7 ways to lose weight scientifically
The weight loss industry is full of myths. Most people are being told to do all sorts of crazy things, most of which have no evidence behind them. Fortunately, researchers have found several strategies
that are actually effective for weight loss. And that's what I'm looking at in this article.
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| How-to-lose-upper-body-fat-7-ways-to-lose-weight-scientifically |
1. Don't diet.
Eat healthy instead. One of the biggest problems with diets is that they rarely, ever work in the long run. If anything, people who diet tend to gain more weight over time. And studies show that dieting
is a consistent predictor of future weight gain. Instead of going on a diet, make it your goal to become a healthier, happier, and fitter person. Focus on nourishing your body instead of depriving it, and weight
loss should follow as a natural side effect.
2. Don't drink calories
Don't drink calories, including sugary soda and fruit juices. Added sugar has become a big problem in our diet. But sugar in liquid form is even worse. Studies show that liquid sugar calories may be the single
most fattening aspect of the modern diet. For example, One study showed that drinking a half-liter, and one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children
for each daily serving. Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as soft drinks like Coke. Eat whole fruit for sure, but fruit juice should not be an everyday
drink. On that note, to lose weight you should drink water, especially before and after meals. Drinking more water helps to keep your stomach feeling full, which in turn helps to reduce appetite.
3. One study showed that drinking a half-liter,
or a 17-ounce bottle of water about half an hour before meals helps dieters eat fewer calories and lose 44% more weight. Interestingly, in this controlled trial in 62 overweight and obese women who were
doing a weight loss program for 24 weeks, they found those who swapped out diet drinks, and sugar-free drinks for water after their lunch lost more weight and had improved blood glucose and insulin levels. So
yeah, the takeaway is to try to drink more water than any other beverages, including sugar-free beverages.
4. Keep healthy food
Keep healthy food around in case you get hungry. Keeping healthy foods close by can help prevent you from eating something unhealthy if, or when food cravings occur. Now a few snacks that are easily
portable and simple to prepare to include whole fruits, a handful of nuts, baby carrots, yogurt, or a hardboiled egg
two Preparation and planning Preparation and planning is very important when it comes to weight loss.
5. Use smaller plates.
Using smaller plates has been shown to automatically help people eat fewer calories in some studies. It's kind of like a trick, but it seems to work. For example, which of the following plates looks more full to you?
The one to the right, of course. But actually, both dishes contain exactly the same amount. Now psychologists have been studying this phenomenon. And it really works for those who want to lose weight. Do
you often use really large plates or bowls at home? They look really nice, but they do make you eat more. So, swap 'em out.
6. Lift weights.
Lift weights. One of the worst effects of dieting and intentional calorie restriction is that it can cause muscle loss and a slow down in metabolism. The best way to prevent this from happening is to do a form of
resistance exercise, like lifting weights or bodyweight exercises. Now studies show that weightlifting can help keep your metabolism high and prevent you from losing precious muscle mass. Of course, it's
not just important to lose fat. You also want to make sure that what is beneath looks good. Now doing some sort of resistance exercise is critical for that.
7. Get Good Sleep
Get good sleep. Sleep is highly underrated. But it may be just as important as good nutrition and exercise. Inadequate sleep is one of the strongest risk factors for obesity. In this study, short sleep duration
was found to raise obesity risk by 89% in children and 55% in adults, which is massive. Now poor sleep can increase hunger and cravings and cause a biochemical tendency for weight gain by disrupting hunger
hormones like ghrelin and leptin. So one of the best ways to do this is to simply plan your evenings to go to bed a bit earlier.
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