The Weight Loss “industry” is full of story and legends. People are advised to do crazy things, many of which have no evidence. However, as a result of years of work, scientists have found ways to lose weight with accurate information. In this article you will find 26 Scientifically Proven Home Weight Loss Methods.
Home Weight Loss Methods
1. Drink Water before Meals
While the ways to lose weight are different for women and men, some tips work for both. One of them is to drink water. It is often claimed that drinking water can help to lose weight, and this is true. Drinking water can speed up your metabolism by 24-30% over a period of 1-1.5 hours, which helps you burn a few calories.
In a scientific study, it was seen that people who drink half a litre of water half an hour before meals receive less calories. This helped 44% more weight gain in the participants.
2. Eat Eggs for Breakfast
In addition to the health benefits of eating eggs, it has a feature that helps to get slim. Scientific studies have shown that making an egg-based breakfast instead of a cereal-based breakfast causes fewer calories to be consumed in the next 36 hours. This means fatter burning and more weight loss. If you can’t eat eggs for any reason, you should find a good source of protein to replace it.
3. Drink Coffee (Plain If Possible)
The coffee was unjustly declared scapegoat. However, a quality coffee is full of antioxidants and is very beneficial to health. Scientific studies show that caffeine in coffee accelerates metabolism by 3-11% and increases fat burning up to 10-29%.
The point to be considered here is the simple consumption of coffee. Do not add high-calorie ingredients such as sugar, syrup or cream. Adding such a substance will destroy the benefits of coffee.
4. Drink Green Tea
One of the tricks of losing weight is consuming green tea every day. Like coffee, green tea has many benefits, one of which is helping to lose weight. Green tea contains a small amount of caffeine, but it also contains strong antioxidants called catechin. These antioxidants are thought to work synergistically with caffeine to increase fat burning. Although the evidence is not clear, there are many scientific studies showing that green tea has the feature of slimming tea that helps to lose weight.
5. Avoid Sweeteners/Sugar
Sweeteners such as corn syrups added to processed (refined) sugar packed foods. These substances, which are accepted as one of the most harmful foodstuffs today, also lead to rapid weight gain. Scientific studies have shown that consumption of processed sugar (such as high-fructose corn syrup) causes type 2 diabetes, including obesity, heart disease, and many other diseases.
If you say how to lose weight, first remove the processed sugar from your life. Read the packages of all packaged foods, because even the most healthy-looking foods may contain processed sugar and derivatives.
6. Cook with Coconut Oil
Coconut oil is very healthy. The difference from other fats is that they are rich in acids of special fats called metabolized medium chain triglycerides. One of the ways to lose weight fast is not to completely remove the fat from your diet, but to replace it with the right oils.
It is known that coconut oil can reduce 256 calories per day, reduce appetite and accelerate metabolism to burn 120 calories more. You should use coconut oil instead of your cooking oil, instead of adding it to what you eat in your daily diet.
7. Count Calories with Portion Control
Keeping track of what you eat and how much you eat is one of the most effective ways to lose weight. There are scientific studies on the effect of keeping a calorie diary on weight loss. The result, yes, helps to weaken food diary keeping. Anything that raises your awareness of what you are eating helps to lose weight.
8. Take Glucomannan Supplement
This supplement is made from fibres called food glucomannan. Some studies have shown that this product helps to lose weight. The fibres in the food supplements swell with water, stay in the stomach for a long time and remain full in the intestine and take a long time to digest. This results in less calories. Some studies have shown that those who take glucomannan supplements lose a little more weight than others.
9. The Fastest Method of Weight Loss; Avoid Refined Carbohydrates
Refined carbohydrates are usually sugar or fibrous grains, which are stripped from their nutritious portions (such as white bread, pasta).
Scientific studies have shown that refined (processed) carbohydrates increase blood sugar rapidly and rapidly decrease in a short time, leading to sudden hunger crises. These hunger crises cause excessive calorie intake. Consumption of processed carbohydrates causes obesity. If you’re going to eat carbohydrates, make sure it’s unprocessed. It’s like whole wheat bread instead of white bread.
10. Eat Low Carbohydrates
To see the full benefits of carbohydrate restriction, you should avoid both refined carbohydrates and minimize carbohydrates consumed during the day. Numerous studies have shown that a low-carb diet (or diet) helps to lose 2-3 times more weight than a low-fat diet.
11. Eat More Vegetables and Fruits
Vegetables and fruits have beneficial effects on weight loss. They are low-calorie but plenty of fibre foods. At the same time, they are rich in water and their energy density is low. It creates a feeling of fullness in the stomach thanks to its structure that requires chewing for a long time.
Scientific studies show that people who consume vegetables and fruits regularly are weaker than those who do not. Fruits and vegetables should be consumed not only because they support weight loss, but because they are very useful.
