Strange and impossible to follow advice, “miracle” diets without any evidence behind and other baseless statements sometimes plague the field of nutritional information.
But, over the years, scientists related to the field of nutrition have definitely been able to prove that some strategies are effective when losing weight. It’s time to review them shredz for women.
Drink water, especially before meals
Drinking water can accelerate the metabolism between 24 and 30% in a period of between 1 to 1.5 hours, helping to burn some extra calories.
One study showed that drinking half a liter of water an hour and a half before meals helped people who were following a diet to lose 44% more weight.
Eat eggs at breakfast
Eggs have many benefits, including helping to lose weight.
Replacing a breakfast based on cereals with eggs can lead to fewer calories in the next 36 hours, losing weight and body fat.
And if for some reason eggs cannot be consumed, any other source of quality protein works as well.
Drink coffee (preferably black)
Coffee has sometimes been unfairly demonized. When it is of good quality, it is full of antioxidants and numerous ways to contribute to good health.
Caffeine can raise the metabolism between 3 and 11% and the elimination of fats between 10 and 2%.
That’s right: you have to make sure you do not add large amounts of sugar or other high-calorie ingredients, since that would cancel out all your benefits.
Drink green tea
Green tea contains small amounts of caffeine, but also includes powerful antioxidants called catechins, which are believed to work in synergy with caffeine to improve the fat-burning effect.
Although the evidence is not entirely firm, many studies show that green tea (both the beverage and the extract in the form of a supplement) can help you lose weight.
Cooking with coconut oil
Coconut oil is very healthy. It is high in medium chain triglycerides, which are metabolized differently than other fats.
It has been shown that these triglycerides can raise the metabolism in a range of up to 120 calories a day and also reduce appetite, which could end up consuming up to 256 fewer calories per day.
The idea is not, anyway, to add it to something that has already been cooked in a traditional way, but to replace with coconut oil some of the fats that are usually used for cooking.
Glucomannan is a fiber that, in several scientific studies, has lost weight to research subjects.
Absorbs water and sits in the intestine for a while, making you feel fuller and helping you consume fewer calories.
And it has been shown that people who consume glucomannan supplements lose a little more weight than those who do not.
Cut out the added sugars
Most people consume too much added sugar. This consumption is strongly associated with the risk of obesity and diseases such as type 2 diabetes and heart problems.
If you want to lose weight, it is necessary to reduce the consumption of added sugar and high fructose corn syrup. And you have to make sure you read the food labels well, since many supposedly healthy products are sometimes full of sugar.
Eat less refined carbohydrates
Refined carbohydrates, usually, are sugars or grains that have been stripped of their fibrous and nutritious parts.
Scientific studies show that refined carbohydrates can raise blood sugar quickly, leading to hunger and cravings, and to increase food intake a few hours later. Consuming them is strongly linked to obesity.
So, if you are going to consume carbohydrates, it is better to make sure that you are going to consume them with your natural fiber included.
Follow a low carb diet
Numerous studies show that sticking to a low-carbohydrate diet can help you lose between two and three times more weight than with the standard low-fat diet. And, at the same time, it contributes to better health.
Use smaller plates
Although it may seem impossible at first sight, it has been shown that using smaller plates usually results in lower calorie consumption automatically.
Control portions or count calories
Everything that contributes to being aware of what is eaten is useful. Thus, controlling portion sizes or counting the calories consumed may be a good idea, for obvious reasons.
There are studies that also show that carrying out a food diary, writing what is consumed every day or taking pictures of what you eat, can contribute to the loss of kilos
Have healthy foods nearby in case hunger strikes
Buying and having healthy food on hand prevents recourse to harmful snacks for the diet.
Thus, it is ideal to use fruits, nuts, baby carrots, yogurt or boiled eggs.
Brush your teeth after dinner
Although there are no studies to support this, many recommend brushing your teeth immediately after dinner, which seems to prevent the temptation of a snack at night.
Eat meals with spices
Some spices, such as cayenne pepper, contain capsaicin, a component that can speed up metabolism and slightly reduce appetite.
Do aerobic exercise
Aerobic exercises not only burn calories, but contribute to better physical and mental health.
They seem to be especially effective in losing abdominal fat, which grows around the organs and produces metabolic problems.