10 Science-Backed Ways To Lose Weight
Looking to lose weight? The best thing to do is to turn to science. In this article, Beauty and Tips takes a look at 10 science-backed ways to lose weight.
It seems that everyone has something to say about weight loss. Your best friend tells you she does intermittent fasting, while your mom tells you she’s on a high protein, low carb diet. Then there’s your hippy friend who only eats raw food. What people don’t always tell you, though, is that just because a specific diet worked for one person, it doesn’t mean it’s going to work for all of us. We’re all different and there is no such thing as a one-size-fits-all diet. As such, losing weight is hard, and it’s hard enough before you even factor in the psychological reasons why we find it so hard to stick to a diet. Many of us lack the staying power, with over 90% of dieters piling the weight they lost back on within just 3 years. Faced with such dismal statistics, is there even any point trying to lose weight? There is. Let’s take a look at 20 science-backed ways to lose weight.
Are you one of those who declare sleep to be “for the weak”? Do you proudly work all the hours of the day and tell people that you’ll sleep when you’re dead? Although it sounds like we’re being productive when we don’t get much sleep, we’re doing our body’s far more harm than we realise. Sleep is important for many reasons, one of which is to maintain a healthy body weight. Sure enough, there is a connection between a lack of sleep and weight gain. The less sleep you get, the less energy you have, and the more your metabolism slows down. And when it slows down, you gain weight. Not just this, but a lack of sleep boosts your appetite, causing you to gain even more weight. The best thing to do? Aim to get at least eight hours of Zzz’s every night!
When they decide to lose weight, a lot of people assume it means they can’t snack anymore. But this is just not true. Science says you can still snack – but you must snack smartly. What does this mean? It means swapping your usual snacks – be they candy bars or chips – for healthier alternatives that fill you up just as much, such as berries and nuts. Try fruit, too. There is nothing like chomping on a fibre-laden apple to keep you going through the afternoon!
Don’t Do As Much Cardio
Many of us think that cardio is the holy grail when it comes to weight loss. The problem is that we focus so much on cardio, and so little on anything else. Instead, you should cut down on the amount of cardio you do and add a handful of training sessions to your routine. Weight lifting helps to build lean muscle mass, which in turn boosts your metabolism. As a result, your body is able to burn through more fat. You can use free weights at your local gym, or you can try adding pushups, planks and squats to your regime.
Eat More Nuts And Yogurt
Why nuts and yogurt? Seems a bit random? It does. But nuts and yogurt have been found to be the two main foods that are the most effective when it comes to losing weight. Nuts tend to be rich in good fats and fibre, which help us to feel full for longer, while yogurt contains good bacteria, which improves your digestive health.
Perhaps you’ve been in the (bad) habit of skipping breakfast since you started getting too busy and working full-time. However, science says that skipping breakfast is a big no-no if you want to lose weight.How come? Breakfast is your best chance of kick-starting your sleepy metabolism as soon as possible. It’s also a great way to fill up on muscle-boosting, fuel-producing protein, and it means that you won’t get tempted by the vending machine full of sugary sweets once your arrive at work.
Take A Morning Jog
As well as eating breakfast, you should also consider going for a morning run or walk. Studies have indeed shown that those who get outside and move early in the morning are significantly slimmer than those who don’t.
Smoothies Aren’t Always The Answer
We’re not saying that all smoothies are bad and should be avoided from now on, but there is definitely a right way and a wrong way to drink a smoothie. Smoothies can be stuffed with calories, and because calories from liquid foods are used by our body differently than ones from solid foods, you could be piling on more pounds than you realise. If you love smoothies, keep your servings small and don’t go overboard on the almond butter and coconut milk content.
Eat From Smaller Plates
How big are your plates? If they’re anything like the average American dinner plate, the answer is that they’re too big. It was only around the 1960’s when plate sizes got bigger. This was so that we could all eat more – and get fatter. The truth is that your plate doesn’t need to be so big. You could easily eat from a smaller plate and still feel just as satisfied. Try it!
Vary Your Workout Routine
If you aren’t seeing visible results despite working out a lot, it might be that you’re doing the same routine all the time. A new workout routine is effective at first, but eventually our body gets used to it and we plateau. Mix things up. Throw your body a surprise now and then so that it works hard to burn fat once more.
Consume More Fibre
You can’t get fibre from animal products, which means that to get your fix you’ll need to be consuming more fruit, veg and grains. Why fibre? Fibre helps us to feel satisfied for longer, thus preventing us from overeating. And because it’s found in fruit, veg, grains and legumes – such as oatmeal, avocados and apples – you can be sure that your health is benefiting in other ways, too.
Stay happy and healthy!