10 Simple Ways to Lose Weight According to Science

A positive attitude is very important for successful weight loss and weight. To lose weight permanently, you must make a commitment to gradually adopt a healthier way of life. A healthy weight is a weight that lowers your risk for health problems. For most people,waist size are good ways to tell if they are at a healthy weight.

But reaching a healthy weight isn’t just about reaching a certain number on the scale or a certain BMI. Having healthy eating and exercise habits is very important. However, sticking to a strict calorie controlled diet is not an easy task in modern environments – where tasty and high energy foods are attractive and easily available.

Dieting is also made particularly difficult by our body’s rapid response to decreases in food intake but opposing lack of response to overeating. Do you have trouble losing weight? Or would you like to lose faster? You’ve come to the right place. Get ready to lose weight without hunger. Are you ready? Here we go.

1. Keeping track

One way to ensure that you are eating healthy is to keep an accurate food journal. Write down everything you eat and drink, including serving sizes/portions. Be honest and accurate, otherwise the journal is not helpful. Keeping a record will help you learn about your eating habits and help you assess the food choices you make.

2. Ditch your trigger foods.

Bags of chips, candy, cakes. Get rid of anything that’s a weak spot, especially any foods you’ve binged on in the past. If you know you’ll break into the leftover birthday cake at midnight, toss it immediately.

Instead, swap “forbidden” foods for healthier replacements. Rather than swearing off dessert entirely, for instance, indulge in fresh fruit after meals. And if your partner or kids balk at your chucking the ice cream, hide so you don’t glimpse it every time you open the freezer.

3. Drink something refreshing as soon as you wake up.

Every morning drink a morning ritual of lemon, salt and water. This helps you start your day off on a healthy note while getting her hydrated after a long night. This trick, combined with eating meals built around protein and veggies, can help you lose 20 pounds and keep it off.

4. Always eat enough food

Avoiding both carbohydrates and fat results in hunger, cravings and fatigue. Sooner or later people can’t stand it and give up. The solution is to eat more natural fat until you feel satisfied. Examples include; fish, olive oil, butter, eggs and coconut oil etc.

Eat enough so that you feel satisfied, especially in the beginning of the weight-loss process. Doing this on a low carbohydrate diet means that the fat you eat will be burned as fuel by your body, as your levels of the fat storing hormone insulin will be lowered. You’ll become a fat-burning machine. You’ll lose excess weight without hunger. The fear of saturated fat is based on obsolete theories that have been proven incorrect by modern science. However, if you’re not hungry you probably don’t need to eat yet.

5. Eat a low carbohydrate diet

If you want to lose weight you should start by avoiding sugar and starch like bread, yam, cassava etc. Over the years there have been an infinite number of weight-loss diets based on eating fewer carbohydrates.

What’s new is that dozens of modern scientific studies have proven that, a low carbohydrate diet is one of the most effective way to lose weight. Because, low carb diets reduces your hunger and makes it easier to eat less. And it might even increase your fat burning at rest.

6. Regular physical exercise

Physical activity has so many benefits to your health. Exercise burns the body’s glycogen stores, which are essentially carbohydrates this helps lose weight. This means that after a workout, you can eat a little more carbs than you otherwise can permit yourself, without negative effects on insulin or fat storage. Also, don’t forget that the non-weight-related health effects of exercise are quite impressive. Take long walks, cycle, dance, or play any sport you’re happy and comfortable with.

7. Ensure adequate rest and reduce stress

Stress may increase levels of stress hormones such as cortisol in your body. This can cause increased hunger and result in weight gain. If you’re looking to lose weight, you should review possible ways to decrease or better handle excessive stress in your life.You should also make an effort to get enough good sleep, about 6 to 8 hours every night. Strive to wake up refreshed of your own accord, independently of the alarm clock.

8. Eat natural foods

Another common mistake when eating a low carbohydrate diet is getting fooled by the creative marketing of special “low carbohydrate” products. An effective low carbohydrate diet for weight loss should be based on natural foods such as cabbage, lettuce, green pepper, fish, carrots, meat, fruits etc. If you want to loose weight avoid processed low carbohydrate foods.

9. Be regular and persistent

It usually takes years to gain a lot of weight. Trying to lose it all as quickly as possible by starving yourself rarely works. You need something that works in a long term to succeed. Losing a lot of weight long-term and keeping it off forever won’t happen unless you change your habits forever. If you lose weight and then return to living exactly the way did when you gained weight, the excess weight returns.

10. Avoid drinking alcohol to lose weight

Beer contains rapidly digested carbohydrates that shut down fat burning. There’s a good reason for the term “beer belly.” Drinks such as wine, vodka, whiskey, soda water etc. hardly contain any sugar/carbohydrates so they’re better than beer. However, large amounts of alcohol might slow weight loss, so moderation is still a good idea. If you’re a man, have no more than 3 standard drinks a day on most days and no more than 15 drinks a week. If you’re a woman, have no more than 2 standard drinks a day on most days and no more than 10 drinks a week.