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10 Effective Ways to Lose Weight

weight loss

Health & Nutrition

10 Effective Ways to Lose Weight

There  are some uncountable conflicting advice about how to lose weight.

weight loss

All sort of pills,potions and weird diets have been devised,actually most of them do not have any evidence behind.Though all of those are not a nonsense.After some studies and lot of researches scientists have found a number of actually working weight loss methods.Here I’m going to discuss 10 of the most important weight loss methods with some evidence.

1.Take Eggs At Breakfast:

For losing weight significantly it is very important what are you taking at breakfast.According to International Journal of Obesity’2008,in a study researchers found that taking eggs at breakfast can help you lose weight by 65% than a breakfast of Bagels.The group that taken egg also had a greater reduction of  34% in waist size and a greater reduction of 16% in body fat.Mostly this is due to the fact that eggs are highly fulfilling.People who eat eggs at breakfast feel so full that they eat automatically less at the next meal,and fewer calories for the next 36 hours.Moreover

eggs-vs-bagels-for-weight-loss

  • Eggs are highly and incredibly nutritious. A whole egg contains

 

  1. Folate: 5% of the RDA.
  2. Vitamin B5: 7% of the RDA.
  3. Vitmin A: 6% of the RDA.
  4. Vitamin B12: 9% of the RDA.
  5. Vitamin B2: 15% of the RDA.
  6. Phosphorus: 9% of the RDA.
  7. Selenium: 22% of the RDA.
  8. Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc.

Eggs also contain various other trace nutrients that are important for health.

Really… eggs are pretty much the perfect food, they contain a little bit of almost every nutrient we need.

If you can get your hands on pastured or Omega-3 enriched eggs, then these are even better. They have more Omega-3s and are much higher in Vitamin A and E.

  • Eggs raises the good cholesterol(HDL).
  • Eggs contain Choline that most people don’t get enough of.

Choline is a nutrient that most people don’t even know exists.Choline is used to build cell membranes and has a role in producing signalling molecules in the brain, along with various other functions.Whole eggs are an excellent source of choline. A single egg contains more than 100 mg of this very important nutrient.

  • Most important is eggs are a high quality protein with all the Essential Amino Acids in the right ratio.

Well… eggs are an excellent source of protein, with a single large egg containing 6 grams.

Eggs contain all the essential amino acids in the right ratios, so our bodies are well equipped to make full use of the protein in them.

Eating adequate protein can help with weight loss, increase muscle mass, lower blood pressure and optimize bone health.

2. Reduce Carbohydrate Intake:

According to the Journal of Clinical Endocrinology & Metabolism, 2003.There is a massive body of evidence on low-carb diets, showing that they are more effective for weight loss than the standard low-fat advice that we’re still being given.Low-carb diets tend to reduce appetite significantly, so that people cut calories and lose large amounts of weight without consciously trying to eat less .

Many studies show that low-carb dieters lose 2-3 times as much weight as low-fat dieters, despite the low-fat groups being calorie restricted.

3. Glucomannan is an effective weightloss supplement:

Most weight loss supplements don’t work. However, there are a few supplements that science has shown to be mildly effective.

One of them is a type of fiber called glucomannan. This fiber absorbs water and “sits” in your gut, making you feel so full that you eat fewer calories.

glucomannan-effects-on-weight-loss-smaller

In the graph above,according to the Medical Science Monitor, 2005 you see 3 different experiments where people who took glucomannan lost more weight than the comparison groups.

It won’t work any miracles on its own, but may be a useful addition to a healthy weight loss diet.

4. Protein Causes Automatic Weightloss by Helping You Eat Low Calorie:

When it comes to losing weight, protein truly is the king of nutrients.

According to the American Journal of Clinical Nutrition’2005,  when people increase their protein intake to 30% of calories. Their total calorie intake drops immediately, and they start losing weight like clockwork.This is because protein is the most satiating of all macronutrients, by far. Numerous studies show that people can lose weight just by adding protein to their diet, without intentionally restricting anything.There are also studies showing that protein can boost metabolism significantly, so it works on both the “calories in” and “calories out” sides of the equation.

5. Take Protein to Reduce Cravings:

People who diet for a long time tend to get hungry. They even get overpowering cravings and start to literally obsess about food.This often happens at night, which is terrible because snacks at night tend to be added on top of the daily calorie intake.

protein-reduces-cravings                                                                    Source: Obesity (Silver Spring), 2011.

As you can see from the graph above, eating protein at 25% of calories has been shown to cut cravings by 60% and reduce the desire for late-night snacking by half.

6.Coconut Oil Can help to Lose Fat:

Coconut oil is a rather unique type of fat, because it is loaded with bioactive fatty acids called medium-chain triglycerides.Some studies(Effects of Dietary Coconut Oil on the Biochemical and Anthropometric Profiles of Women Presenting Abdominal Obesity and An Open-Label Pilot Study to Assess the Efficacy and Safety of Virgin Coconut Oil in Reducing Visceral Adiposity). have shown that it can help you lose small amounts of belly fat, which is the “dangerous” fat that builds up around your organs.

This may be because the fats in coconut oil have been shown to boost metabolism and reduce appetite compared to other fats, at least in the short term.

7. Be Conscious to Lower Your Calorie Intake:

According to the study of Medicine and Science in Sports and Exercise’2010(Caloric Restriction with or without Exercise: The Fitness versus Fatness Debate),2 groups achieved a calorie deficit of 25%. One group did so with diet alone, while the other group restricted calories by 12.5% and increased cardio to reach the other 12.5%.Both groups lost significant amounts of weight, but the group that also exercised had the greatest improvements in fitness and metabolic health.

Despite what anyone says, calories are important for weight loss. Without more calories leaving your body than entering it, you simply will not lose weight.However, this doesn’t necessarily mean that you need to count calories.Many people find that they automatically eat fewer calories as long as they stick to whole, single ingredient foods.

8. Consume Caffein to Boost Metabolism:

Caffeine, the active ingredient in coffee, can boost metabolism and help you burn fat.

caffeine-and-metabolic-rate

In the graph above, you see how energy expenditure is increased in both lean people and people who have recently lost weight.According to the study(Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteersin American Journal of Clinical Nutrition’1989), 600 mg of caffeine per day can make lean people burn 150 more calories in a day.

The effect was diminished in people who were previously obese but had lost the weight. However, it still amounted to an additional 79 calories per day.

9. Eat Slowly to Lower Your Calorie Intake:

According to the Journal of the American Dietetic Association’2008.The way you eat your food can affect how many calories you end up taking in.

According to a study, people who were instructed to eat more slowly ended up eating 67 fewer calories during a meal. They also enjoyed their meal more.

10. Lastly The Important One-Drink Water to Boost Metabolism:

According to the Journal of Clinical Endocrinology and Metabolism’2013,drinking 500 ml (17 oz) of water can boost metabolism by 24-30% over a period of 1 to 1.5 hours.

Researchers have estimated that 2 liters (68 oz) of water per day can make you burn an additional 96 calories.Not a massive amount, but every little bit adds up.

 

 

 

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