There must be a million ‘foolproof’ diet plans out there, so how do you choose one that will actually work? The key is to focus on the weight loss tips that have been researched by scientists.
According to research, more than half of Americans want to lose weight. The feeling of wanting to be both healthier and lighter has been compounded by the Covid-19 pandemic, when many people got into unhealthy habits while spending so much time at home.
There are many different aspects that need to come together in order for someone to lose weight. They need to have the desire and willpower to stick to a weight loss regime, which includes finding the time and motivation to fit it into a daily routine. It is also important for someone to find a weight loss programme that will suit them. Being able to identify this comes from knowing your own body and personality, and using a proven method for losing weight.
This is why it is so important to decide on a weight loss programme that has been backed by science, and isn’t just an unfounded fad. Here are some of the ways that scientific research shows people can lose weight.
1. Ditch Processed Foods
The first rule for losing weight is to take a close look at your diet. Processed food can be tempting because it is easy and the packaging will often give you a total calorie count of the food, which can give the illusion of being healthy. But processed foods almost always have added sugar, salt and preservatives that can make your body retain weight and feel sluggish. Instead, buy fresh produce and whole grains – it can be almost just as quick and easy to whip up a nutritious meal this way.
2. Add Protein
In general, it is never a good idea to choose a diet plan that makes you exclude certain food groups, because a little bit of every food group is essential to health. That said, shifting the focus of your diet to make it more protein-focused is a proven way to aid weight loss. Instead of making the body process too many carbohydrates – which get converted into sugars by the body – the process of breaking down protein can actually help to burn calories. A high protein diet can also help you feel fuller because proteins are so nutritionally rich, which can help you consume fewer calories overall.
3. Choose Supplements Carefully
There are a lot of supplements out there that promise weight loss, but unfortunately, many of these claims are not founded on any evidence. That said, there are some supplements that are proven to contribute to weight loss. Glucomannan is one of them. It is a dietary fiber that helps the stomach feel full, but also contributes to things such as healthy gut flora. There are also some weight loss supplements such as Exipure that contain natural ingredients that have been linked with weight loss – read some Exipure reviews for more information.
4. Drink Good Liquids
A mistake that many people make when trying to lose weight is to concentrate only on doing better in terms of food and exercise. If you do this yet drink all the unhealthy drinks you want, you are unlikely to make the progress you want with your weight. The general rule is to cut out sweetened drinks, sodas and alcohol, and instead drink plenty of water. The power of water is quite incredible, and research even shows that drinking just 17oz of water can help the body burn a quarter more calories for the next hour than it would have done normally! The brilliant benefits of drinking black coffee are also becoming more well known. Coffee has been proven to both increase metabolism and cut the risk of developing diabetes.
5. Intermittent Fasting
There is a growing body of research on the benefits of intermittent fasting, making this something everyone should consider building into their weight loss regime. The idea of intermittent fasting is to have designated times for eating, and designated times for not eating. There are different intermittent fasting programs out there, so there are options for people to find something they think they could cope ok with.
Science shows that giving the body periods of rest from eating aids weight loss, and also helps people feel more energetic too. The 5:2 diet is a popular one, whereby you only eat 600 calories on two days of the week. In other versions of intermittent fasting, people only eat within an eight-hour window in the day. Doing one of these over a sustained period has proven positive effects, and many people find they can adjust to this routine on a more permanent basis even when they have met their weight loss goals.