23 Weight Loss Tips That Are Actually Evidence-Based

19. Chew slowly.

Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss.

20. Get a good night sleep.

Studies show that poor sleep is one of the single biggest risk factors for obesity. Adults and children with poor sleep have a 55% and 89% greater risk of becoming obese, respectively.

21. Beat Your Food Addiction

A recent 2014 study of 196,211 individuals found that 19.9% of people fulfil the criteria for food addiction — you suffer from strong cravings.

In this case, get help. Trying to lose weight without dealing with this problem first is next to impossible.

22. 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.

23. 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.

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