calorie-free, which makes it an ideal beverage for weight loss. Drinking enough water also improves digestion and helps flush toxins from our bodies. It’s important to note that you can drink too much water and cause several adverse symptoms like dehydration or electrolyte imbalance. Drink just enough water to stay hydrated without overdoing it.
Eat More Protein
Protein will satiate your hunger longer than fat or carbs, and help you stay fuller, longer. Protein takes more energy to digest than carbs, which means you’ll burn more calories throughout your day. Eating a diet rich in protein can also help prevent muscle loss, especially if you exercise frequently.
Stop Eating Processed Foods
Processed foods are high in fat, sodium, and refined sugar. Your body doesn’t handle these things well. Processed food is often linked to weight gain, high blood pressure, and heart disease. Foods that have been prepared by a manufacturer have less nutritional value than natural foods; they also take longer for your body to digest and absorb nutrients from them. They can also contain harmful chemicals and ingredients like artificial sweeteners, excessive amounts of sodium or trans fats.
Sleep Well
Lack of sleep increases your risk of obesity, Type 2 diabetes, and cardiovascular disease. You can quickly lose weight if you get just six hours of shut-eye a night or less. One study found that volunteers who got four hours or less had increased levels of ghrelin (the hunger hormone) and decreased leptin (which makes you feel full). Experts recommend 7–9 hours per night to maintain a healthy metabolism.
Exercise Regularly
One of the easiest ways to burn calories is through exercise. Exercise raises your heart rate and causes your body to use energy, both of which increase how many calories you burn at rest. The higher your metabolic rate, or how quickly your body burns calories, depends on factors like age and size. If you’re about 10 years older than your buddy—or if you’re significantly taller or larger—your metabolism might be slower.
There’s a NEW way to burn off a lot of belly fat
AFFILIATE DISCLOSURE: This article may contain affiliate links, which means that if you click on one of the product links, I'll receive a small commission. I won't put anything here that I haven't verified and/or personally used myself.
Comments
Post a Comment