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Weight Loss Tips That Are Science-Backed And Nutritionist Approved
There are several means and methods that help promote weight loss. From exercises to supplements to foods, the list is never-ending. While most of us have the idea of losing weight in our mind, it seems to be the easy-said-than-done thing for.
But there is no need to be stressing yourself with the thought of crash diets or rigorous workouts, all you need to do is to have a closer watch on what to eat and what not to eat. It is a known fact that people will go to extreme ends to fulfil their desire to 'lose weight,' and to feed to this frenzy, there are countless products available in the market.
Best And Easy Juices For Stomach Upset And Indigestion
Most people blindly follow fad diets, starve, or go for detox diets not knowing that they may lead to serious health problems. Surely, these are 'quick' ways to lose weight but does not last in the long run.
Today, we will bring a list of weight loss tips that are nutritionist-approved and based on study evidence.
8 Must-Know Tips For An Indian Diet For Weight Loss
Genuine Weight Loss Tips That Are Scientifically Proven
1.
Reduce
your
intake
of
added
sugar
and
read
the
labels
of
foods
you
buy
from
the
store
[1].
2.
Reduce
consumption
of
refined
carbohydrates,
such
as
white
bread,
pasta,
white
flour,
white
rice,
pastries,
soda,
breakfast
cereals
etc.
as
these
can
spike
blood
sugar
rapidly,
leading
to
hunger,
cravings
and
increased
food
intake
[2].
3.
Adopt
a
low-carb
diet
if
you
want
to
restrict
the
carbohydrate
intake
and
this
can
help
you
lose
2-3
times
as
much
weight
as
a
standard
low-fat
diet
[3].
4.
Eat
more
vegetables
and
fruits,
they
contain
fewer
calories
and
more
fibre,
a
suitable
combination
that
help
promote
weight
loss
[4].
5.
Add
more
fibre
into
your
diet
as
fibre
in
foods
can
help
increase
satiety
and
thereby
manage
your
weight
over
the
long
term
[5].
...
6.
Eat
more
protein-rich
foods
such
as
eggs,
lean
meat,
yoghurt
etc.
as
it
is
the
primary
nutrient
essential
for
losing
weight
[6].
7.
Eat
real
foods,
that
is
whole,
single-ingredient
foods
(whole
foods
are
plant
foods
that
are
unprocessed
and
unrefined
before
being
consumed)
[7].
8.
Add
spicy
foods
to
your
diets,
such
as
chilli
peppers
and
other
foods
that
contain
capsaicin
(a
compound
that
can
boost
metabolism
and
healthily
reduce
appetite)
[8].
9.
Drink
green
tea
to
boost
your
weight
loss
journey,
as
it
is
loaded
with
powerful
antioxidants
called
catechins
that
can
help
burn
fat
[9].
10.
Skip
the
milk
and
drink
black
coffee
as
the
caffeine
content
can
help
boost
fat
burning,
and
avoid
adding
too
much
sugar,
cream,
or
dairy
whitener
[10].
...
11.
Drink
water
before
meals
as
water
can
boost
metabolism,
helping
you
burn
off
a
few
more
calories
and
can
also
help
limit
calorie
consumption
[11].
12.
Chose
whole
eggs
for
breakfast,
as
it
not
only
helps
you
lose
weight
and
body
fat
but
also
help
you
eat
fewer
calories
for
the
next
36
hours
(after
breakfast)
[12].
13.
Instead
of
breakfast
and
dinner,
make
lunch
your
main
meal
of
the
day
to
aid
weight
loss
[13].
14.
Use
coconut
oil
for
cooking
as
the
fats
present
in
the
oil
have
been
shown
to
boost
metabolism
and
also
reduce
your
appetite
[14].
15.
Exercise
portion
control
because
eating
in
large
quantities
has
never
been
proven
to
be
healthy
for
anyone
(unless
you
have
any
eating
disorders
that
medically
requires
you
to
eat
in
large
quantities)
and
doing
this
can
be
very
useful
for
weight
loss
[15].
...
16.
Use
smaller
plates
to
eat
your
food
as
studies
have
proven
that
this
automatically
causes
people
to
eat
fewer
calories.
This
is
similar
to
practising
portion
control
[16].
17.
Intermittent
fasting
is
a
method
of
eating
by
following
regular
short-term
fasts.
That
is,
you
go
between
periods
of
eating
and
fasting.
Intermittent
fasting
is
not
about
what
to
eat
but
is
all
about
the
'when
to
eat,' and
is
proven
to
be
as
effective
as
calorie
restriction
(when
it
comes
to
weight
loss)
[17].
Here
is
a
step-by-step
guide
to
intermittent
fasting.
18.
Carry
healthy
snacks
with
you,
as
this
will
prevent
you
from
reaching
for
unhealthy
fried
snacks
when
you
feel
hungry
[18].
Check
out
some
healthy
snack
recipes
here.
19.
Chewing
your
food
slowly
can
help
you
eat
fewer
calories
and
promote
the
production
of
hormones
linked
to
weight
loss
[19].
20.
Probiotic
supplements
that
contain
bacteria
of
the
Lactobacillus
subfamily
have
been
shown
to
reduce
fat
mass.
Talk
to
your
doctor
and
add
probiotic
supplements
to
your
diet
[20].
...
21.
Instead
of
picking
a
specific
diet
to
lose
weight,
chose
to
eat
healthily.
The
focus
should
be
to
nourish
your
body
with
essential
nutrients
and
not
depriving
it
[21].
22.
Doing
aerobic
exercise
has
been
proven
to
be
effective
for
weight
loss
as
it
is
a
brilliant
means
to
lose
weight,
especially
belly
fat
[22].
23.
Lifting
weights
can
also
help
with
weight
loss,
studies
point
out
[23].
24.
Proper
and
regular
sleep
is
one
of
the
primary
steps
towards
a
healthy
weight
loss
journey.
Also,
poor
sleep
is
one
of
the
strongest
risk
factors
for
obesity
[24].
25.
Identify
situations
that
trigger
out-of-control
eating.
You
can
do
this
by
keeping
a
journal
and
write
down
what
you
eat,
how
much
you
eat
when
you
eat,
how
you're
feeling
and
how
hungry
you
are
to
under
the
patterns
[25].
On A Final Note…
Crash dieting and improper diet will not help you achieve a healthy body, but instead, decreases your physical performance, strength and fitness and paves way for premature ageing as well as decrease levels of immunity. By incorporating proper nutrition and exercises, one can promote healthy weight loss which can aid in improving fitness, physical performance and overall well-being.
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