1. Drink water (especially before meals)
We keep repeating, you have to drink lots of water. Drinking water can boost the metabolism by 24 to 30% over a period of about 1 hour, and helps the body burn calories, making it an excellent aid in weight loss.
A study shows that drinking half a liter of water almost an hour before a meal causes us to eat fewer calories and therefore helps us lose up to 44% more weight.
2. Eat eggs for breakfast
Eating whole eggs can have all kinds of benefits, including weight loss.
Scientists have looked into the matter and found that replacing a breakfast of cereal with eggs also helps to eat fewer calories for the next 36 hours, and therefore to lose more body fat.
If you can't eat eggs for any reason, don't panic. Any other source of quality protein consumed for breakfast will do the trick.
3. Drink coffee (preferably black)
Too often demonized, coffee is actually loaded with antioxidants, and can therefore have a number of health benefits.
Studies prove it. Caffeine increases metabolism by 3 to 11% and increases fat burning from 10 to 29%. Be sure, however, not to add industrial amounts of sugar and other high-calorie ingredients. This would completely cancel the profit earned from coffee.
4. Drink green tea
Like coffee, green tea has many benefits. It contains a lower dose of caffeine, but is also packed with antioxidants called catechins, which "work together" with caffeine to burn even more fat.
Although scientists are mixed in this case, there are many studies to prove that green tea (consumed as a drink or as a dietary supplement) can also promote weight loss.
5. Put yourself in coconut oil
Coconut oil is very good for health. With its high level of special fats, called Medium Chain Triglyceride, it is metabolized by the body differently from other fats.
These fats have been shown to boost metabolism and burn an additional 120 calories per day while reducing appetite. In total, you will consume almost 256 calories less per day.
It is not, of course, a question of adding coconut oil to what you have already cooked, but of replacing the oil that you use for your culinary preparations.
6. Take Glucomannan Supplements
Several studies claim that the fiber called glucomannan causes weight loss. This type of fiber absorbs water and is temporarily "deposited" in the intestines, which makes one believe in a feeling of satiety and stops the urge to eat.
Studies have shown that people taking this kind of supplement lose more weight than those who don't.
7. Reduce sugar
Added sugar is the worst ingredient in our modern diet, and unfortunately most people overeat.
Science proves that sugar consumption is strongly associated with the risks of obesity, diseases such as type 2 diabetes, heart disease and many others.
If you want to lose weight, it is imperative to reduce these added sugars. Make sure you read the labels, because even so-called "healthy" foods are packed with sugar.
8. Eat less refined carbohydrates
Refined carbohydrates, often sugar or grains from which the fibrous and nutritious part has been extracted (such as white bread or pasta).
Refined carbohydrates have been shown to represent a significant spike in blood sugar, leading to a feeling of hunger, which in turn increases food consumption a few hours later. Eating refined carbohydrates is therefore strongly associated with obesity.
9. Start a low-carb diet
If you want to have all the benefits associated with a carbohydrate restriction, consider a low-carb diet and try to stick to it until the end.
As several studies show, such a diet can help lose 2 to 3 times more weight than a standard low-fat diet, while improving our health.
10. Eat on small plates
Eating from smaller plates has been proven to automatically reduce the number of calories you eat. Researchers have looked into this and found that people tend to underestimate the amounts when they eat their food in large dishes.