Weight loss has become an “industry” in the USA. Unfortunately, the weight loss industry is full of fad diets and dieting tips that are not evidence based. And following these diet trends has been proven to be disadvantageous since they do not work in the long term. With these diets, you are more likely to go back to your earlier bad habits and regain the weight you have lost.
That is why it is important to be familiar with weight loss tips that are actually backed by science and research. Here are some of them.
1. Drink water, especially before meals
Drinking water can boost your metabolism by 24-30% over a period of 1-1.5 hours, helping you burn more calories.
(Source: “Water-induced thermogenesis”)
2. Green tea
Other than coffee (preferably black), another drink that aids in weight loss is green tea. Green tea has small amounts of caffeine, and it has been reported that caffeine works together with powerful antioxidants present in green tea called catechins in enhancing fat burning. (Source: “Green tea catechins, caffeine and body-weight regulation”)
3. Cut back on (added) sugar
It has long been established that added sugar is the worst component of the modern diet, and yet most people are still eating too much of it. Research has found that sugar consumption is strongly associated with the risk of obesity. So naturally, it helps to cut back.
(Source: “Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity1,2”)
4. Keep it spicy
Spicy foods like Cayenne pepper has Capsaicin which helps boost metabolism and reduce appetite.
(Source: “Effects of capsaicin…”)
Remember, be vigilant when picking up fad diets. An effective weight loss strategy is one that considers your unique food history and takes into account the foods you are most likely to abuse.