The 5 Powerful Habits for Weight Loss – Backed by Science
Guest Post by Alex Adams from Vixen Daily
When you’re reading about weight loss advice online, it’s hard to know what’s true and what’s made up.
After all, who’s actually checking these claims? Are people online exaggerating? Are they giving you advice that’s real and backed up by science?
Sometimes, people aren’t as thorough as they should be, and some bad advice gets passed off as real fact online.
However, in this article, you’re only going to get the facts.
Tested, Researched and Proven
These weight loss tips have been verified and backed up by real science. Only strategies that have been proven in clinical lab testing to work are included.
That means you can sit back and relax, knowing that these evidence based weight loss tips are fully vetted and confirmed to be true by cutting edge researchers and scientists today.
Enough introduction. Here are proven, scientifically backed weight loss tips that really work and can help you lose weight as fast as possible.
1. Try Coffee For A Fat Burning Boost
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Coffee drinkers of the world, rejoice!
Scientists have repeatedly found that black coffee has a positive effect on your fat burning potential and your ability to lose weight.
Coffee increases your metabolic rate
That’s because coffee has been shown in research studies to increase your metabolic rate – which means your body is burning more calories after drinking coffee than before.
Energy & Focus
Plus, everyone knows that coffee gives you an energy boost and gets you motivated to get more done – which means you can be more effective and focused in your workout and burn more calories.
In addition, coffee also has tons of healthy antioxidants in it, which gets your body into healthier and better shape naturally.
And don't throw those coffee grounds away, check Olivia's great tips on re-using old coffee grounds.
The only thing to remember when drinking coffee is to not overdo it. Don’t have more than a cup before a workout – if you drink more than that you could spike your cortisol levels, which could lead to binge eating and weight gain.
2. Eat More Fiber To Feel Fuller
Lots of people are surprised when they find out that fiber has been found to help people lose weight.
However, when you discover the mechanism behind it – it’s not surprising at all!
Better Digestion, Less Cravings
Fiber helps your body properly digest the food that you eat – meaning that you get the full nutritional benefit of what you’re eating and you don’t have as many hunger cravings afterwards.
Feel fuller longer
Second, fiber doesn’t break down in your stomach – which means it keeps you feeling fuller for longer, leading to less calories consumed and more pounds lost.
There was a study done earlier this year that found that subjects who took fiber supplements had their Body Mass Index decrease compared to subjects who ate their normal diet. They also experienced less cravings for unhealthy, processed foods like white bread.
To up the fiber content of your diet, remember to eat foods like beans, cruciferous vegetables, and whole grains. That will get your digestion moving along smoothly and help you lose weight naturally, just by improving your diet.
3. Keep Track Of Your Calories Eaten
There’s more and more evidence behind small behavioral tweaks that can have a huge effect on your health and on your weight loss goals.
There have been numerous studies about keeping track of what foods you eat and how much you eat throughout the day, and the effect that has on your total calories eaten.
Measuring is knowing, and knowledge is power
Subjects who kept track of their calories eaten were consistently shocked that they were eating at least 200 calories more than they expected, each and every day.
Add that up, and you get consistent weight gain – even if you’re trying to lose weight in other ways.
Try tracking the foods you eat each day. It takes a little bit of effort at the beginning, but it can pay off huge when you realize the small tweaks you can make to accelerate you towards your weight loss goals.
Be aware of the values you hold dear when it comes to food. If you have a gut feeling that counting calories will make you less mindful about eating, or will result in a negative relation with your food, don't start counting.
Also, if you have a history of eating disorders, or the tendency to become very obsessed or competitive in other area's in your life, calorie tracking might not be the healthiest option for you.
4. High Intensity Interval Training Is Proven To Be Effective
If you’re like a lot of people, you don’t particularly love the time that gets spent in the gym – you just want to accomplish your goals as fast as possible.
That’s where High Intensity Interval Training, or HIIT, comes in.
HIIT is a workout strategy that has been proven to be the most effective at burning the most calories and helping you hit your weight loss goals as fast as possible.
It’s been shown that HIIT helps to get rid of visceral fat (the fat that sits around your organs in your midsection) more than 20% more effectively than normal aerobic exercise, and in less time!
This is a home run for a weight loss technique that’s based on real scientific evidence – so if you’re serious about getting more done in less time, look up HIIT and make your workouts much more effective.
Here's a great full HIIT workout for fatloss, no more excuses, you got this:
5. Chew More Slowly And Naturally Cut Weight
This is another very simple tweak that you can apply to your lifestyle to naturally shed weight without even having to go to the gym.
Are you eating too fast?
It’s very easy to fall into a habit of eating too quickly – especially when you’re someone who really enjoys food. Great tasting food is easy to eat fast, which means that you’re not giving your body enough time to catch up on how much you’re actually eating and could be unconsciously overeating.
Studies have found that those who eat quickly without thinking consistently overeat, and underestimate the number of calories they’re consuming at each meal.
However, there’s good news. Those same studies researched the effect of chewing slowly and eating at a slower pace, and found encouraging results.
Why are you supposed to eat slow?
When you chew more slowly, it increases the production of hormones in your body that signal to your brain that you’re full – and that you should stop eating.
So when you consume more slowly, you give your body time to adjust, and naturally feel fuller after eating less. That means that you naturally consume less calories each day, and it becomes easier and easier to lose weight and look your best.
Mindfulness and food
Eating slower is one pillar of mindful eating. If you'd like to dive a bit deeper into this, check out Olivia's post on mindful eating and losing weight.
Losing those extra pounds does not have to hard, or complicated. Just develop one or more healthy habits as I described above, and stick with it. You will be surprised how far you'll come!