Can You Find 8 Best Weight Loss Tips in 26's?

The weight loss "industry" is full of myths.

People are being advised to do all sorts of crazy things, most of which have no evidence behind them.

Over the years, however, scientists have found a number of strategies that seem to be effective.

Here are 26 weight loss tips that are actually "evidence-based".

1. Drink Water, Especially Before Meals

It is often claimed that drinking water can help with weight loss, and this is true.

Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off a few more calories (1, 2).

Some studies showed that drinking a half liter (17 oz) of water about a half an hour before meals helped dieters eat fewer calories and lose 44% more weight  (3).

2. Eat Eggs For Breakfast

Eating whole eggs can have all sorts of benefits, including helping you lose weight.

Studies show that replacing a grain- based breakfast with eggs can help you eat fewer calories for the next 36 hours and lose more weight and more body fat (4, 5).

If you can't eat eggs for some reason, then that's fine. Any source of quality protein for breakfast should do the trick.

3.Drink Coffee(Preferable Black)

Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants, and can have numerous health benefits.

Studies show that the caffeine can boost metabolism by 3-11%, and increase fat burning by up to 10-29% (6, 7, 8).

Just make sure NOT to add a bunch of sugar or other high-calorie ingredients to it. That will completely negate any benefit you get from the coffee.

4. Drink Green Tea

Like coffee, green tea also has many benefits, one of them being weight loss.

Green tea contains small amounts of caffeine, but it is also loaded with powerful antioxidants called catechins, which are also believed to work synergistically with the caffeine to enhance fat burning (9, 10).

Although the evidence is mixed, there are many studies showing that green tea can help you lose weight(11, 12).

5. Cook With Coconut Oil

Coconut oil is very healthy. It is high in special fats called medium-chain triglycerides, which are metabolized differently that other fats.

These fats have been shown to boost metabolism by 120 calories per day, and also reduce your appetite so that you eat up to 256 fewer calories per day (13, 14).

Keep in mind that this is not about adding coconut oil on top of what you're already eating, it is about replacing some of your current cooking fats with coconut oil.

6. Take a Glucomannan Supplement

A fiber called glucomannan has been shown to cause weight loss in several studies.

This is a type of fiber that absorbs water and "sits" in your gut for a while, making you feel more full and helping you eat fewer calories (15).

Studies have shown that people who supplement with glucomannan lose a bit more weight than those who don't (16).

7. Cut Back on Added Sugars

Added sugar is the single worst ingredient in the modern diet, and most people are eating way too much of it.

Studies show that sugar (and high fructose corn syrup) consumption is strongly associated with the risk of obesity, as well as diseases like type 2 diabetes, heart disease and others (17, 18, 19).

If you want to lose weight, you should be cutting back on added sugars. Just make sure to read labels, because even so-called healthy foods can be loaded with sugar.

8. Eat Less Refined Carbs

Refined carbohydrates are usually sugar, or grains that have been stripped of their fibrous, nutritious parts (includes white bread and pasta).

Studies shoe that refined carbs spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity (20, 21, 22).

If you're going to eat carbs, make sure to eat them with their natural fiber.

9. Go on a low Carb Diet

If you want to get all the benefits of carb restriction, then consider taking this all the way and going on a low carb diet.

Numerous studies show that such a diet (or"way of eating") can help you lose 2-3 times as much weight as a standard low-fat diet, while improving your health at the same time (23, 24, 25).

10. Use Smaller Plates

Using smaller plates has been shown to help people automatically eat fewer calories in some studies. Weird trick, but it seems to work(26).

11. Exercise Portion Control or Count Calories

Portion control (eating less) or counting calories can be very useful, for obvious reasons  (27).

There are also studies showing that keeping a food diary and writing down what you eat or taking pictures of all your meals, can help you lose weight (28, 29).

Anything that increases your awareness of what you are eating is likely to be useful.

12. Keep Healthy Food Around in Case You Get Hungry

Keeping healthy foods close by can help prevent you from eating something unhealthy if you become excessively hungry.

A few snacks that are easily portable and simple to prepare include whole fruits, a handful of nuts, baby carrots, yogurt and a hard-boiled egg (or two).

13. Brush Your Teeth After Dinner

Although I'm not aware of any studies on this, many people recommend brushing your teeth and/or flossing right after dinner. Then you won't be as tempted to have a late night snack.

14. Eat Spicy Foods

Spicy foods like Cayenne pepper contain Capsaicin, a compound that can boost metabolism and reduce your appetite slightly (30, 31).

