When it comes to weight loss, we tend to believe all the rumors and blindly do all the crazy things to shed that extra bit of flab. However, at the end of the day, there might not be any change in the weight. Whatever is the reason for weight loss, it’s high time to stop going by myths.
When it comes to weight loss, we all are aware of the few basic tips that include not skipping meals, eating a low-calorie diet, cutting down on sugar, exercising every day and eating a nutrient-rich diet. However, there are times when we fall prey to various dieting fads without doing our bit of research which is not right. Remember that the key to losing weight is to say NO to dieting and YES to healthy eating!
So if you really wanna lose weight, then try these research-based weight loss tips that might actually work!
#1. Drink water before meals
One of the key issues faced by people planning to lose weight is to reduce their portion sizes. Because it is believed that the fewer calories you consume, the easier it is for you to lose weight. However, it is not always easy to keep a strict check on your caloric intake. But if you are already eating a low-calorie diet than following this simple trick might help you to lose some more pounds.
According to researchers from the University of Birmingham[1], drinking around 500 ml of water around 30 minutes before meals can aid in weight loss. This tricks your brain into thinking the stomach is full and thus, causes you to eat lesser than usual. The study revealed that people who consumed water before meals lost around 1.3 kg in a span of 12 weeks.
#2. Use smaller plates
The role of portion control to lose weight cannot be underestimated. And this has been proved time and again by numerous researchers. A recent research study published in the journal Obesity Science and Practice[2] showed that the size of plates used for eating can have a significant impact on the food intake and satiety in people with a healthy weight.
Hence, if you are planning to lose weight, eating in smaller plates can help you to shed few kilos. However, people who are overweight and obese were less likely to benefit from this weight loss tip.
Weight Loss Is 99% Mental And 1% Physical. Start Your Journey Today. Click Here.
#3. Replace starters with salads
If you wanna lose weight, then it’s time to ditch those starters and instead reach out for a bowl of salad. According to a 2013 study published in the Appetite journal[3], eating low-energy-dense foods such as salads before a meal can help you reduce your caloric intake and in turn, lose weight.
Salads contain high amounts of fiber, which not only helps you to control your caloric intake but also promote satiety. Moreover, this weight loss tip prevents you from overeating along with keeping you healthy. So start your meals with a platter of salad and fiber-rich veggies such as cucumber, carrots, beets, and tomatoes to kickstart your weight loss goal.
#4. Load your intake of Vitamin D
Get up early and bask in the sun to reap the benefits of Vitamin D and aid in weight loss. Some research evidence suggests that getting enough Vitamin D can decrease body fat and enhance weight loss.
A 2014 study in the American Journal of Clinical Nutrition[4] found that women who fulfilled their Vitamin D requirements lost around 3 kgs of weight as compared to women who fail to get their recommended dose of Vitamin D. Moreover, supplementation of Vitamin D for a span of 12 weeks showed a decrease in the body fat. Do give this simple weight loss tip a try to know if it works!
Buy best Vitamin and Mineral Supplements at 1mg at an affordable price
#5. Cook your own meals.
If your weight loss plans are not working, then it’s time to check your menu. This could be because you are accustomed to ordering food or eating at restaurants. A 2005 study published in the Journal the Lancet[5] revealed that people who frequently visit restaurants more than twice a week gained around 4.5 kgs more and had more insulin resistance than those who ate home-cooked meals.
So cooking your own meals or carrying home cooked food more often than not is a healthy weight loss tip you must try. Researchers from the John Hopkins University shed light on the benefits of cooking your own meals by revealing that one tends to eat 140 calories lesser than usual when they cook their own food. Moreover, those consuming home cooked meals more than five times per week were 28% less likely to have overweight BMI and 24% less likely to have excess percentage body fat as compared to those who ate home cooked food less than three times per week[6].
#6. Take a walk after your meals
It is a common belief that walking just after a meal causes fatigue, stomach ache, and other types of discomfort. However, a 2011 study in the International Journal of General Medicine[7] revealed that walking just after a meal was more effective for weight loss than waiting one hour after eating before walking.
As glucose increases to its maximum at 30–60 minutes after a meal, walking right after a meal suppresses the increase in the level of glucose in the blood. This, in turn, suppresses the secretion of insulin and thus, storage of internal fat, thereby preventing you from gaining weight[7].
#7. Get a good night’s sleep
There’s a popular saying “Early to bed and early to rise keeps a man healthy, wealthy and wise.” And this does hold true not only to keep you healthy but also fit. Several studies have shown that lack of sleep or sleeping on an altered schedule is an independent risk factor for gaining weight. This is because, when you are sleep deprived, you tend to eat more calories, mostly from carbohydrate-rich snacks rather than meals, causing you to gain weight.
A preliminary study presented at the Associated Professional Sleep Societies suggested that lack of sleep may make it harder to lose fat. As per the study, people who were sleep-restricted to fewer than 5.5 hours for one 14-day period lost around 26% weight whereas those who slept for more than 7 hours a night lost 57% of weight. Both the study participants were provided with low-calorie and nutritionally balanced diet[8].
**Consult India’s best doctors and nutritionists here**
Do try these research-backed weight loss tips and let us know what has worked for you in the comments section.
(The article is reviewed by Dr. Lalit Kanodia, General Physician)
Recommended Reads:
Scale Stuck? 5 Tricks To Get Over Your Weight Loss Plateau
8 Ways To Practice Portion Control For Sustained Weight Loss
References:
1. Dennis EA, Dengo AL, Comber DL, Flack KD, Savla J, Davy KP, Davy BM. Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity (Silver Spring). 2010 Feb;18(2):300-7.
2. Peng M. How does plate size affect estimated satiation and intake for individuals in normal-weight and overweight groups? Obes Sci Pract. 2017 Jun 27;3(3):282-288.
3. Roe, L. S., Meengs, J. S., & Rolls, B. J. (2012). Salad and satiety: the effect of timing of salad consumption on meal energy intake. Appetite, 58(1), 242–248.
4. Mason C, Xiao L, Imayama I, Duggan C, Wang CY, Korde L, McTiernan A. Vitamin D3 supplementation during weight loss: a double-blind randomized controlled trial. Am J Clin Nutr. 2014 May;99(5):1015-25.
5. Pereira MA, Kartashov AI, Ebbeling CB, Van Horn L, Slattery ML, Jacobs DR Jr, Ludwig DS. Fast-food habits, weight gain, and insulin resistance (the CARDIA study): 15-year prospective analysis. Lancet. 2005 Jan 1-7;365(9453):36-42.
6. Mills S, Brown H, Wrieden W, White M, Adams J. Frequency of eating home cooked meals and potential benefits for diet and health: cross-sectional analysis of a population-based cohort study. Int J Behav Nutr Phys Act. 2017 Aug 17;14(1):109.
7. Hijikata Y, Yamada S. Walking just after a meal seems to be more effective for weight loss than waiting for one hour to walk after a meal. Int J Gen Med. 2011;4:447-50.
8. Spivey A. Lose sleep, gain weight: another piece of the obesity puzzle. Environ Health Perspect. 2010 Jan;118(1):A28-33. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2831987/