10 Scientific Ways to Lose Weight
Between all of the trending diets and celebrity-endorsed exercise programs, the world of weight loss has become polluted with false advice and incredibly confusing. It's no wonder that the vast majority of those trying to lose weight inevitably fail. If you're tired of struggling and want some practical help to lose weight, you're in luck. Follow along to discover 10 science-backed tips and tricks to shed your excess pounds.
If you've been struggling to lose weight, you're not alone. In fact, over the past 12 months in America, nearly half of the population has attempted to lose weight with one method or another.
1. Adopt Regular Exercise
It comes as no surprise to hear that regular exercise is one of the best methods for your successful weight loss strategy.
The reason why your diet and exercise regime is so important is that you simply can't lose weight while eating more calories than you burn. In order to shed pounds, your body will need to be in a caloric deficit, meaning you burn more calories than you consume.
The easiest way to accomplish this is to add calorie-burning exercise into your daily routine.
Of course, it's important to keep in mind that you don't have to do hours of running or torture yourself with exercises that you hate. Exercise should make you feel good and even boost your energy. To get the most out of your exercise for both your waistline and your mental health, find an activity or two that you love and stick to them!
This could be weight lifting, yoga, or even surfing!
2. Increase Fiber Intake
The importance of fiber is severely underrated. In fact, studies have revealed that only about 5% of the population is actually getting the recommended amount of daily fiber.
When it comes to helping with your weight loss goals, fiber plays a large role in regulating your blood pressure and stabilizing insulin levels. This means fiber can actually help to fill you up and keep you feeling full for longer by avoiding those sugar crashes that make your body crave more food energy.
Fiber is also essential for helping your body digest and excrete waste. With improved digestion, you'll begin to feel lighter on your feet and regain that healthy energy!
3. Try Chewing Gum
Do you find yourself eating out of boredom? Perhaps chewing gum is your perfect solution.
Science suggests that having a stick of gum in your mouth actually decreases the number of calories you consume throughout the day. This could be due to a number of factors.
First, the flavor and satisfying mouth movement of chewing gum can actually help your brain and body feel less hungry between meals. In addition to this, you may be more inclined to turn down a snack or flavored beverage if you've got a minty fresh stick of chewing gum in your gob.
4. Tackle Your NEAT
NEAT is an abbreviation for Non-Exercise Activity Thermogenesis. This term explains the number of calories our bodies burn in a day outside of workouts, eating, and sleep.
If you're on a mission to lose weight fast, you'll want this number to be as high as possible.
The way we increase this is by adopting more calorie-burning activities. If you sit all day long for work, consider setting an alarm to remind yourself to move once every hour. You could even get a standing desk to up your calorie expenditure while you work away!
Activities like cleaning, shopping, and even cooking all eat up more calories than sitting on the sofa. While they may not seem large on their own, all of these little increases add up to an impressive NEAT.
5. Keep Distractions at Bay
If you are one of the many Americans who enjoy scrolling social media on your lunch break or googling during dinner, you could be packing in more calories than you think.
Studies show that using your phone while eating increases the amount you eat by an average of 15%.
Practice mindful eating by eliminating distractions while you eat and really enjoying your food. This practice helps you get in touch with your body's hunger signals and receive those cues when you've had your fill.
6. Start Tracking Calorie Intake
Do you know what one serving of breakfast cereal really looks like? While this may sound silly, chances are you are actually overestimating your serving sizes.
If you have been sticking to your diet but not seeing results, it may be time to check in with your calculated calorie intake.
When you begin weighing foods and writing them down, you'll begin to notice how many extra calories you've been unknowingly consuming throughout the day.
With so many apps and helpers to make this process easier, tracking calorie intake or even macro tracking is a simple, science-backed method for results. Beyond getting your consumption in check, having evidence of your daily diet is often a motivator to stick to it and not 'cheat'.
All in all, by logging your food, you can actually fast-track your results!
