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Lose Weight Fast with 12 Science-Backed Tips!

12 Science-Backed weight loss tips to boost your energy levels

Lose Weight Fast with 12 Science-Backed Tips!
12 Simple Science-Backed Tips to Lose Weight


Hello friends, in today’s article, I will tell you about gently and genuine way to lose weight. There may have many weight loss tips on many websites but here we discussing not only about reducing belly fat but also about how much to reducing weight and if have normal weight than how you should maintain it.

The Weight Loss Secret That Thousands of People Are Using and Losing Weight Fast

There are so many different foods out there to lose the weight, it's confusing. If you don't know what to follow, you'll get conflicting advice. So let's take it easy and back it up with science. I share twelve scientifically backed tips that have helped you lose weight; short-term fixes to avoid, no debits and no myths. 

Now that all the suggestions in this article are resource based. There may not work for everyone because we are all so different. So you need to experiment and see what works for you. If you have tried everything possible to lose weight and it doesn't work; it is time to see a doctor if everything is doing well. It could be a hormonal problem and it's a good idea to get diagnosed. So, you know what your future holds and can change your outlook. 

Now let's move on to the tips to lose weight. If the percentage of body fat is higher than there is an increased risk of high blood pressure, heart disease, diabetes and certain diseases. Many people say that it is very difficult to lose weight after the age of 30, which is not really true.


12 Simple Science-Backed Tips to Lose Weight:

1. Reduce Added Sugar:

Sugar found in whole fruits and vegetables and unnatural sugars, such as white sugar, high fructose corn syrup, maple syrup, honey, fruit juice and coconut sugar; these are all added sugars. One is to reduce the amount of processed food we eat. Focus on whole foods because whole foods do not contain added sugar. So if most of our diet is whole food, you are automatically reducing added sugar.


2. Reduce Liquid Calories:

Reduce the amount of sugar we have in liquid form. It is very easy to drink several glasses of juice; it’s so easy to have glasses of cola, it's all because of the sugar that our body don't need. We don't feel full here, so we keep on drinking.


3. Cut Down on Refined Carbohydrates:

These are carbohydrates that can raise your blood sugar too quickly. They do not contain much fiber and are basically processed. These are not good for our health. Examples of refined carbohydrates include crackers, cookies, cakes, most store-bought, fruit breads, breakfast cereals and snacks with any type of refined flour. Basically, highly processed foods.

If you're going to get the carbs, it's better to get them from whole food sources. Whole foods such as whole fruits, whole vegetables, whole beans and legumes are not associated with weight gain. These are actually refined carbohydrates - these are the carbs we need to control.


4. Eat Enough Fiber and Enough Fruits and Vegetables:

Now one of the most important things to do for weight loss is to eat more, so there is a way to ignore snacks throughout the day and there is a way to do that to get enough fiber, especially soluble fiber. If you look at courses, people with a lot of soluble fiber tend to lose weight. If you're interested in a list of low soluble fiber foods, oats, flax seed, chickpeas, Brussels sprouts all contain a bit of fiber and it will keep you full and satisfied for a while.


5. Foods That Burn Belly Fat:

Now, in general it is advisable to eat a lot of fiber from this type of food and increase your intake of fruits and vegetables. More than vegetables, it is fruit. Try to eat at least half a plate of fruits and vegetables for most of my meals. Not in every diet, but in most of my diets it did help a little to lose and maintain weight.


6. Eat Enough Protein Throughout the Day:

Eating enough fiber will keep you leaner for longer, which is good with protein. If you eat enough protein throughout the day than you will be last longer. It will help you manage hunger and undernourished breakfasts. I would recommend you to have food plate protein in every diet; as there is food plate protein in every meal, it stabilizes blood sugar.


7. Eat Too Much and Too Slow:

In today's fast-paced world, we all eat so fast, the problem with fast food is that it's too easy to overeat and get too many calories. It's important not to overeat especially when you're trying to lose weight. There are studies showing that people who eat fast tend to gain weight and it's easier to overeat. That's why I recommend eating slowly, chewing your food thoroughly and being careful what you eat.


8. Get Enough Sleep:

When it comes to weight loss, everyone talks about diet and exercise, but no one talks about sleep. Sleep is very important for weight loss; if you're struggling with weight loss and everything seems to be going well, check your sleep. There has been a study from 2008; one large review found that short sleep duration increased the likelihood of being overweight in adults by 55%; which is actually quite high. So, my advice is to focus on good sleep. According to scientific ideas we should sleep at least seven to eight hours a night. But I believe that the quality of sleep is more important than the quantity or more hours of sleep.


9. Track Your Progress:

I'm not saying monitor your weight or your measurements every day, it can be beautiful every day, but it can be very effective in monitoring your progress when you reach your goals can. According to the American Psychological Association, individuals who monitor their progress are more likely to achieve their goals. That's why I recommend monitoring your weight and your measurements as your weight alone is not a good measure of your progress. It tracks plus sizes and dimensions every week. If you can do it and you can see progress, you will be more motivated. You can say you haven't seen progress, you know it's not working properly somehow, and you can make some changes.


10. Reduce your stress:

Now when it comes to stress, everyone is a little different. Some people lose weight under stress and some people gain it. This happens to someone who gains weight when agitated. Sometimes when we produce excess cortisol, the stress hormone, it can be very difficult to lose weight; specially the weight around the abdomen. It is associated with high levels of stress. That's why I suggest finding a way to reduce your stress here. You can't remove it completely; you can find a way to manage it. I like to give advice of meditation.


11. Move More or Exercise:

When it comes to weight loss, we all know that diet and exercise are two sides of the same coin. Exercise is when we do a little aerobic exercise like brisk walking and some strength training. But there's something beyond that called NEAT (non-exercise activity thermo genesis) and those who NEAT more are underweight.

NEAT is non-exercise activity thermo genesis there is no exercise, diet or sleep it basically burns all the calories. For example cooking in the kitchen, cleaning your car, cleaning your house and walking to the bus stop. Not all of these activities are actually exercise, but they are still calorie-burning activities and they add up specially if you do it every day.


12. How to Lose Weight Naturally at Home Remedy:

If you can drink 3-4 glasses of water then it will be delicious. This will start your metabolism, which is very important for weight loss. Try to drink at least one dirty water. Easier than having a water bottle if you go out. Start lunch with a salad. Now salads can contain carrots, cucumbers, beets, cabbage, etc. It not only gives you essential vitamins, minerals and fiber but also fills you up beautifully. Brown rice is an excellent source of protein, and it helps in reducing the excess fat from our body.


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