12. Consume Smaller Portions
Although it may sound strange, consuming small portions on smaller dishes helps to reduce weight by reducing calorie intake.
13. Keep Healthy Food around You When You Get Hungry
If there are only healthy foods around you, you will eat them as soon as you get hungry. If you get unhealthy junk food, you will eat junk food in case of any hunger. Healthy snacks that can be easily prepared and carried out in a simple way protect you from major hunger crises and excessive calorie intake. Fruit, a handful of nuts, yogurt or boiled eggs are healthy foods that you can eat at these moments.
14. Avoid Sugary Drinks and Fruit Juices
Sugar is harmful to health, but sugar in liquid form is even more harmful. Scientific studies show that sugary drinks are the most calorie foodstuffs. For example, one study found that children who consume one serving of sugary drinks every day increase the risk of obesity by 60%. Keep in mind that this also applies to juice. Fruit juices are just as caloric as sweet drinks such as cola and soft drinks. Eat fruit instead of fruit juice. So you get fiber too.
Cardio exercises (jogging, brisk walking) are an excellent way to burn calories and maintain physical-mental health. Such exercises are very effective especially for melting belly fat, preventing fat formation between internal organs and maintaining metabolic rate.
16. Do Weight Lifting Exercises
One of the worst side effects of dieting is the loss of muscle and metabolic slowdown, often called hunger mode. The best way to prevent this from happening is to do some kind of resistance exercise, such as weight training. Scientific studies have shown that weight training prevents the loss of metabolic rate and also helps to lose weight by protecting muscles. Weight can accelerate your fat burning by working; you can shape your upper body. However, in order to shape your lower body (waist, legs, etc.), you should do special exercises (such as walking, jogging) for that part.
17. Eat fiber Foods
Although there is not very clear research on this subject, it is known that consuming lots of fiber foods keeps satiety longer and is effective in weight control.
18. Chew Slowly
It takes some time to get the satiety signals to the brain. So if you chew slowly, you may experience a feeling of saturation while you are eating. Studies have shown that slow chewing provides less calories. In addition, a slow meal helps to lose weight, more hormones are secreted.
19. Sleep Well
Regular and adequate sleep to lose weight is just as important as healthy eating and regular exercise. Studies have shown that inadequate sleep is one of the strongest risk factors for obesity. Inadequate sleep increases the risk of obesity by 89% in children and 55% in adults
20. Get Rid Of Food Addiction
As a result of a study conducted with 196,211 people in 2018, it was found that 19.9% of the people were eating addictions. If you eat constantly, if you do not control what you want to eat you may be addicted to eating. This is a serious addiction. If you have such a condition, go to the doctor immediately, if you are addicted to eating, it is impossible to lose weight.
21. Consume More Protein
Another way to lose weight is to consume plenty of protein. A high-protein diet boosts your metabolic rate to burn more than 80-100 calories per day. It also allows you to get less than 441 calories per day.
In a scientific study, 25% of daily calorie intake is protein, which reduces food obsessions by 60%. It also reduces what you want to eat at midnight by half. Just adding protein to your diet (without limiting anything) is one of the easiest, most effective and delicious ways to lose weight.
22. Take A Supplement With Whey Protein
One of the methods to lose weight is to add whey protein to your diet. In a scientific study, adding whey protein to your diet increases fat-free masses and supports weight loss.
23. Brush Your Teeth After A Meal
One of the tricks of losing weight is brushing your teeth. It is known that the peppermint flavour in toothpaste cuts the appetite and prevents snacking before bedtime, especially after dinner
24. Eat Spicy Food
Spice is known to accelerate metabolism and support fat burning. In addition, spicy food makes you thirsty, drinking more water and eating less
25. Eat Whole Grain Natural Foods
If you want to be a healthier and fit person, eat whole grain and unadulterated foods. These nutrients are naturally satiating and satisfying. If you consume them in most of your diet, you will not gain weight, you will get rid of your existing weight.
These are the most weight-friendly foods in the world.
26. Do Not Diet, Eat Healthy
The worst part of dieting is that one day ends. There is no continuous diet. People who have a very strict diet tend to gain more weight than usual over time. Change your diet instead of constantly trying to diet. Eat healthier to be healthier, happier and fit. Be healthy, dynamic and fit instead of melting away by trying to lose weight. Losing weight should be a naturally occurring condition as you continue your normal diet and exercise.
As a Result
Ways to lose weight fast and all other methods of weight loss are the same; eat healthy. In fact, changing eating habits and making exercise a part of life is enough to lose weight and be healthy. Lose weight at home, lose weight in the summer or lose weight quickly comes to the same point, eating habits. The first job sets yourself a goal, for example, I want to lose 10 pounds, so you pay attention to what you eat and if you do sports you can lose as much as you want.