5 evidence-based weight loss tips
17 December 2017
The weight loss industry is awash with myths, so if you’re struggling to lose weight, it may be because you’re following the wrong recommendations. Instead, follow our evidence-based tips, and you’re bound to see an improvement in your weight loss journey.
Drink plenty of green tea
Your water consumption is hugely important so if you’re someone who struggles to keep up with the amount you should be drinking, why not try green tea. Green tea contains only a small amount of caffeine, and it’s absolutely loaded with catechins, helpful antioxidants that can enhance the fat burning process. One study showed that people who consumed green tea and caffeine together lost an average of 2.9 pounds over 12 weeks, but it’s still worth bearing in mind that this is all based on different dynamics.
Top tip: If you want to kick-start your weight loss with green tea, try Matcha green tea – the richest source of nutrients and antioxidants.
Cut back on your sugar consumption
Research has found that the modern diet contains far too much-added sugar so if you want to lose weight, this is certainly something you need to cut back on. Added sugar is largely linked not only to obesity but to diseases like type 2 diabetes and heart disease. If you’re a sugar fiend, ditch unhealthy snacking and switch to fruit, nuts, seeds and raw vegetables.
Top tip: Weight loss retreats are a great way to control what you eat and give your body a chance to detox from unhealthy habits that might be holding you back.
Eat less refined carbs
Refined carbohydrates can be sugar or grains that have been stripped of all nutritious parts. This includes things such as white bread and pasta, food that can rapidly spike blood sugar and lead to cravings – something that you’ll want to avoid if you’re dieting. One of the biggest weight loss mistakes people make is cutting out carbs altogether. Instead, opt for whole, unprocessed foods such as fresh fruit and veg, nuts and seeds, beans, eggs and meat.
Top tip: When shopping, always look at the ingredient list to see if the product contains refined carbs. Watch out for flour, enriched wheat flour, sugar or high fructose corn syrup.
Over time, dieting tends to cause muscle loss and prompts your metabolism to slow down. To combat this, take up resistance exercise such as lifting weights. This can help to keep your metabolism high and prevent you from losing muscle mass as well as fat. Lifting weights can burn a huge amount of calories, with research showing that those who lift can lose at least six more pounds than those who don’t.
Top tip: Alternate between different muscle groups to sustain a higher level of intensity.
Be strict with your portion sizes
Understandably, portion control and counting calories are essential for successful weight loss, and some studies show that keeping a food diary of what you eat can help you drop the inches. Strangely enough, one of the easiest ways to limit yourself is simply by using a smaller plate.
Top tip: Get creative and start a daily food journal on Instagram to document your meals.