15. Do Aerobic Exercise

Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health.

It appears to be particularly effective to lose belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease  (32, 33).

16. Lift Weights

One of the worst sides of dieting is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode (34, 35).

The best way to prevent this from happening is to do some sort of resistance exercise, like lifting weights. Studies show that weight lifting can help keep your metabolism high, and prevent you from losing precious muscle mass  (36, 37).

Of course, it's not just important to lose fat. You also want to sure that what is beneath looks good. Doing some sort of resistance exercise is critical for that.

17. Eat More Fiber

Fiber is often recommended for the purpose of weight loss. Although the evidence is mixed, dome studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long term (38, 39).

18. Eat More Vegetables and Fruits

Vegetables and fruits have several properties that make them effective for weight loss.

They contain few calories, but a lot of fibers. They are also rich in water, which gives them a low energy density. They also take a white to chew and are very filling.

Studies show that people who eat vegetables and fruits tend to weight loss (40). They foods are also super healthy and nutritious, so eating them is important for all sorts of reasons.

19. Chew More Slowly

It can take a while for them the brain to "register" that you've had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss (41, 42).

20. Beat Your Food Addiction

A recent 2014 study of 196,211 individuals found that 19.9% of people fulfill the criteria for food addiction (44).

If you suffer from overpowering cravings and can't seem to get your eating under control no matter how hard you try, then you may be a food, addict.

In this case, get help. Trying to lose weight without dealing with this problem first is next to impossible.

21. Eat More Protein

Protein is the single most important nutrient when it comes to losing weight.

Eating a high protein diet has been shown to boost metabolism by 80 to 100 calories per day, while helping you feel so satiated that you eat up to 441 fewer calories per day (45, 46, 47).

One study also showed that protein at 25% of calories reduced obsessive thoughts about food by 60% while cutting the desire for late night snacking in half (48).

This is the single most important tip in the article.

Simply adding protein to your diet (without restricting anything) is one of the easiest, most effective and most delicious ways to lose weight.

22. Get Good Sleep

Sleep is highly underrated, but it may be just as important as eating healthy and exercising.

Studies show that poor sleep is one of the strongest risk factors for obesity, being linked to an 89% increased risk of obesity in children, and 55% in adults (43).

23. Supplement With " Whey Protein "

If you struggle to get enough protein in your diet, taking a supplement can help.

One study showed that replacing part of your calories with "whey protein" can cause weight loss of about 8 pounds while increasing lean muscle mass (49).

24. Don't Drink Calories! Including Sugary Soda and Fruit Juices

Sugar is bad, but sugar in liquid form is even worse (50). Studies show that liquid sugar calories may be the single most fattening aspect of the modern diet.

For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, for each daily serving (51).

Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like coke (52). Eat a whole fruit, but use fruit juice with caution.

25. Eat Whole, Single Ingredient Foods (Real Food)

If you want to be a leaner, healthier person, then one of the best things you can do for yourself is to eat whole, single ingredient foods.

These foods are naturally filling, and it's very difficult to gain weight if the majority of your diet is to based around them.

Keep in mind that real food doesn't need a long list of ingredients, because real food is the ingredient. 

26. Don't "Diet", Eat Healthy Alternatively

One of the biggest problems with "diets", is that they almost never work in the long term.

If anything, people who "diet" tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain(53).

Instead of going on a diet, make it your goal to become a healthier, happier and fitter person. Focus on nourishing your body, instead of depriving it.

Weight loss should follow as a natural side effect.

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How To Lose Weight With Help of Green Tea

Green tea is the healthiest beverage on the Planet.

It is loaded with antioxidants and Various substances that are beneficial for health.

Many studies have shown that green tea can increase fat burning and help you lose weight fast.

Let me explain how that works .. . . 

Green Tea Contains Substances That can Help You Lose Fat

Green tea is more than just hot, flavored water.

The bioactive substances in the tea leaves dissolve in the water and make it into the final drink.

When you drink a cup of quality tea, you're actually getting a lot of beneficial substances with potent biological effects (1).


The best known of these is caffeine. A cup of green tea contains much less caffeine (24-40) than a cup of coffee (100-200mg), but still enough to have a mild effect.

Caffeine is a well-known stimulant that has been shown to aid fat burning and improve exercise performance in numerous studies (2, 3).

But where green tea really shines is in its massive range of antioxidants being loaded with potent antioxidants called catechins (4).

The most important of these is EGCG (Epigallocatechin gallate), a substance that can boost metabolism.

