WEIGHT LOSS – 20 EFFECTIVE TIPS

The weight loss industry is full of myths.

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

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

Here are 20 weight loss tips that are actually evidence-based.

1. Include KISMET Ultimate Fat Burn

Start the day with KISMET Ultimate Fat Burn natural supplement because it supports weight loss which consists of ingredients such as Bucu leaf, Curcumin, Cinnamon, and Cloves.

Each of these botanicals are a rich source of antioxidants that enhance the body’s ability to remove toxic substances you may become exposed to through food or personal care products [2-5]. This type of detoxification helps ensure that your body’s hormonal balance is not altered and that your metabolism is not negatively affected.

In addition, KISMET Ultimate Fat Burn contains Kelp and Bladderwrack. These are marine ingredients that support proper thyroid function. The thyroid stimulates the release of hormones that regulate weight changes and Kelp contains iodine, which is essential for optimal thyroid health [6].

Specific ingredients that support weight control by speeding up your body’s metabolism include [7, 8]: Garcinia Cambogia, Cranberries, Vitamin C, L-Carnitine, CoQ10, and Conjugated Linolenic acid.

Nutrients such as vitamin B6 and Conjugated Linolenic acid even improve the body’s ability to burn fat and lower cholesterol levels, which helps maintain your weight loss [8-10].

Cranberries also contain organic acids that target stored fat, which is the form of fat that is usually harder to burn [11].

Other ingredients include Grapefruit and Chromium because they help stabilize your blood sugar levels and reduce cravings [12]. In other words, these two components prevent you from snacking by helping you feel full for longer periods of time after you’ve had a meal.

Additionally, KISMET Ultimate Fat Burn has L-phenylalanine and Gymnema Sylvestre because both of these substances regulate your appetite throughout the day and specifically prevent you from craving sweets [13].

KISMET Ultimate Fat Burn natural supplement contains a well-balanced blend of research-based nutrients that can help you lose weight!

2. Try Drinking Water Before Meals

It is often said that drinking water can help with weight loss.

Drinking water can boost metabolism by 24–30% over a period of 1–1.5 hours, which could help you burn off a few more calories.

One study showed that drinking a half-liter (17 ounces) of water about half an hour before meals helped dieters eat fewer calories and lose 44% more weight, compared to those who didn’t drink the water.

3. Try Eating 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 as well as lose more weight and body fat.

If you don’t eat eggs, that’s fine. Any source of quality protein for breakfast should do the trick.

4. Drink Coffee – Preferably Black

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

Studies show that the caffeine in coffee can boost metabolism by 3–11% and increase fat burning by up to 10–29%.

Just make sure not to add a bunch of sugar or other high-calorie ingredients to your coffee. That will completely negate any benefits.

5. Try Drinking Green Tea

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

Though green tea contains small amounts of caffeine, it is loaded with powerful antioxidants called catechins, which are believed to work synergistically with caffeine to enhance fat burning.

6. Try Intermittent Fasting

Intermittent fasting is a popular eating pattern in which people cycle between periods of fasting and eating.

Short-term studies suggest intermittent fasting is as effective for weight loss as continuous calorie restriction.

Additionally, it may reduce the loss of muscle mass typically associated with low-calorie diets. However, higher-quality studies are needed before any stronger claims can be made.

7. Cut Back on Added Sugar

Added sugar is one of the worst ingredients in modern day diet because people eat way too much of it.

Studies show that sugar (and high-fructose corn syrup) consumption is strongly associated with an increased risk of obesity, as well as conditions including type 2 diabetes and heart disease.

If you want success in weight loss, then you need to cut back on added sugar. Always read the labels because even so-called healthy foods could be loaded with sugar.

8. Eat Less Refined Carbs

Refined carbohydrates include sugar and grains that have been stripped of their fibrous, nutritious parts, which include white bread and pasta.

Studies have shown that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity.

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

9. Try a Low-Carb Diet

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

Numerous studies have shown that such a regimen can help you with weight loss by 2–3 times compared to a standard low-fat diet while also improving your health.

10. Exercise Portion Control or Count Calories

Portion control is simply eating less or counting calories can be very useful, for obvious reasons.

Some studies show that keeping a food diary or taking pictures of your meals can help with weight loss.

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

11. Keep Healthy Food Around in Case You Get Hungry

Keeping healthy food nearby can help prevent you from eating something unhealthy if you become excessively hungry.

Snacks that are easily portable and simple to prepare include whole fruits, nuts, vegetables, yogurt or hard-boiled eggs.

12. Try Eating Eat Spicy Foods

Chili peppers contain capsaicin, a spicy compound that can boost metabolism and reduce your appetite slightly.

However, people may develop tolerance to the effects of capsaicin over time, which may limit its long-term effectiveness.

13. Do Cardio Exercises

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

It appears to be particularly effective for losing belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease.

14. Lift Weights

One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode.

The best way to prevent this is to do some sort of resistance exercise such as lifting weights. Studies show that weight lifting can help keep your metabolism high and prevent you from losing precious muscle mass.

15. Eat More Fiber

Fiber is often recommended for weight loss.

Although the evidence is mixed, some studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long term.

16. 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 fiber. Their high-water content gives them low energy density, making them very filling.

Studies show that people who eat vegetables and fruits tend to weigh less.

These foods are also very nutritious, so eating them is important for your health.

17. Get Good Sleep

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

Studies show that poor sleep is one of the strongest risk factors for obesity, as it’s linked to an 89% increased risk of obesity in children and 55% in adults.

18. Eat More Protein

Protein is the single most important nutrient for losing weight.

Eating a high-protein diet has been shown to boost metabolism by 80–100 calories per day while shaving 441 calories per day off your diet.

One study also showed that eating 25% of your daily calories as protein reduced obsessive thoughts about food by 60% while cutting desire for late-night snacking in half.

Simply adding protein to your diet is one of the easiest and most effective ways to lose weight.

19. Don’t Have Sugary Drinks, Including Soda and Fruit Juice

Sugar is bad, but sugar in liquid form is even worse. Studies show that calories from liquid sugar 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.

Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like Coke.

Eat whole fruit, but limit or avoid fruit juice altogether.

20. Don’t Diet — Eat Healthy Instead

One of the biggest problems with diets is that they rarely 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.

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

Weight loss will then follow naturally.

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