Have you been tired of gaining weight again after losing some weight? Researchers and scientists provide us with scientifically proven tips that help us to lose weight eternally. You don’t have to be worried about how to last your weight loss. Try these below tips about food, exercise and lifestyle and you can see an amazing result.
1. Start your day with a big breakfast
Many people think that skipping breakfast is the fastest way to burn your calories and lose weight. The truth is that if you don’t eat breakfast, you will end up eating some harmful sugar-contained foods or you just eat a big meal at the end of your day to make up for it. This makes you put on weight fast. Scientifically speaking, a study conducted in 2013 concluded that there was a greater decline in the hunger hormone – ghrelin in those women who ate a big breakfast than those who ate a small one. Never skip your breakfast.
2. Pick something sweet for breakfast finisher
In scientific terms, in a study from Tel Aviv University Medical Center, researchers divided participants into two groups. One group consumed a 304-calorie breakfast with 10 carb grams and the other one had a 600-calorie breakfast with 60 carb grams including sweets like cookies, doughnuts chocolate. After 4 months in that 8-month study, each person from both groups lost an average of 33 pounds. Yet, the group who consumed less carbs regained 22 pounds while the high-carb group just regained 15. Researchers concluded morning sweet eaters could deal with cravings better than those who didn’t.
3. Add 30 grams of fiber to your daily meals
If you can do this, your weight loss process is just simpler than you can imagine. According to an American Heart Association study, one group was asked to follow a very strict diet with a highly limited sugar foods and a group simply focused on eating 30 grams of fiber every day. After 3 months, both groups achieved the same result; equal weight loss and heart health improvement. This showed that losing weight couldn’t be easier with 30 grams of fiber.
4. If it isn’t water, coffee or tea, stop it
Unfortunately, the majority of people still drink sodas or even juices when on diet. Sodas are considered to be a factor of obesity. Also, when you’re drinking a fruit in a juice form, the fiber is gone and you’re consuming tons of sugar into your body instead. If you want to lose weight, just drink water, coffee or tea.
5. Fill your fridge with veggies
If you don’t have time, instead of a takeaway pizza or fast food, stocking frozen veggies can enable you to make fast and healthy dishes at home. Though frozen, these veggies are still nutritious, at least more than fast food.
6. Reduce the proportion of meat in your diet
According to a 2013 study conducted by the American Journal of Nutrition and Dietetics, vegetarians are often thinner and healthier than those who consume meats. You are not forced to be a vegetarian. You just need to consume more plant protein than animal protein. For instance, you can eat black beans or mushrooms.
7. Earn a place for dairy products
When it comes to weight loss, dairy products are controversial. Nevertheless, you don’t need to cut down on every dairy product. Dairy products provide you with calcium and vitamin D. Vitamin D, in addition to maintaining calcium, helps to convert less sugar to fat for your body.
8. Boost protein intake (but not too much)
Remember to have a sufficient amount of protein every day. If you don’t, excessive protein turns to fat. It takes women 46 grams of protein to keep weight in check, the figure of men is 56.
9. Drink black coffee
Black coffee not only provides you pick-me-up energy in the morning, but also increases your metabolism up to 12 percent for 3 hours, according to a study by the American Journal of Clinical Nutrition.
10. Be careful about your wine
Think about this. One serving of wine contains around 125 calories. Many fishbowl-sized glasses served in everywhere nowadays contain 3 servings, which is equal to a small meal – 375 calories.
11. Have a snack with pistachios
Instead of sweets, why don’t you try foods like pistachios? They require peeling and shelling, which can slow down your cravings.
12. Stay away from alcoholic drinks
A serving of wine or beer is around 125 calories. Moreover, a study published in Obesity found that alcohol leads to the sensitiveness of women’s brains, which makes them to eat more.
13. Use MUFAs at every meal
Monounsaturated fatty acids (MUFAs) is a true fat killer. In a study, women were asked to follow a 1,600-calorie diet high in MUFAs, it only took them 4 weeks to lose a third of their belly fat.
