The industry is full of myths and miracle recipes that rarely work. In the best of cases, you manage to lose those extra pounds… only to gain them back some time later. Here is a list of scientifically proven tips for losing weight.

Supplements may be an option if you struggle to get enough in your diet.

One study found that protein intake can be reduced by replacing some with protein, which can help you lose weight and increase muscle mass.

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1. Portion control or calorie counting

Calories counting is a great way to control your weight (eat less), and for obvious reasons, it can also be very useful.

Numerous studies have shown that keeping a log of your food intake (or simply taking pictures) can help you lose weight.

Any information that makes it easier to be conscious of what you eat is beneficial.

2. Rest well

Although sleep is often overlooked, it is just as important as eating right and exercising.

Poor sleep has been shown to be a major factor in . It raises the risk of obesity by 89% for children and 55% for adults.

3. Eat eggs for breakfast

Whole eggs are a great way to lose weight.

Scientists found that replacing cereal for breakfast with eggs can help you lose body fat and eat less calories over the next 36-hours.

Don’t worry if you are unable to eat eggs. You can eat any other high-quality protein source for breakfast.

4. Get more fiber

When trying to lose weight, fiber-rich foods are frequently recommended. While scientists have mixed opinions on this matter, studies show that fiber can increase your satiety and help you maintain some control over your weight.

5. After eating, rinse your mouth with water

Authority Nutrition, an American website, admits that they don’t know of any studies. However many recommend brushing your teeth for 30 minutes after you eat. You won’t feel tempted to have a last-minute snack at night.

6. Enjoy spicy food

Capsaicin is an ingredient that can increase metabolism and decrease appetite, such as in spicy foods like cayenne peppers.

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7. Lift weights

Dieting can lead to muscle loss and slowing down of metabolism.

This problem can be countered by doing resistance training such as lifting weights. Research shows that lifting weights can increase your metabolism, which helps to prevent the loss of muscle mass.

8. Drink green tea

Green tea, like coffee, has many benefits. Green tea has a lower amount of caffeine but it is rich in antioxidants called catechins. These “work” with caffeine to help you burn more fat.

While scientists have mixed opinions on this topic, many studies show that green tea (in or as a dietary supplement) can help with weight loss.

9. Whole foods (real food) are best

Whole foods are the best way to stay healthy.

These foods naturally induce satiety. If you eat this food a lot, it is difficult to lose weight.

Remember that real food doesn’t require a list because the ingredient is what makes it real.

10. Reduce sugar

Added sugar is the most harmful ingredient in modern diets, and unfortunately, many people consume it too often.

Research has shown that is strongly linked to obesity and other diseases such as type 2 diabetes, heart disease, and others.

It is important to reduce the intake of added sugars if you are trying to lose weight. Pay attention to labels, because even “healthy” foods can be loaded with sugar.

11. Coconut oil is a better choice

Coconut oil is good for your health. Coconut oil is different from other fats because it contains medium chain triglyceride which is a high-quality special fat.

Researchers have shown that these fats increase metabolism, resulting in 120 calories less per day and reducing appetite. You will consume almost 256 less calories each day.

12. Start a low-carb diet

You can reap the benefits of carbohydrate restriction if you follow a low-carb lifestyle and stick to it.

Numerous studies have shown that such a diet can lead to weight loss of 2 to 3xs compared with a low-fat standard diet. It also improves our health.

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