Exercises to lose weight at home - "miracle" diets without any evidence behind

Exercises to lose weight at home

Strange and impossible to follow advice, "miracle" diets without any evidence behind and other baseless statements sometimes plague the field of nutritional information.

But, over the years, scientists related to the field of nutrition have definitely been able to prove that some strategies are effective when losing weight. It's time to review them.

weight loss

 1. Drink water, especially before meals

Drinking water can accelerate the metabolism between 24 and 30% in a period of between 1 to 1.5 hours, helping to burn some extra calories.

One study showed that drinking half a liter of water an hour and a half before meals helped people who were following a diet to lose 44% more weight.

2. Eat eggs at breakfast

Eggs have many benefits, including helping to lose weight.
Replacing a cereal-based breakfast with eggs can lead to fewer calories in the next 36 hours, losing weight and body fat.

And if for some reason eggs can not be consumed, any other source of quality protein works as well.


3. Drink coffee (preferably black)

Coffee has sometimes been unfairly demonized. When it is of good quality, it is full of antioxidants and numerous ways to contribute to good health.

Caffeine can raise metabolism between 3 and 11% and the elimination of fats between 10 and 2%.

Of course: you have to make sure you do not add large amounts of sugar or other high-calorie ingredients since that would cancel out all your benefits.

4. Drink green tea

Green tea contains small amounts of caffeine, but also includes powerful antioxidants called catechins, which are believed to work in synergy with caffeine to improve the fat-burning effect.

Although the evidence is not entirely firm, many studies show that green tea (both drink and extract in the form of a supplement) can help you lose weight.


5. Cooking with coconut oil

Coconut oil is very healthy. It is high in medium-chain triglycerides, which are metabolized differently than other fats.

It has been shown that these triglycerides can raise metabolism in a range of up to 120 calories a day and also reduce appetite, which could end up consuming up to 256 fewer calories per day.

The idea is not, anyway, to add it to something that has already been cooked in a traditional way, but to replace with coconut oil some of the fats that are usually used for cooking.

6. Take glucomannan

Glucomannan is a fiber that, in several scientific studies, has lost weight to research subjects.

Absorbs water and sits in the gut for a while, making you feel more full and helping you consume fewer calories.

And it has been shown that people who consume glucomannan supplements lose a little more weight than those who do not.


7. Cut out the added sugars

Most people consume too much-added sugar. This consumption is strongly associated with the risk of obesity and diseases such as type 2 diabetes and heart problems.

If you want to lose weight, you need to reduce the consumption of added sugar and high fructose corn syrup. And you have to make sure you read the food labels well since many supposedly healthy products are sometimes full of sugar.

8. Follow a low carb diet

Numerous studies show that sticking to a low-carbohydrate diet can help you lose between two and three times more weight than with the standard low-fat diet. And, at the same time, it contributes to better health.

9. Use smaller plates

Although it may seem impossible at first sight, it has been shown that using smaller plates usually results in lower calorie consumption automatically.

10. Have healthy foods nearby in case hunger strikes

Buying and having healthy foods on hand prevents recourse to harmful snacks for the diet.

Thus, it is ideal to use fruits, nuts, baby carrots, yogurt or boiled eggs.

11. Brush your teeth after dinner

Although there are no studies to support this, many recommend brushing your teeth immediately after dinner, which seems to prevent the temptation of a snack at night.

12. Eat meals with spices

Some spices, such as cayenne pepper, contain capsaicin, a component that can speed up metabolism and slightly reduce appetite.

13. Do aerobic exercise

Aerobic exercises not only burn calories but contribute to better physical and mental health.

They seem to be especially effective in losing abdominal fat, which grows around the organs and produces metabolic problems.

14. Eat more fiber

Fiber is usually recommended to lose weight. Although the evidence is not conclusive, some research shows that fiber, especially viscose, increases satiety and helps control weight in the long term.

15. Sleep well
Sleep sometimes is not taken into account, but it is as important as eating healthy and exercising.

Bad sleep is one of the main risk factors of obesity, linked to an 89% higher risk in children and 55% higher in adults.

16. Supplement with whey protein

If it is difficult to include enough proteins in the diet, taking a supplement can help.

An investigation showed that replacing part of the calories with whey protein can result in a weight loss of around 4 kilos while increasing lean muscle mass.

17. Eat single-ingredient foods

If you want to be a thinner and healthier person, one of the best things you can do is consume natural foods of a single ingredient.

Generally, these foods are naturally satisfying, making it difficult to gain weight if most of the diet is based around them.

18. Overcoming food addictions
A study conducted on 196,211 individuals in 2014 found that 19.9% ​​of people fell within the criteria of food addiction.

If you suffer powerful cravings and you can not control the diet no matter how hard you try, you may be facing a case of this addiction.

And the only thing that works is to get help. Trying to lose weight without first dealing with that problem is almost impossible.