1. Drink Water, Especially Before Meals
1. Drink Water, Especially Before Meals
It is often claimed that drinking water can help with weight loss — and that’s true.
Drinking water can boost metabolism by 24–30% over a period of 1–1.5 hours, helping you burn off a few more calories trusted source
2. Eat Eggs For Breakfast
Eating whole eggs can have all sorts of benefits, including helping you lose weight.
Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours as well as lose more weight and body fat.
3. Drink Coffee (Preferably Black)
Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants and can have numerous health benefits.
Studies show that caffeine in coffee can boost metabolism by 3–11% and increase fat burning by up to 10–29%.
4. Drink Green Tea
Like coffee, green tea also has many benefits, one of them being weight loss.
Though green tea contains small amounts of caffeine, it is loaded with powerful antioxidants called catechins, which are believed to work synergistically with caffeine to enhance fat burning
5. Try Intermittent Fasting
Intermittent fasting is a popular eating pattern in which people cycle between periods of fasting and eating.
Short-term studies suggest intermittent fasting is as effective for weight loss as continuous calorie restriction
6. Take a Glucomannan Supplement
A fiber called glucomannan has been linked to weight loss in several studies.
This type of fiber absorbs water and sits in your gut for a while, making you feel more full and helping you eat fewer calories
7. Cut Back on Added Sugar
Added sugar is one of the worst ingredients in the modern diet. Most people consume way too much.
Studies show that sugar (and high-fructose corn syrup) consumption is strongly associated with an increased risk of obesity, as well as conditions including type 2 diabetes and heart disease
8. Eat Less Refined Carbs
Refined carbohydrates include sugar and grains that have been stripped of their fibrous, nutritious parts. These include white bread and pasta.
Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity
9. Go on a Low-Carb Diet
If you want to get all the benefits of carb restriction, then consider going all the way and committing to a low-carb diet.
Numerous studies show that such a regimen can help you lose 2–3 times as much weight as a standard low-fat diet while also improving your health
10. Use Smaller Plates
Using smaller plates has been shown to help some people automatically eat fewer calories
However, the plate-size effect doesn’t appear to affect everyone. Those who are overweight seem to be more affected
11. Exercise Portion Control or Count Calories
Portion control — simply eating less — or counting calories can be very useful, for obvious reasons
Some studies show that keeping a food diary or taking pictures of your meals can help you lose weight
12. Keep Healthy Food Around in Case You Get Hungry
Keeping healthy food nearby can help prevent you from eating something unhealthy if you become excessively hungry.
Snacks that are easily portable and simple to prepare include whole fruits, nuts, baby carrots, yogurt, and hard-boiled eggs.
13. Take Probiotic Supplements
Taking probiotic supplements containing bacteria of the Lactobacillus subfamily have been shown to reduce fat mass
However, the same doesn’t apply to all Lactobacillus species. Some studies have linked L. acidophilus with weight gain
14. Eat Spicy Foods
Chili peppers contain capsaicin, a spicy compound that can boost metabolism and reduce your appetite slightly
However, people may develop tolerance to the effects of capsaicin over time, which may limit its long-term effectiveness
15. Do Aerobic Exercise
Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health.
It appears to be particularly effective for losing belly fat, the unhealthy fat that tends to build up around your organs and causes metabolic disease
16. Lift Weights
One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode
The best way to prevent this is to do some sort of resistance exercise such as lifting weights. Studies show that weight lifting can help keep your metabolism high and prevent you from losing precious muscle mass
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