10 Tips By Experts Regarding Weight Loss

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.

1. Drink Water, Especially Before Meals:

It is often claimed that drinking water can help with weight loss — and that’s 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.Trusted SourceTrusted Source

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.

2. Be Realistic:

“Time and again, patients say to me that they are disappointed that they have ‘only’ lost a pound in a week,” says George Hamlyn-Williams, principal dietitian at The Hospital Group. “The reality is that one pound (454g) of fat equates to around 3,500 calories. This means that over the week the pound was lost, they have eaten on average 500 calories less per day – a massive achievement! It’s so easy to eat or drink an additional 500 calories – two standard 50g bars of chocolate would do it. However, to eat 500 calories less is much more difficult and to be consistent with it is even more challenging – so give yourself a break and pat yourself on the back if a pound comes off. Remember, if you keep going, that’s 52lb (23.5kg) over a year – over 3½ stone!”

3.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 as well as lose more weight and body fat (4Trusted Source, 5Trusted Source).

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

4.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.Trusted Source

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.

5. Prioritise Your Sleep:

“Often in clinic, if someone wants to lose weight but is not getting a good night's sleep, I won’t begin by talking about food,” says dietitian Nichola Ludlam-Raine. “We talk about getting the sleep right first or they’ll be fighting a losing battle.

“The research shows that if people are chronically sleep-deprived they consume more calories the next day. When you are sleep-deprived, the hunger hormone called ghrelin increases, which means that you genuinely, physiologically, feel more hungry. Your brain function is also impaired so that you’re less likely to be able to resist high-calorie, palatable foods. Also your energy level and your motivation are going dip so you’re less likely to want to prepare a healthy meal.

“Ideally, go to sleep before midnight, get between seven to eight hours a night, and stick to consistent bedtimes and wake times – even on weekends. Ensure your bedroom is dark, not too hot, not too cold, and ideally keep screens out of the room. Watch your caffeine intake – with your last cup of tea or coffee 4pm at the latest – and alcohol intake. People think alcohol helps, but actually it leads to restless sleep.”

6.Get Familiar With Portion Sizes:

“If you’re mindful of portion sizes you can say goodbye to calorie counting,” says Kerri Major, a registered dietitian and SENr sports dietitian, and author of The Dietitian Kitchen. “It can be useful to look at the recommended portion size on food packaging and see what you’re eating in comparison with this.

“Using your hands to get a rough idea of an appropriate serving size can also be a really useful tool. This is never going to be 100% accurate but it’s a simple and useful way of helping you get the right portion sizes.”

Here’s Major’s general advice for the portions that make up a balanced meal.

Protein 1 palm-size portion

Carbohydrates 1 handful of complex carbohydrates, typically wholegrain varieties

Vegetables 2 handfuls of non-starchy vegetables such as broccoli, mushrooms or salad leaves

Healthy fats 1 thumb-size portion

Additionally, a portion of fruit is one piece of whole fruit, like a banana, or one handful (approximately 80g if you have scales to hand), and Major advises aiming for three portions of dairy or dairy alternatives a day. “Portion sizes of dairy vary depending on the product,” says Major. “Again, I recommend checking the food label, which usually indicates an appropriate serving size.”

Of course, what’s exactly right for you depends on a number of things, including how active you are. If you’re unsure how much you should be eating, Major suggests seeing a registered dietitian.

7. Eat Less Refined Carbs:

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

Studies show 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.Trusted SourceTrusted SourceTrusted Source

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

8. Drink Better Beverages:

If you can’t ditch the fizzy drinks cold turkey, swap to sugar-free versions. It’s a healthier choice and the benefits will add up quickly if you’ve been drinking one or two cans a day.

“Swap sugary colas, juice drinks, milkshakes and fizzy drinks for no added sugar or sugar-free drinks, lower-fat milks and water,”

9.Eat Less Refined Carbs:

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

Studies show 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’re going to eat carbs, make sure to eat them with their natural fiber.

10.Use Metabolism Support Like Meticore:

Meticore is an eight ingredient blend that works as a morning metabolism trigger to help speed up the fat burning weight loss process naturally by increasing low core body temperature safely and effectively.

Meticore is a worldwide phenomenon in the natural weight loss supplement industry (that's valued at over $24 billion annually in 2020) because of its morning metabolism triggering ingredients that work to enhance low core body temperatures to optimal levels, allowing for fast fat burning properties to work at increasing cellular activity naturally.

What is Meticore?

The core philosophy behind Meticore is that the body’s core body temperature is a massive contributor to “unexplained weight gain.” As explained by the website’s designers, the core body temperature is another way to refer to the “core temperature of your internal cells.” The research cited by Meticore found that a low core body temperature can contribute to a slower metabolism. As we articulated in the above section, a slower metabolism will often make it more difficult for you to lose weight, even when you work out as hard as you can and diet with high consistency.

Using a combination of relatively natural ingredients, the Meticore formula purportedly helps to increase your core body temperature. As a result, users of Meticore might be able to seriously improve their progress toward a healthier and more sustainable weight. The official Meticore website is filled with compelling stories and entertaining scientific facts, revealing that people using the supplement can “supercharge” their metabolisms.

Meticore is different. The supplement apparently contains only natural ingredients that have been scientifically proven to help increase core body temperature and maximize the efficiency of the metabolism. Additionally, the site also claims that this supplement is packaged within a facility that has been approved by the FDA and given the Good Manufacturing Practices, or GMP, classification. Manufacturing facilities for Meticore operate within the U.S.

Final Thoughts:

If you’ve been struggling to lose weight despite working out frequently and eating healthily, a low core body temperature may be one of the causes. While no amount of supplementation can turn you into the skinny person of your fantasies, some supplements might help to speed your weight loss process along. Especially when combined with diet and exercise, Meticore should help you to shed some extra fat this year.

The ingredients contained within Meticore’s unique formula have been scientifically proven to maximize the metabolism, balance blood sugar, and blood pressure, reduce inflammation in the muscles, and more. Put together, these ingredients create a supplement that might be able to improve your weight loss efforts. To use Meticore, simply take one capsule per day for over one month.

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