You have probably come across many weight loss fads and trends that come and go, that might work for your co-worker’s neighbor’s daughter. But the most reliable ways to lose weight have to be backed by science.
And that’s what this article is about – here are the 11 best ways to lose weight, according to science.
Each tip is easy to follow through with. At the end, we also include delicious weight loss recipes to make the whole process more enjoyable.
Let’s get started!
1. Skip meals, sometimes
The usual eating pattern includes 3 meals per day. And various snacks thrown in between. According to the Proceedings of the National Academy of Science, that’s actually unnatural. In the olden days, humans were hunters and gatherers. And people had long hours of fasting at night.
When there was more food, we started eating more regular meals. And there were more metabolic diseases.
So instead, your eating schedule should include “intermittent fasting.” In one study, alternate day fasting was able to delay or reverse various diseases in animals:
- Multiple cancers
- Cardiovascular disease
- Neurodegenerative disorders
But how should you fast?
Choose 2 days per week where you eat 500 calories or less each day. Or you can choose some days to skip lunch.
Maybe you’re up to the challenge, but it’s advised to ease into it. Start by cutting out 200 calories before reaching the 500 goal. Then you can lose weight while being protected by many diseases.
But make sure you eat healthily and sufficiently for the other days! Otherwise, you definitely won’t be able to enjoy all the benefits. And it will be countereffective.
2. Make a schedule for eating
It’s not always what you eat. When you eat makes a huge difference too.
People usually say to skip dinner, or don’t eat after 6 p.m. And a new study from Spain supports that advice.
Participants included overweight women. The investigators looked at when they ate lunch. The two groups had similar calorie intake and physical activity.
But those who ate after 3 p.m. loss 25% less weight than those who had earlier lunches. Wow, that’s a lot!
In a similar study, mice were either on a strict eating schedule or able to eat whenever they wanted. Those with a schedule were protected against obesity. Even though the groups ate about the same amount.
Main takeaway? Create a schedule where you eat earlier meals and stick to it. No more late night snacks!
3. Exercise before breakfast
Operating on an empty stomach is really beneficial to weight loss!
Before you eat breakfast, your body is in a fasted state. According to Northumbria University, you burn more fat when you exercise in that state. They ran an experiment where 12 healthy men ran on a treadmill. One group did so before breakfast, the other group after eating in the morning.
The first group burned approximately 20% more fat!
Both groups had extra physical activity. But even with that, they still didn’t end up eating more or having an increased appetite. That’s right! Exercising in the morning means you burn more fat. And are less likely to gain it back.
To read about the other weight loss tips and get your recipes, go to: https://www.jenreviews.com/weight-loss
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