Moment of honesty, I wish that losing weight was as simple as calories in and calories out. I wish diet products worked and once you lost weight you could resume life as ‘normal’ and maintain weight loss. I even wish the food industry could be trusted and that we’re not living in a world designed to make us obese via addiction. I wish weight loss was easy.
Your health is your job unless you’re a child. Then your health is your guardian’s job. Life tip: never grow up. If you’re unable to avoid adulting, then today is the day to take control of your health. Be the boss of your booty and blood pressure. I mention this because it creates a perspective shift that prevents you from focusing on the problem and helps guide you to a solution. That’s the perspective where life gets awesome.
Now that you’ve taken the helm of your health journey, let’s get real. Let’s take a look at what really creates and sustains healthy weight loss.
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 some weight loss tips that are actually evidence-based.
- Eat Eggs
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 24 hours as well as lose more weight and body fat
- Drink Water Before Meals
It is often claimed that drinking water can help with weight loss. Drinking water can boost metabolism by 25–35% over a period of 1–2 hours, helping you burn off a few more calories. One study showed that drinking a half-liter of water about half an hour before meals helped dieters eat fewer calories and lose 40% more weight, compared to those who didn’t drink the water.
- Green Tea
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.
- Lift Weights
One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown. 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. it’s important not just to lose fat — you also want to build muscle.
- Count Calories
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.