When it comes to losing weight, you might feel like you’re facing an uphill battle. To help you reach your weight loss goals, we turned to experts Authority Nutrition to find out 7 best weight loss tips that are based on science.
Eat Eggs for Breakfast
They say breakfast is the most important meal of the day and it’s true. Eggs are delicious, but did you know that they pack a weight loss punch? High protein foods suppress your appetite helping to reduce your total calorie intake per day.
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 36 hours, and lose more weight and more body fat (4, 5). If you can’t eat eggs for some reason, then that’s fine. Any source of quality protein for breakfast should do the trick.
Read more: Eat Eggs for Breakfast
Drink Black Coffee
Another breakfast staple, coffee often gets a bad reputation. Turn this powerhouse antioxidant into a true weight loss tip by drinking black coffee. By reducing the amount of sugar in your cup of Joe, you could be saving thousands of empty calories per year.
Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants, and can have numerous health benefits. Studies show that the caffeine in coffee can boost metabolism by 3-11%, and increase fat burning by up to 10-29%. Just make sure NOT to add a bunch of sugar or other high-calorie ingredients to it. That will completely negate any benefit you get from the coffee.
Read more: Drink Coffee (Preferably Black)
Use Coconut Oil
Can’t give up your fish fry? Try this weight loss tip – use coconut oil! According to the experts Authority Nutrition, coconut oil can reduce your appetite, saving you from eating empty calories. Coconut oil has good fats that make you feel satisfied, turning off the hunger switch!
Coconut oil is very healthy. It is high in special fats called medium chain triglycerides, which are metabolized differently than other fats. These fats have been shown to boost metabolism by 120 calories per day, and reduce your appetite so that you eat up to 256 fewer calories per day. Keep in mind that this is not about adding coconut oil on top of what you’re already eating; it is about replacing some of your current cooking fats with coconut oil.
Read more: Cook With Coconut Oil
Reduce Your Carbs
If you heard that cutting back on carbs could help you manage your weight, you would be right! Carbs give us necessary energy to get through the day, but too many, and your body will metabolize those carbs and turn them into storage fat. Cutting down on carbs can have a fast impact!
If you want to get all the benefits of carb restriction, then consider taking this all the way and going on a low carb diet. Numerous studies show that such a diet (or “way of eating”) can help you lose 2-3 times as much weight as a standard low-fat diet, while improving your health at the same time.
Read more: Go on a Low Carb Diet
Use Smaller Plates
According to Authority Nutrition, using a smaller plate does support weight loss as long as you do not turn to snacks. Behind this method is a simple idea – reducing the total calorie intake –- but the science behind it is huge. Smaller plates make you look like you’re eating more, which make you feel fuller!
Portion control (eating less) or counting calories can be very useful, for obvious reasons. There are also studies showing that keeping a food diary and writing down what you eat, or taking pictures of all your meals, can help you lose weight. Anything that increases your awareness of what you are eating is likely to be useful.
Read more: Exercise Portion Control or Count Calories
Brush Your Teeth After Dinner
Brushing our teeth after you eat is a great way to end your meals for the day. It is much easier to turn down a late night snack when you know you have to brush your teeth again. Not to mention, most foods taste horrible when mixed with that minty fresh taste of toothpaste!
Read more: Brush Your Teeth After Dinner
Eat More Fiber
The crème de la crème of weight loss tips is to increase your fiber! This is something most of us are lacking in and shouldn’t be restricted to your grandparent’s health. The fastest way to shed fat is to boost your fiber and improve your digestive health. Fiber will also make you feel full.