How to loss weight

How to loss weight

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 are 10 weight loss tips that are actually evidence-based.

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

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

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.

If you don’t eat eggs, that's fine. Any source of quality protein for breakfast should do the trick.

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 the caffeine in coffee can boost metabolism by 3–11% and increase fat burning by up to 10–29%.

Just make sure not to add a bunch of sugar or other high-calorie ingredients to your coffee. That will completely negate any benefits.

You can shop for coffee at your local grocery store, as well as online.

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.

Although the evidence is mixed, many studies show that green tea (either as a beverage or a green tea extract supplement) can help you lose weight.

Green tea is available at most pharmacies, health stores, and grocery stores, as well as online.

5. 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.

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

6. 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.

Anything that increases your awareness of what you are eating is likely to be beneficial.

7. 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.

8. 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 (34).

You can shop for probiotic supplements at many grocery stores, as well as online.

9. 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 cause metabolic disease.

10. 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.

Of course, it's important not just to lose fat — you also want to build muscle. Resistance exercise is critical for a toned body.

-> Exercises for weight lossing

1. Forward Lunge:-


A.Stand tall with feet hip-width apart. Place hands on hips or hold weights by sides to start.

B.Take a controlled step forward with the right leg. Keeping spine tall, lower body until the front and back leg form a 90-degree angle
.
C.Pause, then step right leg back to start. Step left leg forward to repeat on the other side

Sets:3

Reps:10 per side

Mistakes and Tips:

There are many variations to the lunge, but the classic forward lunge is still very effective for weight loss, as it works multiple muscles at once (think: glutes, quads, and hamstrings).

2. Burpee:-


A.Stand with your feet shoulder-width apart and arms at your sides. Push your hips back, bend knees, and reach palms to the ground to lower into a crouch.

Immediately lower back into a squat for the next rep. Repeat 8 to 12 times. Complete 3 sets.

B.With hands shoulder-width on the floor directly in front of feet, and shift your weight to them to jump back and land softly in plank position.

C.Jump feet forward so they land just outside of hands. Jump explosively into the air, reaching hands overhead or leaving by sides.

Sets:3

Reps:8 to 12

Mistakes and Tips:

This exercise effectively targets your core, chest, and legs simultaneously. Feel the burn and know you're building lots of lean muscle.

3. Squat :-

A.Start with feet hip-width apart, arms either at sides holding weights or clasped in front of chest.

B.Keeping weight in heels and back straight, sit hips back and bend knees to lower into a squat until thighs are parallel to the floor. Remember to keep knees in line with toes the entire time. Maintain an even pace and rise back to start.

Sets:3

Reps:15

Mistakes and Tips:

Squats are one of the best exercises for weight loss and for building overall strength. When you do them correctly, you engage your core and entire lower body.

4.Double Jump:-


A.Stand with feet slightly wider than hip-width apart and lower into a deep squat.

B.Rise up as if you're jumping, but land in a lunge position with your right leg back.

C.Use momentum to jump from this lunge position back to a squat. Then repeat, landing in a lunge on the opposite side.

Sets:2

Reps:Repeat for 45 seconds

Mistakes and Tips:

Take your traditional squats up a notch by incorporating a jump and lunge. The movement will increase your heart rate and you'll feel the burn in your abs, butt, and legs.

5.Mountain Climbers:-

A.Start in a plank position on the floor. Drive the right knee in toward chest without raising hips or allowing right foot to touch the floor.

B.Place right foot back in plank and repeat on the other side, driving the left knee in toward chest. Repeat, alternating legs.

Sets:3

Reps:Repeat for 1 minute

Mistakes and Tips:

Mountain climbers are an excellent way to burn calories. The quick leg motion targets obliques, butt, and hamstrings