The document provides 26 scientifically proven tips for weight loss, including strategies such as drinking water before meals, consuming more protein, and reducing sugar intake. It emphasizes the importance of healthy eating habits over restrictive diets, promoting the idea of sustaining a balanced lifestyle for effective weight management. Key methods include portion control, regular physical activity, and incorporating whole foods into one's diet.

1. 26 simple, effective weight loss tips
proven
Fat loss is considered an "industry" with a lot of advice to do crazy things, most of
which have little scientific basis.
However, over the years, scientists have found and proven some really effective
ways to lose weight. Here are 26 scientifically proven weight loss tips.
1. Drink water, especially before meals
The advice to drink water to lose weight is grounded, because water will increase metabolic
activity by 24-30% in a period of 1-1.5 hours, thereby helping us burn more calories.
A study has shown that drinking half a liter of water about 30 minutes before eating will make
us eat less and increase the likelihood of weight loss by 44%.
2. Breakfast with eggs

2. Many studies show that when we eat eggs instead of breakfast with starch as the main
ingredient, we will absorb fewer calories in the next 36 hours, as well as lose weight and
burn fat. You can replace eggs with any protein of the same quality, the effect will be similar.
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3. Drink coffee, especially black coffee
Coffee contains many antioxidants and has many health benefits. The caffeine in coffee can
increase metabolic activity by 3-11% and speed up fat burning by 10-29%.
The only thing you need to keep in mind is to choose quality coffee (without impurities) and
do not add too much sugar or anything high in calories to your coffee, because they will lose
the weight loss benefits of coffee.
.
4. Drink green tea
Like coffee, green tea also has the effect of losing weight. Although it contains only a small
amount of caffeine, green tea contains a very good antioxidant called catechin, which works
synergistically with caffeine to increase fat burning.

3. 5. Use coconut oil for cooking
Coconut oil is very good for health, because it contains high levels of a special type of fat called
medium chain fatty acids (medium chain triglycerides).This type of fat helps increase metabolism
by 120 calories per day, as well as reduce cravings, helping to reduce the total amount of
calories we absorb into the body each day by up to 256 units.
Note that the fat loss ability of coconut oil only comes into play when we use it instead of regular
grease for cooking, instead of just drizzling coconut oil on cooked food.
6. Add more glucomannan
Glucomannan is a type of soluble fiber that has been linked to weight loss by many recent
studies.
Glucomannan will absorb water and stay in the intestines for a while, making us feel full for a
long time, thereby eating less.
Some studies show that people who add glucomannan to their diets lose more weight than
those who don't.
7. Eat less sugar
Sugar is a food that modern diets avoid. People who often eat sugar (or high-sweet corn
syrup) are at increased risk of obesity, type 2 diabetes, heart disease and many other
diseases.
If you want to lose weight, cut back on the amount of sugar you consume, and be sure to
read the packaging carefully, as many products that claim to be weight loss are also loaded
with sugar.
8. Reduce Refined Carbohydrates
Refined carbohydrate products often contain a lot of sugar or grains that have had the most
fiber and nutrients removed (like white bread or pasta).
Refined carbohydrates cause blood sugar levels to rise, leading to cravings and increasing
the amount of food we eat, thereby causing obesity.
9. Low-carb diet
If you want to lose weight in a way that restricts carbohydrates, consider a low-carb diet.

4. Many studies have proven that this diet helps to lose 2-3 times more weight than a regular
low-fat diet while still ensuring your health.
10. Use smaller dishes
It may sound a bit odd, but some studies have shown that using smaller dishes can help
eaters automatically reduce their calorie intake.
11. Portion control and calorie intake
Portion control, or controlling the amount of calories from food, is an effective way to help
lose weight.
Keeping a diary of what you eat, or taking pictures of your meals, can help you lose weight,
because it helps you increase awareness of what you're going to put in your mouth.
12. Keep healthy food around you
Keeping healthy foods close at hand will reduce your chances of eating unhealthy foods
when you're hungry.
Simple snacks you can prepare include fresh fruit, nuts, baby carrots, yogurt or 1-2
hard-boiled eggs.

5. 13. Brush your teeth after dinner
Brushing and flossing right after dinner will make you less likely to want a late-night snack.
14. Eat spicy food
Spicy dishes contain capsaicin, a compound that has the ability to boost metabolism and
reduce cravings.
15. Aerobic exercise
Aerobic exercises are a great way to burn calories, promote physical and mental health, and
are especially effective if you want to lose belly fat.
16. Weight training
One of the downsides of dieting is that it reduces muscle mass and slows down metabolism,
leading to cravings.
The best way to combat this is to do resistance exercises like weight lifting.
Research shows that weight training helps keep metabolism at a high level as well as being
beneficial for muscle maintenance.
17. Eat a lot of fiber
This is one of the most popular weight loss tips. Dietary fiber from vegetables, especially
viscous vegetables, increases satiety and helps you control your weight in the long run.
18. Eat lots of vegetables and fruits
Vegetables and fruits are low in calories but high in fiber. They also contain more water,
which means less energy, and more satiety.

6. Many studies show that people who eat more vegetables and fruits are less likely to gain
weight.
19. Chew well
It takes your brain a long time to figure out if you've eaten enough. Chewing carefully and
slowly will help you eat less, and increase the production of hormones beneficial for weight
loss.
20. Sleep in moderation
Sleep is just as important for weight loss as eating healthy or exercising.
Inadequate sleep is one of the highest risk factors for obesity, with rates of 89% in children
and 55% in adults. Relaxing Music - Meditation Music
21. Take control of your food addiction
A 2014 study found that 19.9% ​
​
of the 196,211 people studied met the criteria of a food
addict.
If you're always craving food and can't control your cravings, chances are you're one of
them.
If this is the case for you, get help, because all weight loss efforts will fail if you don't solve
the problem.

7. 22. Eat more protein
Protein is the most important nutrient to consider when losing weight. A high-protein diet will
increase metabolic activity by 80-100 calories per day, as well as help us reduce our calorie
intake by 441 units per day.
One study found that protein at 25% of calories reduced thinking about food by 60% and
halved the need for late-night snacking.
Adding protein to your diet is one of the easiest and most effective ways to lose weight.
23. Whey Protein Supplement
If you find it difficult to increase the amount of protein in your diet, take a whey protein
supplement. Researchers say that whey protein not only helps with weight loss, but also
helps build stronger muscles.
24. Don't drink calorie-dense drinks like soda or canned juice
Sugar is not good for your weight, and the sugar in drinks is even worse.
Drinks high in sugar increase the risk of obesity in children by 60% if consumed every day.
Canned juices are also not better than bags, because they also contain the same amount of
sugar as in a can of coke.

8. 25. Eat “real food”
If you want to have a beautiful body and good health, you should eat “real food”, that is,
things that are less processed before being consumed.
These foods give a natural feeling of fullness, and it is very difficult to make you gain weight
if you build a diet based on them.
26. Don't "diet," eat healthy
One of the biggest problems with “diets” is that in the long run, they have little effect – people
who “diet” are more likely to gain weight in the future.
So, instead of “dieting,” aim to be a healthier, happier, and more beautiful person.
Give your body enough nutrients instead of starving it. And you will see your weight drop
naturally.