Science Based 7 Weight Loss Tips That Are Proven
The weight-loss industry is full of myths, most people are being told to do all sorts of crazy things. Most of which have no evidence behind them, fortunately researchers have found a number of strategies that are actually effective for weight loss and that's what I'm looking at in this article.
1. Don't drink calories including sugary soda and fruit juices
Added sugar has become a big problem in our diet but sugar in liquid form then worse, so to show that liquid sugar calories may be the single most fattening. but fruit juice should not be an every day drink on that note to lose weight.
2. You should drink water especially before and after meals.
Drinking more water helps to keep your stomach feeling full which in turn helps to reduce appetite. one study showed that drinking a half liter or 17 ounce bottle of water about half an hour before meals helps diet as fewer calories and lose 44% more weight “healthline.com”, interestingly in this controlled trial in 62 overweight and obese women who were doing a weight loss program for 24 weeks, they found those who swapped out diet drinks the sugar free drinks for water after their lunch lost more weight and had improved blood glucose and insulin levels, see the take away is trying to drink more water than any other beverages including sugar-free beverages
3. Keep healthy food around in case you get hungry.
Keeping healthy foods close by can help prevent you from eating something unhealthy if when food cravings occur now a few snacks that are easily portable and simple to prepare include whole fruit a handful of nuts baby carrots yogurt or ahard-boiled egg or two preparation and planning is very important when it comes to weight loss.
4. Use smaller plates
Using small plates is shown to automatically help people eat fewer calories, in some studies it's kind of like a trick but it seems to work for example which of the following plates looks more full to you the one to the right of course but actually both dishes contain exactly the same amount now psychologists have been studying this phenomenon and it really works for those who want to lose weight do you often use really large plates or bowls at home they look really nice but they do make you eat more so swap them out.
5. Lift weight
One of the worst effects of dieting and intentional calorie restriction is that it can cause muscle loss and a slowdown in the table, the best way to prevent this from happening is to do a form of resistance exercise like lifting weights or body weight exercises. Now studies show that weight lifting can help keep your metabolism high and prevent you from losing precious muscle mass of course it's not just important to lose fat you also want to make sure that what is beneath looks good, now doing some sort of resistance exercise is critical for that.
6. Get good sleep
Sleep is highly under rated but it may be just as important as good nutrition and exercise inadequate sleep is one of the strongest risk factors for obesity in this study short sleep duration was found to raise obesity risk by 89% in children and 55% in adults which is massive a poor sleep can increase hunger and cravings and cause a biochemical tendency for weight gain by disrupting hunger hormones like ghrelin and leptin so one of the best ways to do this is to simply plan your evenings to go to bed a bit earlier.
7. Don't “diet” eat healthy instead
One of the biggest problems with diets is that they almost never ever work in the long run, if anything people who diet tend to gain more weight over time and studies show that dieting is a consistent predictor of future weight gain instead of going on a diet make it your goal to become a healthier happier and fitter person focus on nourishing your body instead of depriving it and weight loss should follow as a natural side-effect.
today's work out so let's just keep going keep focused and remember right now you are investing in you and your health and I know as a trainer with over 25 years experience I know how to transform our bodies and our minds, these are results from my work outs of every single age very background people that have never even worked out before or I've worked out you've done diets and their weight has yo-yoed backwards and forwards mine is about keeping the results.
it's about a lifes tyle it's about seeing your body change that's good and let's just keep going you've got last 10 seconds coming up now and let's just keep going. you can do it and I'll count you down from the last five nearly done, so this is really a nice aerobic exercise and sculpting
three let's go two and one alright so we are already now on move number five, now this one you're going to be in a split stance and it's as if you're about to sprint and we're going to do 30 seconds on one leg then we will change to the other leg okay so let's drive that up that's good so with this one here the benefit here you are working through your upper body you're working through your middle body
we're toning through your abdominals we're working on your core stability we're also timing through the legs let'sjust keep that going that's good and you want to keep pushing your self when it feels challenging that's when we really get the results that's good we've got 10 more seconds left on this leg then we're going to change to the other side let's go for take it three two and one let'snow change take that to the opposite leg so you're driving that leg up as if you're about to run keep going that's good then we just got two moves after this.
so we're nearly done today keep thinking of those benefits a look at these real results this is as a result of simply working out and eating a healthy diet alright that's good let's go last ten seconds and then we've got from now let's drive it up go five take it four three two and one alright so move number six stand with your feet wider than shoulder it's distance part we're going to reach the hands up and then down to the side so this one here again
we are just increasing with calorie burn but also what we're doing now we're shaping into the waist this is where we're going to lose those inches take it from one side to the other make sure you don't mean forwards neither lean backwards you're literally just going down to one side and really take that arm out as far down try and get it but on to the line of the knee reach it across that's good coming down so these side bones are really good for working your internal and external obliques which means these crisscross muscles across your waist have to draw in those tummy muscles that's good and reaching it over so we are less than halfway through on this one it's good and you've just got now twenty seconds to go let's keep that going each time try and come down a little bit further and then we've got the last move now the last move we're going to come down on to the ground to perform the abdominal crunch, if you don't like doing exercises on the floor for your tummy you can stand up and just do neela for 60 seconds alternating knee lifts all right so let's now come down on to the ground this is a move seven finger tips to the side.
thanks for reading make sure to give this article to other if you found it informative and don't forget to subscribe to the this site by clicking the red subscribe button that's going to help shape and sculpt into the that's good and so we're well over half ways through