The weight loss industry is full of myths. People are often advised to do crazy or extreme things, which often do not even have scientific evidence.
However, over the years, scientists have found a number of strategies that seem to be effective.
Here are 18 tips for weight loss, based on evidence and scientific studies.
1. Drink water, especially before meals.
2. Eat eggs for breakfast.
(If you do not eat the egg, no problem. You can replace it with other quality proteins.)
3. Drink coffee (preferably black)
Do not overdo it with sugar!
4. Drink green tea
5. Try "Intermittent Fasting"
6. Try the Glucomannan supplement.
A fiber with this name has been linked to weight loss in several studies.
7. Reduce the amount of sugars you consume, eat foods with healthy carbohydrates.
8. Use smaller plates.
9. Always keep healthy food at home, in case you get hungry. (Dried fruits, boiled eggs, carrots, yogurt, etc.).
10. Eat spicy foods.
11. Do aerobic exercise.
12. Lift weights.
13. Eat more foods that contain fiber and protein.
14. Consume more vegetables and fruits.
15. Sleep well.
16. Chew slowly.
17. Be aware of what and how much you consume during the day. Keep track of meals / quantities and / or count daily calories.
18. Do not diet, but eat healthy.
Source: Healthline
