7 Simple Tips to Lose Weight That Are Backed by Science! Posted in: Featured, Food Power – Tags: , , , , , , , ,

Improve your sleep

The connection between weight gain and sleep is an intriguing one, recent studies suggest that eating habits change after a poor nights sleep, Sleeping less than five hours, or more than nine hours seems to increase the likelihood of eating high-calorie foods.

The explanation for this is thought to be hormonal, hormones such as ghrelin and leptin are regulated while we sleep, if the levels of these hormones are irregular then the diet is affected detrimentally. It is also likely that a poor night sleep will curb enthusiasm to workout and lead to less exercise. So get a good nights rest and reap the reward!

Reduce Water Retention

Water retention is caused by excess fluid trapped in the body’s tissues, despite generally being caused by hormones diet has a profound effect on the amount of fluid retention. Processed food is high in salt, which plays a huge role in that bloated feel and to a much lesser extent, look.

Try stick to a diet containing plenty of magnesium and pottasium, sources of magnesium and potassium include sesame seeds, whole grains, dark chocolate and cruciferous vegetable such as kale and spinach, while banana is very high in potassium and a fantastic snack to curb any cravings!

Lastly it’s an excellent choice to limit refined carbohydrates, such as white bread and pasta. This group of carbs can cause the body’s insulin levels to rise which in turn causes the kidneys to store more sodium, thus leading to water retention.

7 Simple Tips to Lose Weight That Are Backed by Science!

That’s a lot of water retention!

Stay away from addictive foods

As surprising as this may sound, Up to 20% of people may suffer from some form of food addiction. This works by the brain reacting positively to perceived tasty food, releasing chemicals such as dopamine, which causes a drug-like sensation in which certain foods stimulate pleasure centers in the brain.

The list is fairly obvious with a lot of likely candidates, the top 8, which is marked 1 to 7 in addictiveness includes;

Pizza (4.01)
Chocolate (3.73)
Chips (3.73)
Cookies (3.71)
Ice cream (3.68)
French fries (3.60)
Cheeseburgers (3.51)
Soda (not diet) (3.29)

Eat more protein

Eating more protein dense foods such as poultry, fish and meat can dramatically increase weight-loss, protein stimulates the metabolism and helps to build muscle, both of which are important when burning fat. In fact, the body burns more calories when you eat protein than when you digest either fats or carbohydrates!

Many studies back up the need for protein in a healthy diet for both those who are actively seeking to lower their weight and those who aren’t.

7 Simple Tips to Lose Weight That Are Backed by Science!

7 Simple Tips to Lose Weight That Are Backed by Science!

Consume less healthy food

Yes, you read that right. Despite the almost constant recommendation to eat healthy whole foods, some, such as kale, broccoli, tuna and even Brazil nuts can actually have a negative effect on weight-loss if overindulged in. Don’t go overboard on any food, instead eat a varied diet in moderation for optimal results.

Intermittently Fast

Many people consider IF to be dangerous, however this is not the case when done properly. The most popular type of fasting is the 16:8 Method, AKA Leangains protocol, Essentially requiring breakfast to be skipped and eating only within an 8 hour window, for example from 12pm to 8pm.

7 Simple Tips to Lose Weight That Are Backed by Science!

7 Simple Tips to Lose Weight That Are Backed by Science! – Ramadan

Intermittent fasting has many health benefits, such as growth hormone levels rising; awesome for fat loss and muscle growth, Lowering insulin levels to for optimal fat burning, even cell reparation.

Drink less Alcohol

Unfortunately alcohol has a negative role to play in weight loss due to being high in calories. Averaging 7 calories per liquid gram it’s easy for a night out or a bit of binge-drinking to weigh heavy on the body. If you’re really serious about losing weight, lessening alcohol consumption is an important step, should you currently drinking quite often.

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