7 Easy Ways to Lose Weight Effectively (Backed by Science)

1. Add Protein to Your Diet

When it comes to weight loss, protein is the king of nutrients. Our body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80–100 calories per day. A high-protein diet can also make you feel fuller and reduce your appetite. In fact, some studies show that people eat over 400 fewer calories per day on a high-protein diet. Even something as simple as eating a high-protein breakfast (like eggs and bread) can have a powerful effect of increasing your protein intake in the morning.

2. Eat Whole, Single-Ingredient Foods

One of the best ways you can do to become healthier is to base your diet on whole, single-ingredient foods. By doing this, you eliminate the vast majority of added fat, added sugar, and processed food. Most whole foods are naturally very filling, hence making it a lot easier to keep within healthy calorie limits. Moreover, eating whole foods also provides our body with tons of essential nutrients that our body needs to function properly. Weight loss often follows as a natural side effect of eating whole foods.

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3. Avoid Processed Foods

Processed foods are usually high in added fats, added sugars and calories. Furthermore, processed foods are engineered to make you eat as much as possible. They’re much more likely to cause addictive-eating habit than unprocessed foods.

4. Stock Up on Healthy Foods and Snacks

Researches have shown that the food you keep at home greatly affects your eating behavior. By always having healthy food available in your fridge, you reduce the chances of you and your family members eating unhealthily. Keep in mind that there are also many healthy and natural snacks that are easy to prepare and take with you on the go (e.g: yogurt, salad, whole fruit, nuts, carrots, hard-boiled eggs, and so on).

5. Limit Your Intake of Added Sugar

Eating a lot of added sugar is linked with some of the world’s leading diseases, including heart disease, type 2 diabetes and numerous cancers. Averagely, Americans eat about 15 teaspoons of added sugar each day. This amount is usually hidden in various processed foods, meaning we may be consuming a lot of sugar without even realizing it! Since sugar goes by many names in different ingredient lists, it can be very tricky and difficult to figure out how much sugar a product actually contains. Minimizing your intake of added sugar is a great way to improve your overall diet.

6. Drink Water

This is actually a simple truth to claim that drinking water can help with weight loss. Drinking 0.5 liters (17 oz) of water may increase the calories you burn by 24–30% for an hour afterward. Besides, drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and elder person. Water is particularly good for weight loss when it replaces other beverages that are high in sugar and calories.

7. Count Calories Once in a While

Being aware of what you’re eating is very important when trying to lose weight. There are several practical ways to do this, which included counting calories, keeping a food diary, or taking pictures of what you eat as a record. Also, using an app or another electronic tool may be even more beneficial than writing in a food diary.

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