The Fitness industry is filled with myths.
People are jumping on the latest craze to lose weight, with no real substance behind it.
Over the past years scientist have found a number of methods that seem to be effective in weight loss.
Here are 14 tips that actually work.
1 Drink More Water
It is believed that water can help with weight loss, which is true.
Drinking water actually helps boost your metabolism by up to 24-30% over a period of 1.5 hours, which will assist in burning extra calories.
In addition to that, drinking half a litre of water before meals help dieters eat fewer calories.
We advocate that you eat the appropriate amount calories for weight loss according to your body weight as shown within our meal plans.
But if you have bad habits of snacking on unhealthy food drinking water can help control those habits.
2 Have a High Protein Breakfast
There are a number of benefits for having a high protein breakfast.
One of them being that it can actually help you feeling more full this is because it activates the hormone peptide that sends a signal to the body that you can’t eat anymore.
Which decreases overeating and cravings.
Having protein in the morning will also make it easier for you to stick to a high protein diet.
As your body will have more of desire to consume protein throughout the day.
Further more high protein diets have been shown to boost metabolism by 80 to 100 calories per day.
As your body needs to work harder to break down protein in comparison to carbohydrates or fats.
3 Cut Down on Sugar
Added sugar is one of the worst ingredients within people’s diets today and tends to be eating far too much.
Some people fail to realise that sugar is a carbohydrate, which will eventually turn into fat.
It affects your body’s insulin resistance and blood sugar levels.
As a result it can spike hunger and cravings for sugary/carbohydrate foods.
If you are trying to lose weight you should cut back on sugar and start to read the labels of what you eat, because some so-called healthy foods can be filled with sugar.
4 Do Cardio
Doing cardio or aerobic exercise is a great way to burn calories and improve your overall health.
Studies have shown that high-intensity-interval cardio is the best method to dropping body fat.
If you take a look at our plans designed for weight loss you will notice a common theme of interval cardio being included.
5 Lift Weights
One of the worst side effects to weight loss is that it tends to cause muscle loss and your metabolism to slow down.
The best way to avoid this from happening is to incorporate resistance training into your workouts.
Studies have shown that lifting weights can help keep your metabolism high.
Yes it is good to drop fat but as you lose weight it is also ideal to make sure what’s underneath looks good as well.
Lifting weights is essential for this if your not sure how to structure a highly effective workout program follow one our designed plans
6 Keep Healthy Snacks Around You
Keeping healthy food around you will prevent you from snacking on junk whether you’re at work or on the go.
Therefore make sure you have some healthy snacks about like fruits, nuts or yoghurt to ensure you stick to your healthy plan.
7 Drink Black Coffee
Coffee typically gets criticized for being bad for you. Which is not necessarily the case.
Good quality coffee is filled with antioxidants and can have numerous other health benefits.
Studies have shown that coffee can boost metabolism by 3-11% and increase fat burning 10-29%.
Just ensure your not adding sugar or any other unnecessary calories to your coffee.
8 Drink Green Tea
In order for fat to be burned it needs to be broken down in the fat cell and move through our blood stream.
The antioxidants within green tea help aid in this process and boosting the effects of fat burning hormones.
In addition to this green tea has also been found to help boost metabolic rate and assisting in burning calories even during resting.
9 Eat Complex Carbs
Studies have shown that by replacing refined carbs with unprocessed, whole foods has aided in boosting metabolic health and improving your waistline.
Instead of simply reducing your intake of carbs eat more complex carbs such as sweet potatoes, barley and whole grains.
Which take a lot longer for your body to breakdown through the day and causing less of a spike in your insulin levels.
10 Cook With Coconut Oil
Coconut Oil is a weight loss friendly fat that has a unique combination of fatty acids with powerful side effects on your metabolism.
Studies have shown that through adding coconut oil to your diet you can lose fat especially the dangerous fat around the abdominal cavity.
Instead of just adding it on top of your diet, begin to cook with coconut oil as a substitute to the other oils you may use when cooking.
11 Eat More Vegetables
A lot us can tend to not eat enough vegetables yet they are so good for us and can assist in weight loss.
Vegetables are both high in fiber and help in keeping a healthy balanced diet as well as it being low in calories.
Vegetables take a while to chew and can be very filling as they are a high source of carbs.
12 Brush Your Teeth After Dinner
There is no scientific study to support this but, people have found that brushing their teeth after dinner and flossing leaves them less tempted to eat more.
13 Have a Goodnight Sleep
A lot of us can fail to get a goodnight sleep and under value the importance of it and just focus on eating healthy and exercising.
Studies show that poor sleep is one of the strongest risk factors to obesity for adults and children. So remember to get some much-needed rest.
14 Don’t Diet Eat Healthy
One of the biggest problems with diets is that they don’t tend to work long time.
A lot the time people can end up gaining more weight after doing a yoyo diet of where they jump on the new craze to shed some weight.
Begin to take a conscious thought of what you eat and acknowledge that your taking steps to living a healthy lifestyle and not just trying to loose weight.
If you’re uncertain about what to eat and what training programs to do feel free to checkout the meal plans and workout sections of our app.
And let us help you reach your Goals!