By making simple and small changes to your daily routine, you can achieve weight loss without having to resort to dieting.
Healthy choices such as eating breakfast and engaging in daily physical activity are crucial first steps in shedding pounds and feeling more energized.
A little bit of planning ahead and stocking up on healthy foods can also prevent you from turning to comfort foods after a long day.
The best part is that you do not have to completely overhaul your eating habits or live in the gym to lose weight.
Here are ten scientifically backed tips that are quick and easy to follow to help you lose weight and maintain your progress for good.
1. Eat a high-protein breakfast
Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day.
2. Avoid sugary drinks and fruit juice
Although tasty, these are the most fattening things you can put into your body, and avoiding them can help you lose weight.
3. Drink water a half hour before meals
One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months.
4. Choose weight loss-friendly foods.
Certain foods are very useful for losing fat. Here is a list of the 15 most weight loss-friendly foods on earth.
5. Eat soluble fiber
Studies show that soluble fibers help reduce fat, especially in the belly area by keeping you full longer. Fiber supplements like glucomannan can also help.
6. Drink coffee or tea
If you’re a coffee or tea drinker, then drink as much as you want as the caffeine can in them boost your metabolism.
7. Eat mostly whole, unprocessed foods
Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.
8. Eat your food slowly
Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones.
9. Weigh yourself every day.
Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time.