Keep in mind that these benefits can be derived both from drinking green tea as a beverage, as well as taking green tea extract as a supplement. Most of the studies used extracts.

Important Line: Green tea contains bioactive substances like caffeine and EGCG, which cam have powerful effects on metabolism.

Green Tea Can Help Mobilize Fat From Cells

In order to burn fat, It must first be broken down in the fat cell and moved into the bloodstream.

The active compounds in green tea can aid in this process by boosting the effects of some fat burning hormones.

The main antioxidant in tea EGCG can help inhibit an enzyme that breaks down the hormone norepinephrine (5).

When this enzyme is inhibited, the amount of norepinephrine increase (6).

This hormone is used by the nervous system as a signal to the fat cell, telling them to break down fat. Therefore, more norepinephrine leads to a stronger signal being sent to the fat cell and more fat gets broken down.

Caffeine and EGCG (both found naturally in green tea) may actually have a synergistic effect because caffeine enhances another step in the same pathway (7).

The end result is that fat cell breaks down more fat, which is released into the bloodstream and becomes available for use as energy by cells that need it, like muscle cells.

Important Line: The substances in green tea increase levels of hormones that tell fat cells to break down fat. This releases fat into the bloodstream and makes it available as energy.

Green Tea Increases Fat Burning, Especially During Exercise

If you look at the label of almost every commercial weight loss and fat burning supplement, the chances are that you will find some kind of tea there as an ingredient.

This is because green tea has been repeatedly shown to increase the burning of fat, especially during exercise.

In one study, men who took green tea extract and exercise burned 17% more fat than men who didn't get the supplement. This study suggests that green tea can boost the fat burning effects of exercise (8).

Another study that went on for 8 weeks showed that green tea increased fat burning, both during exercise and during rest (9).

There are several studies that agree with this. Green tea selectively  boosts the burning of fat, which may lead to reduced body fat in the long term (10, 11).

Important Line: A number of studies show that green tea extract can boost the burning fat. The effect is even stronger when exercising.

Green Tea Can Boost the Metabolic Rate And Make You Burn More Calories Around The Clock

The human body is constantly burning calories.

Even when Sleeping or sitting down, our cells are 

performing billions of functions that require energy.

Several studies suggest that green tea can make we burn more calories, even at rest.

In most studies, this amounts to about a 3-4% increase, although some studies show an increase as high as 8% (12, 13, 14).

For a person who burns 2000 calories per day, 3-4% amounts to an additional 60-80 calories per day, similar to what you might expect with a high protein diet.

Although most of the studies were very short in duration (1-3), there is also some evidence that the metabolism boosting effect persists in the long-term (15, 16).

In one study of 60 obese individuals, the group taking green tea extract lost 7.3 lbs(3.3 kg) and burned 183 more calories per day after 3 months (17).

However, keep in mind that not all studies show that green tea boosts metabolism. The effect may depend on the individual (18).

Important Line: Several studies show that green tea can boost metabolism and help people burn about 3-4% more calories each day. 

Can Green Tea make You Automatically Take In Fewer Calories?

One way that green tea could help with loss, is by reducing appetite.

This would make ustake in fewer calories, aoutomatically, without any effort.

Several studies have looked at the effects of green tea on appetite, but most showed conflicting results(19).

There are also animal studies suggestiing that green tea can reduce the amount of fat we absorb from foods,but this has not been confirmed in humans (20, 21, 22).

Overall, itseems that green tea exerts its effects promarily by increasing " calories out ". It makes us burn more fat, but it doesn't appear to have any noticeable effect on how much food we end up eating throughout thw day.

Important Line: There is currently on evidence that green tea makes people eat fewer calories. Some studies in animals suggest that it may reduce the absorption of fat from the diet, but this has not been confirmed in humans.

Green Tea Can Help You Lose Fat, Especially The Harmful Abdominal Fat

When it comes to actual pounds losts, the effects of green tea are relatively modest.

Although there are numerous studies showing that people do in fact lose weight, there are also some studies showing no effect.

Two review studies that lookes at many controlled trials found that people lost about 3 pounds (1.3 - 1.4 kg) on average (23, 24).

However . . . Its important to keep in mind that not all fat is the same.

We have subcutaneous fat that lodges the skin, but then we also have visceral fat, which is the belly fat that builds up around the organs.

It is this deep visceral fat that is harnful. It causes inflamation and insulin resisitence, both of which are strongly linked to all sorts of serious diseases, including type 2 diabetes and heart diseases.

