7 Weight Loss Tips That Are Truly Science-Based

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the weight-loss industry is full of myths most people are being told to do all sorts of crazy things most of which have no evidence behind them fortunately researchers have found a number of strategies that are actually effective for weight loss and that’s what I’m looking at in this video and don’t drink calories including sugary soda and fruit juices added sugar has become a big problem in our diet but sugar in liquid form then worse so to show that liquid sugar calories may be the single most fattening aspect of the modern diet for example one study showed that sugar sweetened beverages are linked to a 60% increased risk of obesity in children for each daily serving keep in mind that this applies to fruit juice as well which contains a similar amount of sugar as soft drinks like coke eat whole fruit for sure but fruit juice should not be an everyday drink on that note to lose weight you should drink water especially before and after meals drinking more water helps to keep your stomach feeling full which in turn helps to reduce appetite one study showed that drinking a half liter or 17 ounce bottle of water about half an hour before meals helps diet as fewer calories and lose 44% more weight interestingly in this controlled trial in 62 overweight and obese women who were doing a weight loss program for 24 weeks they found those who swapped out diet drinks the sugar free drinks for water after their lunch lost more weight and had improved blood glucose and insulin levels see the takeaway is trying to drink more water than any other beverages including sugar-free beverages number 3 keep healthy food around in case you get hungry keeping healthy foods close by can help prevent you from eating something unhealthy if when food cravings occur now a few snacks that are easily portable and simple to prepare include whole fruit a handful of nuts baby carrots yogurt or a hard-boiled egg or two preparation and planning is very important when it comes to weight loss number four use smaller plates using small plates is shown to automatically help people eat fewer calories in some studies it’s kind of like a trick but it seems to work for example which of the following plates looks more full to you the one to the right of course but actually both dishes contain exactly the same amount now psychologists have been studying this phenomenon and it really works for those who want to lose weight do you often use really large plates or bowls at home they look really nice but they do make you eat more so swap them out number five lift weight one of the worst effects of dieting and intentional calorie restriction is that it can cause muscle loss and a slowdown in the table the best way to prevent this from happening is to do a form of resistance exercise like lifting weights or bodyweight exercises now studies show that weight lifting can help keep your metabolism high and prevent you from losing precious muscle mass of course it’s not just important to lose fat you also want to make sure that what is beneath looks good now doing some sort of resistance exercise is critical for that number six get good sleep sleep is highly underrated but it may be just as important as good nutrition and exercise inadequate sleep is one of the strongest risk factors for obesity in this study short sleep duration was found to raise obesity risk by 89% in children and 55% in adults which is massive a poor sleep can increase hunger and cravings and cause a biochemical tendency for weight gain by disrupting hunger hormones like ghrelin and leptin so one of the best ways to do this is to simply plan your evenings to go to bed a bit earlier number seven don’t diet eat healthy instead one of the biggest problems with diets is that they almost never ever work in the long run if anything people who diet tend to gain more weight over time and studies show that dieting is a consistent predictor of future weight gain instead of going on a diet make it your goal to become a healthier happier and fitter person focus on nourishing your body instead of depriving it and weight loss should follow as a natural side-effect thanks for watching make sure to give this video a thumbs up if you found it informative and don’t forget to subscribe to the authority nutrition YouTube channel by clicking the red subscribe button below this video [Music]

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