15 effective tips to lose weight

Strange and impossible to follow advice, "miracle" diets without any evidence behind and other baseless statements sometimes plague the field of nutritional information.

1. Drink water, especially before meals

Drinking water can accelerate the metabolism between 24 and 30% in a period of between 1 to 1.5 hours, helping to burn some extra calories.
One study showed that drinking half a liter of water an hour and a half before meals helped people who were following a diet to lose 44% more weight.

2. Eat eggs at breakfast


Replacing a cereal-based breakfast with eggs can lead to fewer calories in the next 36 hours, losing weight and body fat.

And if for some reason eggs can not be consumed, any other source of quality protein works as well.

3. Drink coffee (preferably black)

Coffee has sometimes been unfairly demonized. When it is of good quality, it is full of antioxidants and numerous ways to contribute to good health.

Caffeine can raise the metabolism between 3 and 11% and the elimination of fats between 10 and 2%.

4. Drink green tea

Green tea contains small amounts of caffeine, but also includes powerful antioxidants called catechist, which are believed to work in synergy with caffeine to improve the fat-burning effect.

Although the evidence is not entirely firm, many studies show that green tea (both drink and extract in the form of a supplement) can help you lose weight.

5. Cooking with coconut oil

Coconut oil is very healthy. It is high in medium chain triglycerides, which are metabolized differently than other fats.


The idea is not, anyway, to add it on something that has already been cooked in a traditional way, but to replace with coconut oil some of the fats that are usually used for cooking.

6. Take glaucoma

Glaucoma is a fiber that, in several scientific studies, has lost weight to research subjects.

Absorbs water and sits in the gut for a while, making you feel more full and helping you consume fewer calories.

And it has been shown that people who consume glaucoma supplements lose a little more weight than those who do not.

7. Cut out the added sugars

Most people consume too much added sugar. This consumption is strongly associated with the risk of obesity and diseases such as type 2 diabetes and heart problems.

If you want to lose weight, you need to reduce the consumption of added sugar and high fructose corn syrup. And you have to make sure you read the food labels well, since many supposedly healthy products are sometimes full of sugar.

8. Eat less refined carbohydrates

Refined carbohydrates, usually, are sugars or grains that have been stripped of their fibrous and nutritious parts.

Scientific studies show that refined carbohydrates can raise blood sugar quickly, leading to hunger and cravings, and to increase food intake a few hours later. Consuming them is strongly linked to obesity.

9. Follow a low crab diet

Numerous studies show that sticking to a low-carbohydrate diet can help you lose between two and three times more weight than with the standard low-fat diet. And, at the same time, it contributes to better health.

10. Use smaller plates

Although it may seem impossible at first sight, it has been shown that using smaller plates usually results in lower calorie consumption automatically.

11. Control portions or count calories

Everything that contributes to being aware of what is eaten is useful. So, controlling the size of the portions or counting the calories consumed may be a good idea, for obvious reasons.

12. Have healthy foods nearby in case hunger strikes

Buying and having healthy foods on hand prevents recourse to harmful snacks for the diet.

Thus, it is ideal to use fruits, nuts, baby carrots, yogurt or boiled eggs.

13. Brush your teeth after dinner

Although there are no studies to support this, many recommend brushing your teeth immediately after dinner, which seems to prevent the temptation of a snack at night.

14. Eat meals with spices

Some spices, such as cayenne pepper, contain capsaicin, a component that can speed up metabolism and slightly reduce appetite.

15. Do aerobic exercise

Aerobic exercises not only burn calories, but contribute to better physical and mental health.