14. Mind extra sugar
According to American Heart Association, the average person consumes over three times the amount of sugar every day. Read food labels before deciding to add more sugar, so if the amount of sugar is already high, stop adding more that white stuff.
15. Buy canned tuna
A 3-ounce serving includes 25 grams of protein in just 157 calories. This is your ideal food for your tonight dinner.
16. Don’t omit spinach
Dark leafy greens like spinach contain a great deal of magnesium which can help to keep your weight in check by balancing blood sugar and insulin levels, according to a 2013 study.
17. Eat fish more often
Omega-3 fatty acids found in fish help to balance blood sugar and burn fat.
18. Have a soup before your lunch
No matter what kind of soup you have before your lunch, it still makes you take in less calorie by 20 percent, according to a 2007 study.
19. Make a combination of fruit and protein
For example, an apple and a cup of milk can provide 10 grams of protein and 5 grams of fiber for around 200 calories. A combination of fruit and protein is unexpectedly great.
20. Replace refined grains with whole ones
Whole grains are good for your weight loss. In one study, women who consumed plenty of wheat germ, brown rice, popcorn and dark bread had 49 percent lower risk of weight gain.
21. Stop obsessing about gluten
Many people try to have a gluten-free diet, a diet doesn’t contain wheat, barley and rye. But the matter is unless you’re suffered from celiac disease, you don’t need to eliminate all gluten foods. Gluten-free junk foods are still bad for you as the regular kind.
22. Learn to recognize sugar
If food contains sugar, it is always said on the label. High fructose corn syrup, molasses, invert sugar, sucrose (any word ending in ‘-ose’), honey, maple syrup and brown rice syrup are all what ‘sugar’ is disguised.
23. Stop relying on processed food
Cooking may be time-consuming. Why not cook something simple? Frozen meals and packaged products are harmful to you in the long run. It takes us 50 percent more calories to metabolize whole foods than processed foods.
24. Spice up your dishes
Capsaicin in chili peppers can accelerate your metabolism and have a4-hour effect on metabolism, according to a study in Physiology & Behaviour.
25. Don’t eat snacks from a bag or box
According to a Cornell University study, people ate 50 percent more chips when they didn’t realize how big the snack bag was. You tend to eat the whole package if you eat straight from it. Choose a few to eat if you really want to indulge.
26. Make your workout fun
It’s just like reading a book. If your teacher tells you to read, you don’t mind reading it. But if you read for fun, you will be willing to read. Make your whole workout fun, for example by creating a great activity with your friends.
27. Become a morning exerciser
45-minute morning exercise helps to boost your metabolism and burns extra 190 calories the rest of the day.
28. HIIT it
High-intensity interval training (HIIT) brings you the result you want in a short period of time. This kind of training burns fat much better than conventional training.
29. Work out before your dinner time
When you finish this pre-dinner workout, you can fill your stomach with dinner, not any harmful unplanned snacks.
30. Work out with friends
If you want to go fast, go alone. If you want to go far, go together. At the moment you want to give up exercising in the morning, your friends may help to drag yourself out of bed. You are less likely to cancel a workout if you know there’s someone waiting for you.
31. Get real in terms of calorie burn
Even if you exercise intensely, you can undo all your hard work if you eat badly. Workout and diet cannot go separately and must go together.
32. Do outside workout
One 2011 study published in the journal Environmental Science & Technology found that outdoor exercise burned more calories and boosted more energy.
33. Don’t fear the weight room
Don’t be worried about being awkward if you cannot lift the barbell as high as other people do. An average woman’s resting metabolism might increase by 100 calories a day if she could do 30-minute strength training twice a week for 4 months, according to study.
34. Make up your favourite workout playlist
Listening to music while exercising helps you to work out longer. Your favorite songs may distract you from the feeling of tiredness.
35. Do workout at home
If you’re too busy to go to the gym or too lazy to do it, why don’t you get in shape at home with inexpensive pieces of equipment like a gym ball, kettlebells, dumbbells.
