10 Scientifically Proved Weight Loss Tips

People these
days have become very conscious of and attentive towards their health – and
this concerns losing and managing the excess weight. Several studies have
linked excess body fat and weight with a number of health conditions, like
obesity, diabetes, and heart diseases. Researchers and healthcare experts
strongly recommend maintaining a healthy weight to avoid health complications.
Besides, who does not wish to flaunt a well-toned, slim and fit figure when the
whole world is going crazy over the latest slimming fads and dieting?

Unfortunately,
the weight loss industry is full of myths – not everything you hear is true.
Most often, people fall prey to these misconceptions in a bid to follow the
weight loss trend blindly. Over the years, researchers and scientists have
conducted several studies and found a few strategies that may help you shed
those extra kilos effectively.

Here are ten
such scientifically proven tips on weight loss –

1. Drink
plenty of water

Research claims
that drinking water, preferably before having a meal, helps to increase your
metabolic rate by 24-30% over a period of an hour. This helps you to burn more
calories than you usually would.

2. Do not skip
your meals

Skipping meals
may work wonders for you for a brief period but it rarely works in the end.
When you skip a meal or go without eating for a long time, your body goes into
survival mode. Once your body gets used to surviving on less food, it slows
down metabolism, making it harder for you to lose weight – and before you know
it, you start gaining weight again. Therefore, instead of going on a crash
diet, focus on eating a nutritious meal and weight loss shall follow naturally.

3. Reduce
portion size

Increased
portion sizes can cause you to eat more and gain weight. We tend to consume
almost all of what is served on the plate. Therefore, cutting down on your
portion sizes may help prevent you from overindulging.

4. Watch your
calorie intake

Your body
essentially needs calories for energy – but consuming too many of them and not
burning enough through exercise may lead to weight gain. People tend to gain
weight when they consume more calories than needed. If you are aiming for
effective weight loss, it is important that you count your calories and reduce
daily calorie intake, if needed. However, instead of depriving yourself
completely from healthy calories, try to eat low-calorie foods – like oats,
soup, Greek yoghurt, and berries – that will keep you full for longer.

5. Try
intermittent fasting

Most fad diets
promise easy and quick weight loss but they rarely live up to your
expectations. Instead of experimenting with various diets, you can try out
intermittent fasting – it is a relatively new and popular meal pattern where
people cycle between periods of eating and fasting. Some studies indicate that
intermittent fasting is as effective as calorie restriction when it comes to
losing weight.

6. Increase
your protein intake

Protein is the
simplest and easiest way to reduce weight. These vital nutrients help to boost
metabolism and keep you feeling full for a prolonged time, thus reducing
hunger. Proteins are great for fat loss and muscle growth when combined with
strength training. Some of the best sources of protein are lean meat, eggs,
soy, fishes – like tuna and salmon – tofu, chickpeas, beans and lentils. Your
body utilizes protein when taken at regular intervals. Therefore, you should
try to divide your daily protein intake into equal amounts throughout the day.

7. Consider taking weight loss products

Several studies
have linked weight loss with a specific fibre called glucomannan. This form of
fibre helps absorb water in your system and stays in the gut for quite some
time, making you feel full and curbing calorie intake. Glucomannan supplements
are popular among fat loss products. Research suggests that those, who take glucomannan supplements are
more likely to lose weight than those, who do not.

8. Consume
less refined carbs

Refined
carbs, like pasta and white bread, are stripped of fibre and other nutrients.
Evidence indicates that refined carbs may increase your blood sugar rapidly,
leading to unhealthy cravings and overeating. An increased intake of refined
carbs is strongly associated with the risk of obesity.

9. Lift more
weights

Resistance
training, like weight lifting, helps to spike your metabolism and prevents you
from losing muscle mass. However, keep in mind that as important as it is to
lose fat, so it is to build muscle – and weight lifting is crucial if you are
aiming for a toned body.

10. Get enough
sleep

Getting
good sleep is just as important as exercising and eating healthy. Research
shows that poor sleep is a major risk factor for obesity. For effective weight
loss and overall well being, try to get at least 8 hours of sleep every night.

The bottom line

Several
techniques may aid your weight loss goals. Based on scientific evidence, some
of the tips mentioned above are purely dietary while others are more
lifestyle-based. Implementing these tips can see you through your weight
journey.