There are two kinds of people in the world: those who have tried different diets and fad exercises to lose weight and those who haven't yet. For most of us, we're somewhere in between. With so much conflicting information about what works and doesn't, it can be hard to know where to start or what to do next.
Look no further than these 10 scientific-proven ways to lose weight and live a healthy life for the best chance at losing and maintaining weight. Follow them now, and you will thank yourself later!
1) Start your day with protein
Breakfast is the most important meal of the day. You should always take it and eat 200 calories in the morning. One way to ensure you eat enough in the morning is by starting your day with protein.
Research shows that people who start their days with protein are likelier to stick with a healthy diet, have better mental health, and lose weight faster than those who don't.
Eggs are an easy way to get protein without consuming too many calories. If you don't like eggs, try nuts, yogurt, or cottage cheese on toast for breakfast instead.
2) Avoid sugary drinks
When we consume sugar, it causes our blood sugar levels to rise. This will trigger your pancreas to produce insulin, which helps move the sugar from your bloodstream into the cells. It also tells the liver not to release more glucose into your bloodstream.
Once you have started this cycle of having sugary drinks, your body will crave more and more because it's addicted to the dopamine high that comes with consuming sugar.
3) Eat soluble fiber
When it comes to weight loss, there is no magic pill. However, soluble fiber can help you lose weight in a few ways. Soluble fiber delays the emptying of food from your stomach into the intestines, so it can increase feelings of fullness and prevent overeating. It also decreases cholesterol levels, reducing heart disease risk factors.
And since high intakes of soluble fibers have been shown to reduce sugar cravings, they may be helpful for people with diabetes or who are trying to control their blood sugar levels.
In addition, soluble fiber may improve gut function by changing bacteria in the gut microbiome composition in healthy people and those with irritable bowel syndrome.
4) Cut down on refined carbs
One of the best ways to lose weight, according to science, is by cutting down on refined carbs. There have been mixed reviews about whether or not this works for everyone, but it's worth trying if you're looking for a way to get your weight under control.
If you feel like giving up on your diet is the only way out of the struggle, try cutting back on refined carbohydrates for two weeks before deciding it doesn't work! You might be surprised at how your body will thank you.
5) Do daily walks in the nature or park
Many people think the most crucial part of losing weight is eating healthily. However, science has proven that exercising is just as important.
It's not about burning as many calories as possible; it's about getting your heart rate up and working out in a natural environment. Walking in nature or parks can benefit your mental health, but it also helps you get healthier.
6) Avoid processed foods
Avoid processed foods. Processed foods are often high in sugar, salt, and unhealthy fats. They also lack nutrients which can cause the body to crave more food.
Plus, most processed foods contain an artificial sweetener like aspartame, which is linked to weight gain, depression, and heart disease.
7) Limit your sodium intake
One of the easiest ways to lose weight is by limiting sodium intake. The average American consumes 2,400 milligrams of sodium daily, more than twice the recommended limit the World Health Organization set. This can lead to health problems such as high blood pressure, heart disease, stroke, stomach cancer, and kidney failure.
The best way to reduce salt intake is by cooking at home with fresh ingredients. The most common sources of sodium are processed foods like boxed meals, canned soup, frozen dinners, fast food items like burgers and fries, or prepared meals from grocery stores. Ensure you don't have processed foods in your house so you don't get tempted when hungry.
8) Get enough sleep
It is vital to get enough sleep each night. Studies show that insufficient sleep can lead to weight gain and health problems. Start getting better sleep by ensuring you are in bed simultaneously every night.
If you have trouble falling asleep, try listening to soothing music or reading a book before bed. It may also help if you turn off your phone or computer once it's time for bedtime.
9) Avoid crash diets
Crash diets are not just unthey're; they're ineffective too. They deprive you of essential nutrients that your body needs for fat loss, muscle maintenance, and energy production—which means that you'll only be setting yourself up for more weight gain.
Plus, short-term deprivation leads to binge eating unhealthy food when the diet ends—saying that crash dieting will backfire.
10) Drink plenty of water
Drink plenty of water. Drink at least eight glasses of water every day. Drinking eight glasses of water daily is the most effective way to lose weight and live healthily. The human body is primarily composed of fluids. Drinking enough fluids keeps your tissues hydrated, and energized, combats fatigue, reduces muscle cramps, and supports the elimination of toxins through urine.
Water also helps regulate the body's temperature, reducing cravings for sugar-laden drinks like sodas or fruit juices that can cause weight gain by boosting blood sugar levels. You will feel full faster when drinking water before or during meals because it takes up space in your stomach that might otherwise be filled with food, which reduces overeating.
