DUELs top 10 weight loss tips

There is so much advice out there regarding weight loss, from diets to cleanses, but how many have been proven to work.

Over the years, scientists have found several strategies that are shown to be effective.

See below for DUEL’s top 10 favourites + associated articles (for you boffins)

1.Exercise Portion Control or Count Calories

Portion control — simply eating less — or counting calories can be very useful, for obvious reasons (29TrustedSource).

Some studies show that keeping a food diary or taking pictures of your meals can help you lose weight (30TrustedSource31).

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

2. Resistance training

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 (40TrustedSource41TrustedSource).

The best way to prevent this is to do some sort of resistance exercise such as lifting weights or strength training using your body weight. Studies show that lifting can help keep your metabolism high and prevent you from losing precious muscle mass (42TrustedSource, 43TrustedSource).

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

3. Get Good Sleep

Sleep is highly underrated but may be just as important as eating healthy and exercising.

Studies show that poor sleep is one of the strongest risk factors for obesity, as it’s linked to an 89% increased risk of obesity in children and 55% in adults (47TrustedSource).

4. Eat More Protein

Protein is the single most important nutrient for losing weight.

Eating a high-protein diet has been shown to boost metabolism by 80–100 calories per day while shaving 441 calories per day off your diet (49TrustedSource50TrustedSource51TrustedSource).

One study also showed that eating 25% of your daily calories as protein reduced obsessive thoughts about food by 60% while cutting desire for late-night snacking in half(52Trusted Source).

Simply adding protein to your diet is one of the easiest and most effective ways to lose weight.

5. 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 (1Trusted Source2TrustedSource).

One study showed that drinking a half-litre (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 (3TrustedSource).

6. Drink Coffee (Preferably Black)

Coffee has been unfairly demonised. 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% (6TrustedSource7Trusted Source8TrustedSource).

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

7. 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 together with caffeine to enhance fat burning (910TrustedSource).

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 (11Trusted Source12TrustedSource).

8.Try Intermittent Fasting

Intermittent fasting is a popular eating pattern in which people cycle between periods of fasting and eating.

Short-term studies suggest intermittent fasting is as effective for weight loss as continuous calorie restriction (13TrustedSource).

Additionally, it may reduce the loss of muscle mass typically associated with low-calorie diets.However, higher-quality studies are needed before any stronger claims can be made (14TrustedSource).

9.Eat Less Refined Carbs

Refined carbohydrates include sugar and grains that have been stripped of their fibrous, nutritious parts. These include white bread and pasta.

Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity (20Trusted Source21TrustedSource22).

If you're going to eat carbs, make sure to eat them with their natural fibre.

10.Don't Diet — Eat Healthy Instead

One of the biggest problems with diets is that they rarely work in the long term.

If anything,people who diet tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain (57TrustedSource).

Instead of going on a diet, aim to become a healthier, happier and fitter person. Focus on nourishing your body instead of depriving it.

Weight loss should then follow naturally.

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