10 Scientifically Proven Ways to Lose Weight
Forget about all of those diet fads and all of that poor weight loss advice you’ve been given over the years – follow these simple, scientifically proven ways to lose the weight for good.
You already know that you can’t believe everything you read, and that’s especially true when it comes to losing weight. There is a ton of bad dieting advice out there, from cutting out carbs completely to those all-liquid diets. If you’re looking for a quick fix, that’s just not going to happen, however, there are a number of simple ways to effectively lose those stubborn pounds that have been scientifically proven to help.
Eat More Eggs
If you aren’t already eating eggs, you should be. Egg yolks were unfairly vilified for decades because they contain cholesterol and saturated fat. To this day, egg white omelets and other yolk-free recipes have become synonymous with “healthy” to many people, with the yolk looked upon as something that would gum up the arteries and increase the risk of a heart attack. But tossing out the yolk means tossing out some of the most nutritious parts of the egg.
There is no evidence that dietary cholesterol results in plaque building up in the arteries, and eggs are inexpensive, high in protein and rich in an array of essential nutrients. They’re also the ultimate diet food. Foods that are high in protein have been found to decrease appetite as well as to increase fullness and satisfaction as compared to food that don’t have as much protein. In fact, research out of Saint Louis University in Saint Louis, Missouri found that those who ate eggs for breakfast could experience as much as a 65% greater weight loss over an eight week period, compared to participants who ate bagels for breakfast. (1, 2)
Cut Out Processed Foods
Processed foods, which includes most packaged store-bought foods like microwave meals, breakfast cereal, chips, soda, bacon, bologna and the like, may be convenient, but they’re also filled with toxic ingredients like artificial colors and flavorings, preservatives and additives. Those substances, combined with heavy processing, actually change the composition of the food from something that may have been natural, to one that isn’t anywhere near its original state. Those foods wreak havoc on the metabolism and health in general, causing problems like excessive inflammation, cell damage, hormonal imbalance and weight gain.
Processed foods are also typically high in calories, fat and added sugars – and, even worse, the compounds in them are designed to encourage you to eat more and more, so not surprisingly, they’re also more likely to causing food binging and addictive food behaviors than foods that aren’t processed. (3)
Add More Fiber To Your Diet
One of the best ways to fight blood sugar swings that can lead to unhealthy cravings (and ultimately weight gain) is to eat plenty of fiber, as it helps to stabilize blood sugar. Eating foods that contain water-soluble fiber may be especially effective for supporting weight loss as they help to increase that feeling of fullness while triggering the release of satiety hormones. In turn, that naturally makes us eat less without even having to think about it. Additionally, consuming more fiber helps to ensure more healthy gut bacteria, which has been associated with a lower risk of obesity. (4, 5, 6)
Don’t add too much fiber too quickly, however. It’s best to increase intake gradually in order to avoid digestive discomfort like bloating or diarrhea.
Eat Whole Foods From the Earth
Eating whole, single ingredient foods that come directly from the Earth, like carrots, apples and virtually any fruit or veggie that comes from the ground and not in a can, as well as foods like nuts, seeds and salmon, is one of the best things you can do for your health and your waistline.
Following this general rule automatically means eliminating most processed foods, added fat and sugars, while flooding the body with healthy nutrients it requires for proper functioning. Whole foods tend to be more filling naturally, which also makes it easier to control calories. (7)
Drink Plenty of Water
You may have heard that drinking water to help you lose weight is simply a myth, but there is actually truth to this claim. Research has found that simply by drinking a half-liter (17 ounces) of water can increase the total calories you burn by as much as 30% over the following hour. (8, 9)
Replacing sodas and other beverages that are high in calories and sugar, as well as diet soda which contains artificial sweeteners that can harm weight loss efforts, with water, is especially effective for losing pounds. Aim to drink at least eight 8-ounce glasses of water each day. (12)
Follow a Higher Protein Diet
While you should never eliminate carbs completely, you should follow a diet that contains more protein as a high-protein diet has been shown in studies to raise the metabolism by as much as 100 calories a day. (13)
Consuming more protein will also help you feel fuller and decrease appetite. Research has found that those who follow a high-protein diet tend to consume more than 400 fewer calories on a daily basis as compared to those who don’t. (14)
Limit Liquid Calories
Replace as many of those liquid calories with healthy, calorie-free water, as mentioned. Drinking beverages like fruit juice, soda, chocolate milk or energy drinks are bad for your overall health and well-being, in addition to harming your weight loss efforts and putting you at a greater risk of obesity. A study out of Boston’s Children’s Hospital found an alarming 60% increase in the risk of obesity among children, for every serving of a sugar-sweetened beverage they drank on a daily basis. (15)
Trade Some of Your Current Fat Sources For Coconut Oil
Coconut oil is chockfull of vitamins, minerals and fiber, and it also contains healthy fats known as medium-chain fatty acids, or MCFAs, which are unique fats that include capryilic acid, lauric acid and capric acid. These fats standout as they are metabolized different than other fats, and have been shown in scientific research to raise the metabolism slightly, while helping you to consume fewer calories overall. (16, 17)
A 2009 study out of Brazil looked at the weight loss link between women who consume coconut oil and found that it reduced abdominal obesity, leading the researchers to conclude that it may be especially good for reducing belly fat. Research in 1985 discovered that just one single injection of capric acid resulted in the “initially rapid, then gradual decrease in food consumption and a parallel loss of body weight” in male rats. (18, 19)
This doesn’t mean that you should add coconut oil to your diet, but instead, use it to replace other fat sources like vegetable oils and butter.
Take a Probiotic Supplement
A gut that’s out of balance can cause all sorts of health problems, from digestive issues and allergies to heart disease and weight gain. Taking probiotics helps to ensure a proper balance of these healthy, live bacteria, which can improve heart health, strengthen the immune system and support weight loss. Research has found that probiotics may also help to block the absorption of dietary fat, while lowering the appetite as well as inflammation. (20, 21, 22)
Get Your Zzzs
Getting a good night’s rest isn’t something that you should consider optional, in fact, sleep plays a significant role in weight loss and it can even help prevent weight gain in the future too. One reason is because a lack of sleep disrupts the production of appetite hormones, which causes one to feel hungrier the next day and can even lead to binges. (23)
Research has shown that those who are sleep deprived are as much as 55% more likely to become obese, as compared to those who get quality rest each night – and, that number goes up even more in children. (24)
Forget About Dieting: Change Your Lifestyle
Forget about those fad diets, or going on any type of “diet” at all. Focusing on changing your overall lifestyle by following these scientifically proven ways to lose weight, will set you up for a lifetime of better health. Nourishing your body with healthy nutrients, drinking lots of water, exercising regularly, and getting a good night’s sleep as often as you can, equals a healthier, happier and slimmer you.
A Natural Weight Loss Supplement Can Help!
A natural weight loss supplement can help you achieve your desired weight sooner and will help maintain it after you reach your goal. When taken correctly, supplements like Garcinia Cambogia, Forskolin, Green Coffee Bean Extract and Caralluma Fimbriata will help you reach your weight loss goals by decreasing your appetite, making you feel fuller every time you have a meal and more satisfied. As an additional benefit, these supplements will burn fat for energy and help to build lean muscle mass.
Schwartz Bioresearch has developed the most effective weight loss supplements on the market to help you lose weight naturally without any nasty side effects.