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The weight loss industry is full of confusing and sometimes conflicting information. For people who want to lose weight, it can be difficult to determine which advice to follow. These are nine tips that can help you lose weight and look your best.
1. Load Up on Antioxidants
Caffeine has long been promoted as a way to enhance fat burning. Research has found that antioxidants, called catechins, found in foods such as green tea, may work in concert with caffeine to promote fat burning. If green tea is not your thing, other good sources of antioxidants include colorful fruits and vegetables and supplements, such as green superfoods powder.
2. Drink Plenty of Water
Staying hydrated is good for your overall health and may also boost weight loss. Studies have found that drinking water can increase metabolism by 24-30% for about an hour, which can help you burn some extra calories. Additionally, drinking water, especially before meals, helps you feel more full and may result in fewer calories consumed.
3. Drink Black Coffee
Fancy coffee drinks full of sugar and fat can pile weight on you, but black coffee has been shown to boost metabolism by 3-11% and help you burn as much as 10 to 30% more fat. Additionally, coffee is packed with health-promoting antioxidants. If you can’t take your coffee black, try adding a low-calorie sweetener and a skim or plant-based milk, instead of full-fat dairy products and sugar.
4. Experiment With Intermittent Fasting
Intermittent fasting is an eating pattern where people alternate between periods of eating and fasting. Research has demonstrated that intermittent fasting can be at least as effective at producing weight loss as a traditional calorie restriction diet. However, intermittent fasting may result in less loss of muscle mass than traditional calorie-restricted diets.
5. Eat Less Sugar
Added sugar is high in calories and low in nutritional value. Studies have linked sugar consumption with an increased risk of obesity, heart disease and type 2 diabetes. Because of this, many food manufacturers have attempted to disguise the added sugar in their products by using fructose, high-fructose corn syrup and other sweeteners that consumers may not recognize as sugar. Be sure to read labels carefully.
6. Cut Back on Refined Carbohydrates
Refined carbohydrates, such as white bread and pasta, have had most of their fiber and nutrition stripped away. Refined carbohydrates don’t keep you as full as their unrefined counterparts and can result in blood sugar spikes that increase hunger and cravings, leading to increased food consumption at subsequent meals. Research has demonstrated a powerful link between obesity and refined carbohydrate consumption.
7. Use Smaller Plates
Using smaller plates can trick your brain into thinking you are eating larger portions of food. This doesn’t work on everyone but seems to work best on people who are overweight. Additionally, if you use a smaller plate, you physically can not pile as much food on the plate, aiding in portion control. To enhance this effect, wrap up any leftovers and put them in the fridge immediately to reduce the temptation to go back for a second helping.
8. Stock Your House With Healthy Food
Throw out the junk food in your house and replace it with healthy options. If you only have good options in your house, you are less likely to make bad choices when you get hungry. Good snack options to stock up on include whole fruits, vegetables that can be eaten raw, yogurt and hard-boiled eggs.
9. Spice It Up
Capsaicin, the compound that gives chili peppers their heat, has been shown to boost metabolism and reduce appetite. Additionally, adding spices to your food can be a good low-calorie flavor enhancer. However, the effect may diminish over time, so don’t get carried away with it.
There’s a lot of confusing weight loss advice out there, but there are a few principles most experts agree on. These tips can help you reduce your weight and look your best.
10. Cavitation therapy with an S Shape machine
An effective and increasingly popular weight loss tip is cavitation therapy with the S Shape machine. Cavitation is a non-invasive treatment that uses ultrasound waves to melt fat cells in the body. It is considered to be one of the best body shaping methods to reduce fat. Cavitation is carried out using a device called an S-shape machine which sends high frequency ultrasound to the areas of the body to be treated such as the stomach, thighs, hips, back or arms. The treatment is offered in a beauty salon or by a beautician. The S shape treatment provides many benefits such as: skin tightening, body slimming, collagen stimulation, skin rejuvenation and fat removal.