Several studies on green tea show that although the weight loss effects are modest, a significant percentage of the fat lost is the harmful visceral fat (25, 26, 27).

This should translate to a reduced risk of many killer diseases down the line.

Which may leed to a longer and healthier life.

Final Conclusion

Even though green tea can mildly increase metabolism and fat burinig, the effects are modest when it comes to actual pounds lost.

However, every little bit adds up and it may work even better when combined with other effective weight loss strategies like eating more protein and cutting carbs.

Of course ... let's not forget that green tea goes way beyond just body weight. It is also extremely healthy for various other reasons.

If you want to read more about the many impressive health benefits of green tea, then check out this article: Top 10 Evidence-Based Health Benefits of Green Tea.

By Kris Gunnars BSc

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How to Lose Weight Fast in 3 Simple Steps!

There are many ways for weight loss fast.

However, most of them will make you hungry and unsatisfied.

If you don't have iron willpower, then hunger will cause you to give up
on these plans quickly.

The 3-step plan outlined here will:

• Reduce your appetite significantly.
• Make you lose weight fast, without being hungry.
• Improve your metabolic health at the same time.

All of this is supported by scientific studies.

Step 1 - Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches.

These are the foods that stimulate secretion of insulin the most. If you didn't know

already, insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fast stores and the
body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water
out of your body, which reduces bloat and unnecessary water weight (1, 2).

It is not uncommon to use up to 10 pounds in the first week of eating this way, both body fat and
water weight.

This is a graph from a study comparing low-carb and low-fat diets in overweight or obese 
women (3).

The low carb group is eating until fullness while the low-fat group is calorie restricted and hungry.

Cut the carbs, lower your insulin and you will start to eat fewer calories automatically and without hunger (4).

Put simply, lowering your insulin puts a fat loss on easy weight loss diet.

Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.

Step 2 - Eat Protein, Fat, and Vegetables

Each one of your meals should include a protein source, a fat source, and low-carb vegetables. Constructing your meals in this way will automatically bring your carb
intake into the recommended range of 20-50 grams per day.

Protein Source:

• Meat - Beef, chicken, pork, lamb, bacon, etc.
• Fish and Seafood - Salmon, trout, shrimps, lobsters, etc.
• Eggs - Omeaga-3 enriched or pastured eggs are best.

The importance is eating plenty of protein can not be overstated.

This has been shown to boost metabolism by 80 to 100 calories per day (5, 6, 7).

High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day ... just by adding protein to your diet (8, 9).

When it comes to losing weight, protein is the king of nutrients.

Low-carb vegetables:

• Broccoli
• Cauliflower
• Spinach
• Kale
• Brussels Sprouts
• Cabbage
• Swiss Chard
• Lettuce
• Cucmber
• Celery

Don't be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.

A diet  based on meat and vegetables contains all the fiber, vitamins and minerals you

need to be healthy. There is no physiological need for grains in the diet.

Fat Sources:

• Olive oil
• Coconut oil
• Avocado oil
• Butter
• Tallow

Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

Don't be afraid of eating fat, trying to do both low-carb and low -fat at the same time 

is a recipe for failure. It will make you feel miserable and abandon the plan.

The best cooking fat to use is coconut oil. It is rich in fats calledMedium Chain

Triglycerides  (MCTs). These fats are more fulfilling than others and can boost metabolism slightly  (10, 11).

There is no reason to fear these natural fats, new studies show that saturated fat doesn't raise your heart disease risk at all (12, 13).

To see how you can assemble your meals, check out this low carb meal plan and this list of low carb recipes.

Bottom Line: Assemble each  meal out of a protein source, a fat source, and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.

Step 3 - Lift Weight 3 times in a Week

You don't need to exercise to lose weight on this
plan, but it is recommended.

The best option is to go to the gym 3-4 times in a
week. Do a warm up, lift weight, then stretch.

If you're new to the gym, ask a trainer for some advice.

By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (14, 15).

Studies on low carb diets show that you can even gain a bit of muscle while losing 
significant amounts of body fat  (16).

If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.

Bottom Line: it is best to do some sort of resistance training like weight lifting, If that is not an option, cardio workouts work too.

Optional For some People Do this Once per Week

You can take one day "off" per week where you eat

more carbs. Many people prefer Saturday.

It is important to try to stick healthier carb sources 

like oats, rice, quinoa, potatoes, sweet potatoes, fruits,

etc.

But only this one higher carb day, if you start doing it 

more often once per week then you're not going to

see much success on this plan.