36. Pay by cash instead of credit card
This helps to control your money and food you buy daily. When using credit card, you don’t really know how much you spend on food and therefore you may buy more harmful food. Researchers believe that there is a close connection of credit cards and impulse buys.
37. Don’t decrease your activity after exercising
You just worked out this morning, which doesn’t mean you can use elevator instead of stairs. After morning exercise, obese teenagers considered that exercise an excuse to decrease the amount of workout the rest of the day, according to a French study. No matter if you exercise in the morning or not, don’t get sluggish later in the day.
38. Write down what you eat
This helps to control what you eat daily easier. A study found that participants who kept a daily food journal lost twice as many calories as those who didn’t.
39. Stay away from Pinterest and Instagram
Viewing a lot of gorgeous high-calorie food photos on Pinterest and Instagram may cause you to pick high-fat fare next time when you’re hungry.
40. Control your stress
There is a close connection between stress hormone cortisol and food cravings, junk food or belly fat. Stress also slows down your calorie burning process, according to One Ohio State University study.
41. Eat meals with no distraction
You tend to eat more when you’re doing other things while eating. Replying to emails, watching TV or scrolling down your Facebook feeds. If you have those habits when eating, just remove them.
42. Grab any opportunities to exercise
Don’t think that you have to go a gym to get exercise. Your small daily chores like raking leaves, gardening or playing tug-of-war with your dog all burn your calories.
43. Prioritize your sleep
In addition to type 2 diabetes, depression and stress, sleep deprivation can also make you gain more weight. According to University of Chicago research, people who had well-rested sleeps had more likelihood of losing weight than those who didn’t.
44. Adjust your eating speed
A study of 3,000 found that the fastest eaters increased the risk of being overweight up to 84 percent or more. Never hurry when enjoying your meals.
45. Play video games
You can play video games to forget about your food cravings. This helps to cut down your chance of grabbing unhealthy snacks.
46. Put healthy snacks on your desk
According to a St. Bonaventure University research published in Appetite journal, people tend to choose something within their reach to snack on though they love something else bad like potato chips.
47. Don’t transfer your food to serving dishes
If you can eat your meals without serving dishes but straight from pots and pans, it is likely that you eat 20 percent less, according to a 2012 study.
48. Choose small plates more often
People tend to eat less when food is presented on a small plate than on a big plate. Rearrange your kitchen cupboards so that you can see the small plates first on opening while the big plates are on a hard-to-see shelf.
49. Keep your house cold
According to a study of Diabetes journal, just a little bit chilly temperature can increase your body’s brown fat up to 40 percent. The role of brown fat is to burn your calories to keep yourself warm.
50. Chew gum
In a University of Rhode Island study, people chewing gum had 8 percent more calories burned than people who didn’t.
51. Set an activity alarm
Usually people set alarm for morning struggles with their bed. While too much work sitting can damage your health, you should set an alarm for 30-minute activity. This helps to improve 30 percent of metabolism, according to the research of American Journal of Clinical Nutrition.
52. Wear a belt
A combination of paints and a belt may not be as comfortable as you wish, but this will silently remind you of your current physical state.
53. Eat in a relaxing place
Stressful environments like the office full of deadlines and to-do lists are perfect for making yourself want more food. There was a likelihood of eating 18 percent less when people were in a pleasant place without anxiety triggers.
54. Present your food carefully
The color of your dish affects how much you eat.A Cornell University study conducted in 2012, the low color contrast of food made diners serve themselves 22 percent more from a buffet.
55. Drink a glass of cold water before any meal
A German study showed that 16 ounces of cold water boosted metabolism by 30 percent for an hour. After drinking, if your stomach is still groaning, eat.
56. Put on an activity tracker
The figures about heart rate or calories burned from a wearable tracker may incentivize you to try harder and harder.
57. Check your drugs
You have tried a lot the above ways including eating healthily and exercising regularly, but there’s still no sign of losing any pounds. You may need to look at your prescription. Diabetes drugs, blood-pressure drugs, antidepressants and other medicine may cause the side effect of weight gain.