7. Supplement Your Weight Loss
Your body needs a certain balance of micro and macronutrients to keep your systems functioning. When holes in our diet begin to show up, our systems go into overdrive to compensate. One way the body manages this is by increasing our food cravings to attempt to send a signal.
Certain herbal supplements and meal replacements can actually be used to fill these gaps and help you shed those last 10 pounds.
By increasing your metabolism, curbing your appetite, and supporting fat burning, supplements can make your weight loss strategy more effective and help you lose weight fast.
What's more, is that adopting a weight loss supplement regime can boost dedication to the journey and encourage quality results without depriving your body of vital nutrients that restrictive diets often do.
8. Drink More Water
While there's no scientific evidence to prove that water "fills you up," the benefits of drinking water for weight loss are undeniable.
Our bodies are made of water and require a healthy amount of it to keep systems and functions such as metabolism and hormone secretion running smoothly. Beyond keeping your body functioning to digest and process your calories more efficiently, dehydration can actually lead to overeating.
Believe it or not, the vast majority of us confuse our body's signal for thirst with hunger. So, instead of chomping down when you feel those first hungry niggles, drink a full glass of water and wait for a few minutes.
Oftentimes, the water will satiate that hunger feeling that wasn't actually hunger after all!
9. Pack in Protein
Eating more protein may sound counterintuitive to your weight loss strategy, but making sure you get enough of this valuable micronutrient could actually be the solution to your problems.
It goes without saying that not all calories are equal. For example, the amount of energy and nutrients that you get from a candy bar are far different than the ones you get from a piece of chicken breast. Although they may have the same calorie count, the chicken breast is far more likely to fill you up and keep you energized.
This is because protein is a necessary component for fueling your body and helping you burn fat.
By ensuring that each of your meals includes a healthy helping of protein, you can experience more sustained energy, fewer hunger pangs, and even more stabilized blood sugars. Eating lean meats, beans, and other sources of protein, especially with breakfast, can make a significant difference to your waistline.
10. Prioritize Sleep
Last but certainly not least, is a good night's sleep.
On top of all the exercise, healthy eating, and calorie tracking, you'll need to ensure your giving your body enough quality rest to recuperate.
Science suggests that there is a strong link between obesity and poor-quality sleep. In fact, forgoing your 7-8 hours for another episode of that Netflix series could actually be the culprit for your weight loss sabotage.
When our bodies are tired, they crave foods that will give us a quick boost of energy. These are often those fatty or sugary treats that spike our insulin for a short period of time then leave us even more hungry than before. Beyond confusing our hunger cues, not getting enough sleep also slows the performance of our systems.
Treat your body right and undo damage to your digestion and metabolism by establishing good sleep hygiene and prioritizing this underrated activity.
Lose Weight Fast With Science-Backed Proof
Now that you know these 10 science-backed tricks to lose weight fast, you can set forth to crush those weight loss goals with ease. From cleaning up your diet and exercise to letting your body rest and recuperate, we're confident you'll notice that slimming change you've been looking for.
Want to see results quickly without the headache? Accelerate your weight loss today with proven supplements and shakes to enhance your results and keep the weight off for good!
Jay Todtenbier is an original founder of SupplementRelief.com in 2010 and has operated the business ever since. He is also a tennis instructor and gospel musician. Formerly he spent 25 years in business development, technology and marketing with startups and major corporations having gone through the tech boom in Silicon Valley in the 90s. He became passionate about, and began studying and practicing Wellness as a Lifestyle after experiencing chronic, personal health challenges including depression, auto-immune diseases, and being overweight that impacted his ability to live a healthy, vibrant life. Since then, he has been an advocate for healthier living encouraging others to live better through making small, gradual changes to lifestyle behaviors relating to whole-foods nutrition, stress management, reasonable exercise, proper sleep, and the use of targeted, high-quality supplements.
Learn more about Jay Todtenbier.
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