If you must have a cheat meal and eat something

unhealthy, then do it on this day.

Be aware that cheat meals or carb refeeds are NOY necessary, but they can up-regulate some fat burning hormones like leptin and thyroid hormones (17, 18).

You will gain some weight during your re-feed day, but most of it will be water weight and you will lose it again in the next 1-2 days.

Bottom Line: Having one day of the week where you eat more carbs is perfectly acceptable, although not necessary. 

What About Calories and Portion Control?

It is NOT necessary to count calories as long as

you keep the carbs very low and stick to Protein,

fat and low-carb vegetables.

However, If you really want to, then use this calculator.

Enter your details, then pick the number from either the "Lose weight" or the Lose weight Fast" section- depending on how fast you want to lose.

There are many calorie counters you can use to track the number of calories you are eating. I like Cron-O-meter it is free and easy to use.

The main goal is to keep carbs under 20-50 grams per day and get the rest of your calories from protein and fat.

Bottom Line: It is not necessary to count calories to lose weight on this plan. It is most important to strictly keep your carbs in the 20-50 gram range.

Other Weight Loss tips (to make things Easier and faster)

Here are 7 more tips to lose weight even faster:

1. Drink More Water- One study shows that drinking water half an hour before meals helps you eat fewer calories and lose 44% more weight. It can also boost metabolism slightly (19, 20).
2. Drink Coffe or tea - If you're a coffee or a tea drinker, then by all means drink as much as you want as both can raise your metabolism (21, 22).
3. Eat a High-Protein breakfast - Studies show that people who replace a grain- based breakfast with high-protein foods like eggs feel more  for the next 36 hours, and lose up to 65% more weight (23, 24).
4. Eat Viscous Fiber- Viscous fiber supplements like glucomannan can help you lose weight, especially around the belly area  (25).
5. Choose Weight Loss Friendly Foods - Certain foods are particularly useful for losing fat. Here is a list the 20 most weight loss friendly foods on earth.
6. Use Smaller Plates - Studies show that people automatically eat less when they use smaller plates. Strange, but it works (26).
7. Sleep Better - Poor sleep is one of the strongest risk factors for weight gain and obesity, taking care of your sleep is important (27, 28).

Bottom Line: It is most important to stick to the three rules, but there are a few other things you can do to speed things up.

How Fast You Will Lose and Other Benefits

You can expect to lose 5-10 pounds of weight (sometimes more) in the first week, then consistent weight loss after that.

I can personally lose 3-4 lbs per week for a few weeks when I do this strictly.

If you're new to dieting, then things will probably happen quickly. Then more weight you lose, the faster you will lose it.

For the first few days, you might feel a bit strange. Your body has been burning carbs for all these years, it can take time for it to get used to burning fat instead.

It is called the "low carb flu" and is usually over within a few days. For me, it takes 3. Adding some sodium to your diet can help with this, such as dissolving a bouillon cube in a cup of hot water and drinking it.

After that, most people report feeling very good, positive and energetic. At this point, you will officially have become a " fat burning beast."

Despite the decades of anti-fat hysteria, the low-carb diet also improves your health in many other ways:

• Blood Sugar tends to go to way down on low-carb diets (29, 30).
• Triglycerides tend to got down (31, 32).
• Small, dense LDL the bad Cholesterol goes down  (33, 34).
• HDL the good cholesterol goes up (35).
• Blood pressure improves significantly (36, 37).
• To top it all of, low-carb diets appear to be easier to follow than low-fat diets.

Bottom Line: You can expect to lose a lot of weights, but it depends on the person how quickly it will happen. Low-carb diets also improve your health in many other ways.

You Don't Need to Starve Yourself to Lose weight

If you have a medical condition then talk to your doctor before making changes because this plan can reduce your need for medication.

By reduced carbs and lowering insulin levels, you change the hormonal environment and make your body and brain "want" to lose weight.

This leads to drastically reduced appetite and hunger, eliminate the main reason that most people fail with conventional weight loss methods.

This is proven to make you lose about 2-3 times as much weight as a typical low-fat, calorie restricted diet  (38, 39, 40).

Another great benefit for the impatient folks is that the initial drop In water weight can lead to a big difference on the scale as early as the next morning.

Here are a few examples of low- carb meals that are simple, delicious and can be prepared in under 10 minutes: 7 Healthy Low-Carb Meals in 10 Minutes or Less.

On this plan, you can eat good food until fullness and still lose a ton of fat. Welcome to paradise.

By Kris Gunnars, BSc

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