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.
Other studies suggest that keeping a food diary and writing down what you eat, or taking pictures of all your meals, can help you lose weight.,
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.