There are lots of myths about weight loss.
Many also advised various crazy weight loss tips, most of them have no evidence behind them.
But don’t worry, Scientists have found various evidence-based strategies which are effective for faster weight loss.
1. Eat eggs In Breakfast.
Eating eggs have various health benefits, including faster weight loss.
Research shows eggs can help in faster weight loss because of the high protein quantity which keeps the stomach full for a longer time. It may also improve your metabolism which is beneficial in burning more calories.
If you are a vegetarian & don’t eat eggs then you can add other high sources of protein to breakfast.
Check out some best sources of protein- www.mycleandiet.com
2. Try Intermittent Fasting.
There are many types of intermittent fasting like
-16/8 method this method involves 16 hours of fast & 8 hours of eating window,
-14/10 method this method is a little bit similar to the 16/8 method as this method consists of 14 hours of fasting & 10 hours of eating window.
-24-hour method this method involves fasting for 24 hours, this method should be followed once or twice a week. There can be some side effects of this method like fatigue, headache, low energy, etc.
You can drink water, coffee, & other zero calories drinks while fasting.
These intermittent fasting windows also include your period of sleep.
While following this method you should return to your normal healthy diet on non-fasting days.
Risk of intermittent Fasting it is not safe for pregnant woman’s, children’s, people with any chronic diseases & can have other effects like headache, low energy, poor work, weakness, hunger & much more.
Before starting intermittent fasting you must consult your dietician.
3. Eat Less Refined Carbs
Refined carbs include pasta & bread. Research shows refined carbs can increase blood sugar levels which result in hunger, cravings, which increase your food intake lead to weight gain.
4. Eat More Fiber
Fiber is good for faster weight loss. Fiber consists of soluble & insoluble fiber. Soluble fiber helps in keeping our gut bacteria healthy & promotes fat loss by reducing your hunger & making you feel full for a longer time.
You can add some good sources of fiber to your diet. Check this detailed blog on 21 Healthy Sources of Fiber.
5. Use Smaller Plates
Eating in smaller plates may make you eat lesser calories.
It is not compulsory that this technique will work for everyone.
6. Drink Water before Meals
Research shows drinking half liters of waters half an hour before taking meals helps you to eat lesser calories hence resulting in faster weight loss in comparison to those who don’t drink water before meals.
Drinking water can boost your metabolism & help you to burn more calories.
7. Drink Coffee
Good quality coffee is loaded with antioxidants & can have various health benefits.
Research shows caffeine can boost your metabolism by approximately 3-11% & also helps faster weight loss.
But remember don’t add too much sugar & any high-calorie ingredients to your coffee otherwise this will neutralize the benefits.
But don’t drink too much caffeine as it has many side effects also.
I use Bru Instant Coffee- https://amzn.to/3GjiODV
8. Drink Green Tea
Green tea helps you in weight loss & has many health benefits.
Green tea is filled with various antioxidant which helps in faster weight loss.
Lipton Green Tea is rich for its high antioxidant content which has various health benefits- https://amzn.to/3B7ZENu
9. Take Glucomannan
Glucomannan is a fiber that helps to faster weight loss. It absorbs water & stays in your gut which makes you full for a longer time.
10. Eat Less Sugar
Sugar is one of the worst ingredients in our diet. Consuming too much sugar can have caused various health problems including obesity, diabetes, heart diseases.
You should reduce your sugar intake if you want to lose weight. Read labels, as many health products contain a lot of sugar.
11. Eat Low Carb Diet
A large amount of energy we get from carbs is one of the macronutrients & the quantity of carbs is more than fat which means if you want to lose weight faster then you should go on a low-carb diet.
You can also check this blog on 10 Nutritional Low carbs food.
12. Count Calories You Eat
Whatever you are planning either weight loss or weight gain calories plays a vital role & the more important thing is to track them
13. Carry Healthy Food & Eat Whenever You Feels hungry.
Carry different fruits, salad & other healthy snacks every day with you. This strategy helps you stick to your healthy diet & keeps you away from unhealthy foods.
Counting calories you eat aware you to eating less if you are eating more than the maintenance calories.
Counting calories can be very helpful if you follow it properly.
You can simples calculate your maintenance calories by using this calculator – https://www.calculator.net/calorie-calculator.html
14. Take Proper Reset
Proper sleep is another important in weight loss.
Many researchers say the poor sleep order may lead to metabolic imbalance, weight gain, & also increases the risk of obesity.
15. Do Aerobics
Aerobics is one of the best techniques as it will help you to burn more calories which leads to faster weight loss.
Losing weight may also help you to maintain a good testosterone level.
16. Lift Weights
Research shows those who do dieting have noticed a loss in their muscles mass & metabolic slowdown.
This can be prevented by lifting weights as according a research weight lifting can help maintain a good metabolism & muscle mass.
17. Eat More Fruits & Vegetables
Fruits & vegetables contain various minerals & nutrients which have lots of health benefits including faster weight loss.
They contain fiber & fewer calories which makes you full for a longer time.
Research shows those who eat fruits & vegetables lose weight faster.
18. Eat More Protein
Protein is an important macronutrient that may help you in faster weight loss.
Eating more protein can help you to lose weight faster as it can help in avoiding overeating problems. It also makes your stomach full for a longer period & may improve your metabolism which helps in burning more calories.
You can simply start eating enough protein by adding some best sources of protein to your diet.
You can also take a whey protein supplement as taking whey protein make protein intake easier & also an effective way to faster weight loss.
I Use As It Is Whey Protein Concentrate. It gives you 24g Protein, 1.5g Fat & 5.4g BCAA in 1 Scoop– https://amzn.to/3GkdWy7
19. Avoid Soft Drinks, Soda & Packed Juices
As I mentioned above sugar is not good for health & if you don’t know soft drinks, packed juices contain a huge amount of liquid sugar which is even worse.
Try to eat fruits by drinking natural fruit juice rather than drinking liquid sugar.
Don’t forget to eat in a calorie deficit. Reduce your fat, carbs intake & increase your protein intake.
Protein is an important macronutrient, consume more protein & avoid soft drinks, packed juices, etc as much as you can.
Following these tips will help you to achieve your weight loss goal. Everything requires patience, hard work & dedication so stay focused.
Check out our other blog on 10 Signs of Low Testosterone & stay fit & healthy.
Check out our Delicious High Protein Soya Chunks Recipe