10 Things that actually help you lose weight

Who doesn't want to lose weight? Everyone wants to look good, and being physically fit greatly adds to your aesthetic appeal. However, losing weight requires a lot of hard work, effort, and discipline, and most people find the entire process to be quite tough and intimidating.

Therefore, they try all sorts of hacks and tricks that they think might help them lose weight, but they aren't effective. Fortunately, we have done an extensive research to gather 10 weight loss tips that are actually evidence-based and good enough to get the job done.

1. Have Small Frequent Meals

One of the main mistakes in our regular dietary routine is the intake of three main meals. Having three big meals in the day will make you eat more at a time, and you will end up feeling hungry again due to the huge time gap between the meals. Therefore, it's best to have five to six small meals in a day.

These meals include three main meals that are breakfast, lunch, dinner, and two to three snacks. These snacks can be consumed between breakfast and lunch and then between lunch and dinner. Moreover, according to research, having five to six meals a day will help you consume fewer calories due to frequent meal consumption.

2. Increase Your Protein Intake

Protein is a macronutrient that is essential for weight loss. Proteins help to keep you full for a longer time, and they also increase your metabolism for burning more calories.

3. Don’t Quit Carbs

Most people assume that carbohydrates are the main reason behind weight gain. However, that's not true. Carbs are the main source of energy for our body, and having a decent carbohydrate intake can help you lose weight. You just need to be mindful of the type of carbs you consume.

You need to avoid refined carbs since they promote weight gain, and having all-natural carbohydrates such as oats and brown rice will keep you satiated for a longer time and help you lose weight.

4. Adequate Hydration

It’s important for everyone to have at least six to eight glasses of water every day. According to extensive research, water helps you lose weight because it makes you feel fuller, which leads to reduced calorie intake. Furthermore, there are times when your body confuses thirst with hunger, which is why you should always have water before your meals as it will help you make sure that you really are hungry.

5. Frequent Caffeine Consumption

Caffeine is known for its weight loss properties as it helps to burn fat. Therefore, you should have caffeine at least once a day as it will help you with weight loss.

6. Avoid Sugar

Excessive sugar consumption is the most common cause of weight gain. If you want to lose weight, then you should completely cut out sugar from your diet. This means you should avoid ice-creams, cakes, chocolates and all sorts of sodas.

7. Portion Control

Portion control is one of the most effective ways of losing weight. This means you can have anything you want as long as you have it in controlled proportions. The best method of practicing portion control is to eat on smaller plates.

8. Regular Physical Activity

Everyone knows how important it is to exercise or workout to lose weight. However, it's not necessary to go to a gym to lose weight. You can practice any type of physical activity such as running, jogging, yoga, swimming, or weight training, and all these exercises will help you lose weight.

9. Chew Slower

It's important to take ample time to finish a meal. According to studies, people who chew slowly and eat slower have greater chances of losing weight than the people who eat quickly. Your stomach takes some time to realize that it's full; therefore, chewing slowly will help you eat less, and it will lead to weight loss.

10. Consume Supplements

You can have supplements to lose weight as well. Whey protein is one of the most common protein supplements that promote weight loss. This supplement promotes muscle mass and reduces fat mass.

Final Word

You can easily lose weight by following research-based weight loss tips.