02 Feb The Science of Weight Loss, Part Three: Weight-Loss Protips
The weight loss industry is full of myths.
People are often advised to do all sorts of crazy things, most of which have no evidence behind them. However, over the years, scientists have found a number of strategies that seem to be effective.
Here is Part 3 in the PHMP’s series The Science of Weight-Loss.
01 Drink Water, Especially Before Meals
One study showed that drinking a half-liter (17 ounces) of water about half an hour before meals helped dieters eat fewer calories and lose 44% more weight, compared to those who didn’t drink the water.
Drink a glass of water 30 minutes before meals to benefit from its appetite-reducing benefits.
02 Eat Eggs For Breakfast
Eating whole eggs can have all sorts of benefits, including helping you lose weight.
If you don’t eat eggs, that’s fine. Any source of quality protein for breakfast should do the trick.
03 Drink Coffee (Preferably Black)
Quality coffee is loaded with antioxidants and can have numerous health benefits.
Just make sure not to add a bunch of sugar or other high-calorie ingredients to your coffee. That will completely negate any benefits.
Coffee has been unfairly demonized — the PHMP has extensively covered the health benefits of coffee!
04 Drink Green Tea
Like coffee, green tea also has many benefits, one of them being weight loss.
Like coffee, the PHMP has bountiful coverage of the benefits of green tea.
05 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 (13).
Additionally, it may reduce the loss of muscle mass typically associated with low-calorie diets.
Approach this method of weight-loss cautiously: higher-quality studies are needed before any stronger claims can be made.
06 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.
Studies show that people who supplement with glucomannan lose a bit more weight than those who don’t.
You can find glucomannan supplements not only at vitamin shops and pharmacies but also online.
07 Cut Back on Added Sugar
Added sugar is one of the worst ingredients in the modern diet. Most people consume way too much.
If you want to lose weight, cut back on added sugar. Just make sure to read labels, because even so-called health foods can be loaded with sugar.
08 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.
If you’re going to eat carbs, make sure to eat them with their natural fiber.
09 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.
How many carbs should you eat per day to lose weight? We have an article that asks and answers that very question!
10 Smaller Plates, Portion Control, and Counting Calories
Using smaller plates has been shown to help some people automatically eat fewer calories.
Portion control — simply eating less — or counting calories can be very useful, for obvious reasons.
Anything that increases your awareness of what you are eating is likely to be beneficial.
11 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.
Here’s an article detailing some easy and healthy food swaps for snacking.
12 Take Probiotic Supplements
However, the same doesn’t apply to all Lactobacillus species. Some studies have linked L. acidophilus (a type of bacteria found in your intestines) with weight gain.