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The weight loss “industry” is full of myths.
People are being advised to do all sorts of crazy things, most of which have no evidence behind them.
Over the years, however, scientists have found a number of strategies that seem to be effective.
Here are 26 weight loss tips that are actually evidence based.
1. Drink Water, Especially Before Meals
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It is often claimed that drinking water can help with weight loss, and this is true.
uk canada goose outlet Drinking water can boost metabolism by 24 30% over a period of 1 1.5 canada goose fleece uk hours, helping you burn off a few more calories (1, 2). uk canada goose outlet
One study showed cheap canada goose that drinking a half liter (17 oz) of water about a half an hour before meals helped dieters eat fewer calories canada goose victoria parka outlet and lose 44% more weight (3).
2. Eat Eggs For Breakfast
Eating whole eggs can have canada goose ladies uk all sorts of benefits, including helping you lose weight.
Studies show that replacing a grain based breakfast with eggs can help you eat fewer calories for the next 36 hours, and lose more weight and more body fat (4, 5).
buy canada goose jacket If you can eat eggs for some reason, then that fine. Any source of quality protein for breakfast should do the trick. buy canada goose jacket
3. Drink Coffee (Preferably Black)
Coffee has been unfairly cheap canada goose demonized. Quality coffee is loaded with antioxidants, and can have numerous health benefits.
Studies show that the caffeine in coffee can boost metabolism by 3 11%, and increase fat burning by up to 10 29% (6, 7, 8).
Just make sure NOT to add a bunch of sugar or other high calorie ingredients to it. That will https://www.rkliedtke.de completely negate any benefit you get from the coffee.
4. Drink Green Tea
canada goose uk black friday Like coffee, green tea also has many benefits, one of them being weight loss. canada goose uk black friday
Canada Goose online Green tea contains small amounts of caffeine, but it is also loaded with powerful antioxidants called catechins, which are also believed to work synergistically with the caffeine to enhance fat burning (9, 10). Canada Goose online
Although the evidence is mixed, there are many studies showing that green tea (either as a beverage or a green tea extract supplement) can help you lose weight (11, 12).