20 Weight-Loss Methods That Have Been Scientifically Proven
Cook your meals with coconut oil
Coconut oil, which is very rich in triglycerides, helps to reduce daily calorie intake by 256 calories while speeding up metabolism.
Avoid sweeteners and sugar
When we look at today's eating habits, sugar is known as one of the most important factors in weight gain. Artificial sweeteners, fructose syrup and sugar are linked to obesity, diabetes, heart disease and more.
reduce carbohydrates
Apart from carbohydrates that are beneficial for your health, it is beneficial to consume pastries or carbohydrates that have lost their grain value as little as possible. Studies show that carbohydrates cause blood sugar to rise in a short time, causing hunger and weight gain in a shorter time.
keep a food diary
In addition to controlling the portions you eat and counting calories, keeping a food diary and writing down what you eat also helps with weight loss.
Choose healthy snacks when you are very hungry
When hunger suppresses suddenly, our first choice is calorie and sugary foods. Therefore, always keep healthy snacks with you to avoid unnecessary calories. Fresh fruit, nuts or yoghurt are good options to quell hunger pangs.
Consume foods containing capsaicin
Capsaicin, especially found in hot peppers, helps to reduce hunger by accelerating metabolism.
do cardio
Exercising regularly is one of the best ways to burn calories. Exercising is good for your soul by reducing stress. It is also one of the best ways to burn fat in the waist area.
Do exercises to increase your resistance
When you lose weight, your muscles may also decrease and become weak. To avoid this, you can do exercises that prevent loss of weight, such as weight lifting, along with a good diet program.
Consume lots of high fiber foods
Fibrous foods both help digestion and help to lose weight by keeping you full for a long time.
Eat vegetables and fruits
Most vegetables and fruits are made up of water and are low in calories, which means that the fewer calories per gram a food has, the more edible it will be and will not cause weight gain. Studies show that people who eat vegetables and fruits regularly are less likely to gain weight.
chew slowly
Have you ever had enough to eat and still feel hungry? The reason for this is that the signals of satiety go to the brain later. When we eat too fast, this signal goes later and we continue to eat more. Eating the food slowly and chewing the bites for a long time helps to eat less, to take fewer calories and therefore to lose weight.
sleep well
If you think that sleeping less is enough, you are wrong because sleeping less is one of the most important factors in gaining weight. A good and adequate night's sleep is very important for your health. In addition, sleeping less is associated with obesity at a rate of 89 percent in children and 55 percent in adults.
Don't make eating an addiction
Although the word addiction may sound like an extreme definition, consider your health and review your situation. If you have an uncontrollable sense of hunger that constantly takes over your thoughts, if you do food as an activity beyond being satiated and enjoyed, you may be experiencing a food addiction. According to a 2014 study, 19.9 percent of people in America fit this definition of "food addiction."
eat more protein
Following a protein-rich diet can increase your metabolic rate by 80-100 calories per day. On the one hand, it reduces the feeling of hunger, on the other hand, it can cause you to eat 441 fewer calories per day.
Don't get your calories from drinks
If we know how harmful it is to eat sugar and sugary foods, consuming sugary drinks is even more harmful. Studies show that liquid sugar contains much more calories. It is necessary to stay away from carbonated, sugary drinks and artificial fruit juices.
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