According to the World Health Organization, in 2014, over 39% of the world population was overweight, and 13% was overweight. Becoming an alarming fact, because obesity has been defined as one of the most important risk factors for cardiovascular diseases, diabetes, osteoarthritis, among others.
This, together with the fact that a high weight limits us in our workouts and the aesthetic factor make each year more and more people want to lose weight. One of the consequences has been the growth of a powerful industry from different areas related to weight loss. Nutritionists, pharmacists and sports professionals are involved in this market to such an extent that they are emerging a series of miracle diets, magic pills and workouts that make you lose weight quickly and effortlessly. But without any scientific support.
Luckily, the field of scientific research is also concerned about this big problem. And from there we get multiple strategies that have been correctly tested and confirmed to be useful when we want to lose weight. Here we bring you some tips to lose weight with scientific evidence behind them that will ensure you do not waste your time, or damage your health.
Drink water my friend
We can say that water is one of the best supplements that exist, if not the best. A good hydration increases our performance, allows us to train with more intensity and, therefore, fruit of that intensity, we will burn more calories.
But it does not stop there, the simple fact of drinking water already helps us to burn more calories, without the need to train. The reason is thermogenesis (the expenditure of energy that is made to digest food). In this sense, it has been proven that drinking water can increase our metabolism between 24-30% for 1-1.5 hours.
Moreover, another study showed that if we drink 0.5 liters of water half an hour before meals helps us eat less, the group with this strategy decreased their weight by 44% more than the control group.
Start the day with eggs
I consider myself a firm supporter of a full breakfast; however, we have traditionally been taught that milk with cereals is the best thing to take in the morning. Some studies have shown that focusing breakfast on eating eggs, instead of cereals, helps consume fewer calories during the next 36 hours. I repeat, breakfast, not only cereals, not just protein, learning to eat in a balanced way can be the key to help you with your weight loss. In addition to weight loss, learn here what other benefits you can get from the egg.
Enemy # 1: added sugar
Attention, the vast majority of food we buy has a lot of added sugar, including many of the foods considered healthy. Several studies show that consuming sugar in large quantities increases the risk of obesity , type 2 diabetes and, consequently, cardiovascular diseases . That is why from now on we will study all the nutritional labels in search of our “enemy # 1”. Special attention with juices and soft drinks.
Thinking of supplementing you?
I believe that the decision to supplement you must go behind a thorough analysis of your habits and characteristics to check what nutrients you lack, because that is supplementation, an aid to complete where necessary. However this is not usually done. Put to take a supplement , better one that has shown its effect in scientific studies than another that has shown in their marketing campaigns. And in this sense, several studies have shown that glucomannan helps to eat fewer calories, it is a fiber that absorbs water, increasing its volume and giving you a feeling of fullness.
Less carbohydrates, more proteins
For several years, several studies have shown that a low-carb diet is more effective than the classic low-fat diet for weight loss. Whenever your goal is to lose weight, on the other hand, eating few carbohydrates can go against you when it comes to improving performance in your workouts. Flee the restrictive diets of some nutrient, all are necessary. Instead, play with proportions.
The protein, on the other hand, helps us to stay more satiated and increases our metabolism.
Coffee, better alone than badly accompanied
Coffee is an activator par excellence. The caffeine present in it helps us to accelerate the metabolism between 3 and 11%, which increases the fat burning between 10 and 29%. In addition to caffeine, it has many antioxidants that will help us cleanse the dreaded free radicals (which cause aging factors and multiple diseases). The problem of coffee comes when we mix it with the “enemy # 1” , adding too much sugar in the coffee is not the best option, therefore, better only than badly accompanied.
Friend # 1: green tea
Similar to coffee, green tea brings us many health benefits, one of them being weight loss. In addition to caffeine, green tea has catechins , antioxidants that are complemented with caffeine to increase fat burning.
Size matters: Plates, small
A little trick, never better said, to consume fewer calories. Oddly enough, it was tested in an investigation and the results were positive.
Calorie counted is worth two
Keeping a journal in which you record what you eat, quantities and products, can be very useful. Not only when checking the profile of your diet and your habits and thus be able to regulate it, but because when counting the calories we are aware of how much we are eating , and we regulate the quantities better, helping us to lose weight more efficiently.
Spicy food is beneficial for two reasons. First accelerates your metabolism, getting a higher caloric expenditure, and secondly, it has been shown to influence the hormonal regulation of appetite, decreasing slightly.
Aerobic exercise is the best way to combat obesity, and to stay active, since physical inactivity has been shown to cause more deaths than obesity a year, so we are preventing 2 factors at the same time. We also include the interval training methods that are increasingly used, as an ideal method to lose body fat.
Muscle tissue is the most active in the body, which is the same as saying that you need to consume calories to exercise its function, unlike adipose tissue, which is inactive. The more muscle mass we have, the more we will accelerate our metabolism and get rid of fat tissue more easily. In addition, a hypocaloric diet, without combining with strength training, gives way to a loss of muscle for nothing healthy, so strength training, cardiovascular and diet should always go hand in hand.
Friend # 2: fiber
Fiber is a nondigestible nutrient that helps regulate metabolism and gain satiety, so high-fiber foods are highly recommended if you are involved in a weight loss plan.
Vegetables and fruits
With these foods we ensure a good intake of micronutrients, great forgotten when we get into a nutritional plan, and also are high in fiber. It has been shown that people who eat fruits and vegetables often gain less weight than those who do not.
Keep calm, chew slowly
This strategy works. The mechanism of satiety is carried out in a hormonal way, which is a slow way, that is, it takes a while for our brain to assimilate that we are already satiated and we do not need to eat more food. Chewing slowly helps to accelerate this mechanism and, therefore, to satiate before.
Dream more, dream better
The dream , especially the duration of it, has been shown to be related to obesity, so that those who sleep less, are more likely to suffer from obesity. The mechanisms that affect this relationship are, on the one hand, hormonal control, little sleep increases the production of ghrelin (appetite stimulant), and decreases leptin (appetite suppressant). It was also shown that sleeping less, is equivalent to being more awake hours leading sedentary habits and with a higher caloric intake.
Overcome your food addiction
As in everything, psychology is also immersed in this aspect of life. A recent study found, in 200,000 people, that almost 20% of them suffered from food addiction.
To finish, advice, do not do temporary diets, healthy habits are the permanent solution.