7 Science-Proven Tips on Weight Loss That Work

7-Science-Proven-Tips-on-Weight-Loss

People who try to shed unwanted pounds deal with a large amount of misinformation concerning the weight loss issue. It’s difficult to understand which information should really be trusted. Luckily, now there are the scientifically supported tips which are sure to facilitate and accelerate the weight loss process. Let’s look these tips through.

Have a Good Sleep

If you underestimate the importance of sleep when dealing with being overweight, you make a very common mistake. There is scientific evidence that even mild sleep deprivation makes people consume more food than usual, while the amount of exercises needed to burn excess calories doesn’t increase.

The studies demonstrate that people who devote little time to sleeping experience the growth of hunger hormone ghrelin by 15% and the drop in satiety hormone leptin by 15%.

In addition, the lack of sleep urges people to make unhealthy food choices. As a result, the weight gain will not be long in coming. It’s possible to restore hormonal balance if you have a good 8-9 hour night sleep. Also, you should care about the quality of your sleep and go to bed as early as you can afford.

Reduce Refined Carb Intake

Refined carbs won the reputation of being bad for human health. That’s because these carbs contain too much sugar and refined grains. At the same time, such carbs are deprived of fiber, minerals, vitamins, and micronutrients.

The list of refined carbs includes but is not limited to baked foods, sweets, pasta, white rice, breakfast cereals, and snacks.

The nutrition specialists emphasize that the excessive refined carb intake is a common cause of overweight and obesity. If you eat many refined carbs, this will contribute to the upsurge in blood sugar levels. You will overeat, while the food cravings will be more frequent. This results in weight gain. To prevent this, cut refined carb consumption.

Eat Less Sugar

Excessive sugar consumption is one of the most burning nutritional problems in the modern world. Nowadays, sugar addiction is very common for millions of people since sugar is everywhere. Sweets, pastry, bread, tomato sauces, and many other processed foods are extremely rich in all kinds of sugar, such as palm sugar, fructose corn syrup, cane juice, agave nectar, sucrose, maple syrup, etc.

According to different researches, now the daily added sugar consumption of many people is equal or even exceeds 20 teaspoons, while women and men should daily eat only 6 teaspoons and 9 teaspoons of sugar respectively.

This leads to obesity and other diseases, such as type 2 diabetes, hypertension, cardiovascular diseases, respiratory diseases, liver diseases, osteoarthritis, and even cancer. Reduce your added sugar consumption to reach your weight loss purposes.

Stick to Low Carb Diet Plan

Low carb eating regimen will enable you to get rid of extra pounds quicker and easier. There is scientific proof that people who limit carb consumption lose weight by 2-3 times faster than the followers of the ordinary low fat diet.

Also, the development of a low carb diet plan allows regulating blood sugar levels and, therefore, helps prevent diabetes and heart diseases.

Drink Water before Eating

There is science-backed evidence that it’s really useful to drink water before eating for effective weight loss.

According to different studies, people who drink water before meals consume less calories. These people can boast of 44% better weight loss results than people who don’t follow the recommendation to drink water before eating. This happens because water gives a feeling of fullness. As a result, the food intake decreases.

Drinking water before eating also improves digestion, making the body fully use all the nutrients it gets.

Choose High-Fiber Foods

Food rich in fiber is considered the best choice for everyone, aspiring to reduce body weight naturally. Fiber will help you regulate the feeling of hunger and will make you feel full quicker.

Fruits and vegetables are excellent sources of fiber. Oats, almonds, popcorn, and different kinds of seeds also contain a lot of fiber.

Consume Enough Fruits and Vegetables

Everybody knows but everybody also forgets the fact that fruits and vegetables are the perfect foods for everyone, wishing to have a dream body.

Fruits and vegetables are very healthy foods because they contain a lot of water, fiber, vitamins, and micronutrients. Eating them, you will not only easily lose weight, but also give a boost to your overall health.

Eat Healthy Snacks to Curb Cravings

People tend to eat unhealthy food every time they suddenly feel starving. But if you have around some low-calorie snacks, you will definitely save yourself from excessive weight.

Eat healthy snacks such as almonds, grapefruit, popcorn, dark chocolate, yogurt, oatmeal, dried fruits, dried berries, avocado, berry smoothie, grapes, homemade vegetable crisps or cottage cheese instead of harmful junk foods each time you feel hungry.

Avoid Starvation

For many people, the desire to lose hateful pounds becomes so strong that they start starving themselves. By doing this, they want to maximize weight loss results. But it’s a very dangerous strategy that actually doesn’t offer a desired solution.

Starvation typically slows down the efficacy of the weight loss process. It even can have quite the opposite effect. And you will not be able to preserve the results you have already achieved.

The negative consequences which can impede or stop weight loss include:

  • Muscle loss. Fat storages are used as a source of energy in the last turn. First of all, you will lose your muscles

  • Low energy levels. Starvation makes energy levels plummet. Slow metabolic rate and lack of energy will lead to inability to carry out even everyday activities. And of course, you will not just have energy for working out

  • Eating disorder. If eating disorder develops, it may be even more difficult to treat it than cope with excessive weight

  • Malnutrition. If you regularly consume less macronutrients and micronutrients than your body needs, this may cause dangerous medical conditions.

You should remember that a healthy amount of weight to lose per week shouldn’t exceed 2-3 pounds. If you lose more pounds, it means that you don’t get enough food, as well as put your health and even life at risk.

The Bottom Line — Short 5-Step Plan

So, if your goal is to accelerate and facilitate the weight loss process as much as possible, you should:

  1. Drink enough water; that is, 12 glasses per day for men and 8 glasses per day for women. But the amount of water may vary individually

  2. Take care of sleep duration. 8-9 hours of night sleep is recommended

  3. Reduce the intake of unhealthy food, replacing it with healthy food

  4. Don’t forget about regular exercises

  5. Take advantage of the effects of the abovementioned best diet pills which are sure to help you lose weight. You can easily find these pills on sale.

If you follow all these recommendations, you are sure to succeed.