93.3 million American adults are obese. Attaining and maintaining a healthy weight is a national pursuit. There are thousands of diets, boot camps, supplements and more. The weight loss market is a $66 billion industry based on hope and promises.
Every glossy magazine and lifestyle channel has New Years Resolution hype and “extreme weight loss tips” for easy fat loss. If it was that easy, wouldn’t we all be thin? Time to use science!
There are effective and healthy ways to encourage weight loss. It doesn’t have to be extreme. Don’t starve yourself, waste money on questionable diet plans, or punish yourself with extreme exercise.
Read on to find out more about modern weight loss tips that get real results.
Best Science-Based Weight Loss Tips
Don’t fall for hype and bunk. Look for weight loss strategies based on real evidence. In particular, look to sources you can trust, like National Institutes of Health, Centers for Disease Control and the Food and Drug Administration.
Drink Lots of Water and Other Calorie-Free Liquids
It’s true that drinking water helps with weight loss. But 16 oz. (500 ml) of any zero calorie beverage 30 minutes before meals helps fill the stomach. And a full stomach means you eat fewer calories.
Avoid sodas and artificially sweetened beverages if you possibly can. Try mint or ginger tea, green tea or black coffee if you need flavor. A squeeze of lemon or lime is a nice pick-up too!
Studies indicate that water can boost the metabolism. So drink more water!
Count Your Calories and Macros
Eating your protein first can have all sorts of benefits, including helping you lose weight. Losing weight is simply eating fewer calories than you expend. The secret is getting the right blend of proteins and nutrition to keep your body from entering starvation mode.
Figure out your caloric needs for the day and then try to get the most nutritionally dense and satiating food allowed. Start your day with a high-quality protein and slow carbs.
Skip sugars. The sudden burst of energy isn’t worth the crash.
Choose Helpful Supplements
Supplements including a water-soluble fiber called glucomannan are linked to weight loss. It helps to absorb water and keep you feeling full. Probiotics containing certain Lactobacillus strains reduce fat mass.
Capsaicin, found in chilies boost metabolism and reduce appetite. Other supplements known to suppress appetite include CBD (learn more), fenugreek and yerba mate.
Alternate Aerobic and Weight Training Exercise
Exercise is an excellent way to burn calories. Strength training builds muscles to allow more efficient fat burning. Aerobic exercise speeds the metabolism. and improve your physical and mental health.
Good Sleep Is Essential
Sleep is as important as eating healthy and exercising. Poor rest goes hand in hand with obesity. Stressed bodies suffer from an excess of cortisol, which limits weight loss.
Use good sleep hygiene and supplements to give yourself a good night’s rest.
More Health Tips Here
These weight loss tips are all backed by solid scientific evidence. Don’t fall into gimmicks. Change to a healthy lifestyle with lots of water, high-quality nutrition, moderate exercise and adequate sleep.
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