The weight loss “industry” is full of myths. People are being advised to do all sorts of crazy things, most of which have no evidence behind them.
Over the years, however, scientists have found a number of strategies that seem to be effective. Here are some:
1. Keep a food diary and exercise portion control.
Portion control (eating less) or counting calories can be very useful, according to studies.
The key is to increase your awareness of what you are eating.
2. Drink water, especially before meals.
Studies found that water can boost metabolism by 24-30% over a period of 1 to 1 and a half hours. This will help you burn off a few more calories. A study showed that drinking half liter of water about 30 minutes before meals helped dieters eat fewer calories and lose 44% more weight.
3.Keep healthy foods around in case you get hungry.
Keeping healthy, portable and simple food (e.g. yogurt, fruits, nuts, egg. etc.) close by can help prevent you from eating something unhealthy if you become excessively hungry.
4.Brush your teeth, especially after dinner.
For obvious dental health reasons, you should brush your teeth always. What does brushing my teeth has to do with my weight loss program? Well, many report that by brushing, you would be less tempted to eat.
5.Eat spicy food.
Spicy foods contain Capsaicin, a compound that can boost metabolism and reduce your appetite slightly.
*Look at blue.
The color blue is an appetite suppressant. Try using a blue tablecloth or plates. Avoid red, which can make you feel hungrier.
7.Don’t drink calories and sugar.
Drinks high in sugar are the most fattening items in the food supply. They are worse than solid sugar. Examples of this sugary beverages are sodas like Coke and Pepsi, and also applies to “healthier” beverages like Vitamin water; sugar is sugar.
8.Eat whole foods.
Food quality is more important than food quality. Eat healthy foods as much as possible. Whole foods, single-ingredient foods are healthier than their processed counterparts.
A word to the wise: Set realistic expectations and goals about your weight loss aspirations. Weight loss is not as simple as you think it is. It takes discipline, and most of all, it takes time.
9.Avoid added sugar.
If you want to lose weight, you should be cutting back on added sugars.