Weight loss tips that are actually evidence-based
WE don’t have to look very hard for weight loss advice or tips — everybody seems to have the remedy these days, from teas and supplements to meal replacement plans and excessive cleansing strategies. Unfortunately, many of these strategies, while they may be touted for their ability to significantly impact weight loss and management, are not backed by scientific evidence.
But if you are interested in weight loss tips that are scientifically proven, the list provided below by fitness and wellness experts should help.
Have more fruits and vegetables
Eating fruits and drinking vegetable juices are very effective strategies for helping people to lose weight healthily. Nutritionist and wellness coach Donovan Grant said you should juice fruits and vegetables, and these are believed to reduce your risk of cancer and boost your immune system.
Exercise
Exercises such as cardiovascular training not only strengthen your heart muscles, lungs, and boost the circulatory system, but done consistently, is an effective weight loss tool. Personal trainer and fitness instructor Gisel Harrow said that you can perform activities such as running, swimming, cycling, walking or aerobics for three to five days per week for best results.
Another particularly effective weight loss exercise is resistance exercise.
“The greater your muscle mass, the more calories you burn while doing nothing because muscle burns fat at rest,” Harrow explained. Therefore, Harrow said that to preserve the amount of muscle in your body you must do resistance training, and all you need to achieve this is a resistance band.
Snacking on nuts
Nuts, but especially almonds, contain monounsaturated fats, according to dietician and nutritionist Jenelle Solomon. These are great for burning belly fat.
“Almonds are associated with greater weight loss and higher fat metabolism even though the calorie count listed for nuts is quite high,” Solomon said. She explained that what happens is that your body doesn’t absorb all the calories because some amount of fat remains trapped within the nut’s fibrous wall during digestion.
Going on the intermittent fasting diet
More people are looking to start the intermittent diet because of the weight loss results that those who have tried it have seen. “This diet induces weight loss because not only is it proven to improve metabolism, but it also curbs your appetite as well while encouraging a healthy diet,” Solomon said.
Drink water, and plenty of it
Drinking water not only hydrates the cells in the body and flushes your kidneys, but it contributes to cleaner, clearer skin and even weight loss. Drinking a lot of water, according to Watts, will help to burn calories, improve your metabolism, and also suppress your appetite.
Cut back on added sugars
Most of us live for convenience — packaged snacks, manufactured canned foods and drinks. Unfortunately, these foods are packed with added sugars and consuming a lot may lead to obesity and other medical conditions such as diabetes.
Eat more (soluble) fibre
Increasing your fibre intake can contribute significantly to weight loss. Watts said that when consumed soluble fibre slows down how fast the stomach releases digested food into the gut. Also, she explained that soluble fibre in your diet increases the diversity of good gut bacteria. When there is a diversity of good gut bacteria your metabolism increases and your body effectively manages and burn fats, resulting in weight loss, especially around the waistline.
Rest
Weird, right? We are most inactive at this time so how could sleeping possibly contribute to weight loss? Grant says that sleeping poorly or not resting enough can contribute to obesity. “When we don’t get enough sleep several things tend to happen — the appetite may increase, you tend to crave fatty and high-carb foods more, your metabolism decreases, and this may cause insulin resistance. The opposite tends to happen when you get adequate rest,” Grant explained.
