If you have been fighting to lose weight unsuccessfully then you have just landed on the right page.
We all know that in order to lose some weight, we are required to eat less food and increase activity.
However, this is not always as simple as it sounds, thus, the reason why most people jump to low-fat diets.
That is probably the only advice someone struggling to lose weight will get whether it is from websites, books, or from a friend.
However, most of these popular fad diets help one shed pounds rapidly at the expense of suffering long periods of hunger.
The worst part is that you will lose all that weight faster but only to regain it later than you expect.
Thankfully, there are a number of natural weight loss methods that have actually been proven and confirmed by experts to help keep off those extra pounds permanently.
To help you lose weight without depriving yourself, here are 10 Natural weight loss tips (backed by science).
1. Eat Eggs for Breakfast
Being one of the world’s healthiest foods, eating whole eggs has a number of benefits including helping you to lose that stubborn belly fat.
In fact, studies (https://academic.oup.com/ajcn/article/82/1/41/4863422) have proved that if you were to replace a grain-based breakfast with a high protein source like whole eggs, you can end up eating fewer calories for up to 36 hours.
Perhaps you have heard that eating eggs triggers a rise in your body’s level of bad cholesterol.
Surprisingly, it has been discovered that whole eggs may not really raise the level of bad cholesterol in the body.
If you totally can’t take whole eggs then you don’t need to worry as any other good source of quality protein will still work for you.
2. Drink black coffee
Often referred to as the liquid gold, coffee, especially the black one, has a good number of health benefits and one of them is helping you lose weight.
High-quality coffee is fully packed with a variety of antioxidants and so far researchers have distinguished over 1,000 of them.
According to a study (https://academic.oup.com/ajcn/article-abstract/49/1/44/4716276?redirectedFrom=fulltext ), the antioxidants in coffee can boost your metabolism by up to 11 percent as well as increase your body’s level of fat-burning to 29 percent.
To realize all these benefits make sure that you choose an organic coffee blend that is also free of dangerous carcinogens and avoid adding it to any high-calorie ingredient.
3. Drink matcha green tea
Just like black coffee, drinking matcha green tea has also been discovered to be an excellent ingredient for weight loss.
Apart from having very small amounts of caffeine, green matcha tea is also loaded with very powerful antioxidants known as catechins.
This in conjunction with caffeine has been proven by studies (https://www.sciencedirect.com/science/article/abs/pii/S0031938410000703) to have the ability to speed up fat burning, metabolism, and also aid in appetite control.
Regardless of whether you take it as a green tea extract supplement or as a beverage, the effect will be the same.
4. Eat more vegetables
Eating vegetables has very many benefits when it comes to maintaining a healthy body.
In addition to that, vegetables have several properties that have been proven to make them very effective for weight loss.
According to studies (https://www.ncbi.nlm.nih.gov/pubmed/20633234), they are dense in nutrients and fiber content but are very low in calories and this is the reason why people who consume more veggies prove to have less weight.
Although you will never go wrong with any type of vegetable, it is advisable to focus more on the dark and leafy vegetables.
5. Cut Back on Added Sugar
It goes without saying that sugar is by far the one extremely harmful ingredient in all the world’s diets.
Studies (https://www.ncbi.nlm.nih.gov/pubmed/22412070) have proved that it is the main cause of a good number of dangerous diseases that result from weight gain including obesity, type II diabetes, and heart disease.
For this reason, completely cutting back on added sugar may be one of the most important steps towards achieving your weight loss goals.
6. Keep insulin levels down by avoiding refined carbs
Just like sugar, refined carbohydrates and white grains also slow down your weight loss process.
Studies (https://pediatrics.aappublications.org/content/103/3/e26) show that they not only cause a large spike in your body’s level of insulin and blood
In addition to these, other studies have proved that there are strong links between
Therefore, you should consider switching refined carbohydrates like grains stripped of their fibrous parts like white bread for healthy alternatives like brown bread, brown rice, and whole potatoes.
7. Never drink your calories
Did you know that fruit juices like apple juice and orange juice have nearly similar-high amounts of sugar like any other soft drink?
Recent studies (https://www.ncbi.nlm.nih.gov/pubmed/20633234) have found out that consuming fruit juices may have just the same harmful effect on your weight loss journey as consuming sugary beverages.
Liquid calories that come from beverages like fruit juices and sugary soft drinks are strongly linked with an increased risk of obesity.
8. Lift weights
When you are in the process of losing weight, your body will undergo a slowdown in the rate of metabolism.
This, on the other hand, can lead to loss of muscle.
One of the best ways to counter this problem is by lifting weights.
Studies (https://www.ncbi.nlm.nih.gov/pubmed/18356845) show that weightlifting or resistance training fights this problem by helping you add lean muscle in addition to keeping your metabolism high even when you are dieting.
The best way to do this is by lifting weights at least 2 times
9. Drink lots of water
We all know that we are supposed to drink lots of water each and every day.
According to studies (https://www.ncbi.nlm.nih.gov/pubmed/14671205), drinking a glass of water boosts your metabolism by up to 30 percent from 1 up to 5 hours.
This, in turn, helps you to burn off a few more calories and shed more pounds.
In the study, those dieters who drank at least half a liter of water about an hour before having their meals ate fewer calories resulting to a loss of 44 percent more calories compared to those who didn’t.
10. Go to bed early
Another underrated tip for losing weight is getting better quality sleep.
According to studies, a lack of high-quality sleep is one of the biggest risk factors for obesity.
In fact, poor sleep is linked to up to 89 percent increase in the risk of obesity in children and about 55 percent in adults.
These studies (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5393445/) prove that going to bed early is very important if you aim to lose weight naturally.
To get a good night sleep, it is advisable to keep your room relatively cold (below 70 degrees) and consider shutting
A healthy weight is very important when it comes down to having a fully functioning body.
If your main aim is losing weight permanently, you should not hesitate from making these 10 very simple but useful tweaks to your lifestyle.
Unlike dieting which will always fail in the end, choosing to live a healthier lifestyle will not only nourishes your whole body through consuming healthy