nadeen881 's dagbok, 26 nov 18

26 Weight Loss Tips That Are Actually Evidence-Based



1. Drink Water, Especially Before Meals

2. Eat Eggs For Breakfast

Eating whole eggs can have all sorts of benefits, including helping you lose weight.




3. Drink Coffee (Preferably Black)

4. Drink Green Tea
5. Try Intermittent Fasting

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

6. Take a Glucomannan Supplement
7. Cut Back on Added Sugar
8. Eat Less Refined Carbs
9. Go on a Low-Carb Diet
10. Use Smaller Plates

Using smaller plates has been shown to help some people automatically eat fewer calories (26).

11. Exercise Portion Control or Count Calories
12. Keep Healthy Food Around in Case You Get Hungry
13. Take Probiotic Supplements
14. Eat Spicy Foods
15. Do Aerobic Exercise
17. Eat More Fiber
18. Eat More Vegetables and Fruits
19. Chew More Slowly

Your brain may take a while to register that you've had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss (47, 48).

Also consider chewing your food more thoroughly. Studies show that increased chewing may reduce calorie intake at a meal (49).

20. Get Good Sleep
21. Beat Your Food Addiction
22. Eat More Protein

Protein is the single most important nutrient for losing weight.

23. Supplement With Whey Protein

If you struggle to get enough protein in your diet, taking a supplement — such asprotein powder — can help.

24. Don't Do Sugary Drinks, Including Soda and Fruit Juice
25. Eat Whole, Single-Ingredient Foods (Real Food)
26. Don't Diet — Eat Healthy Instead
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63 kg Tappat hittills: 7 kg.    Kvarvarande: 2 kg.    Kosten följs: Ganska bra.

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1448 kcal

Fett: 113,96g | Prot: 82,48g | Kolh.: 26,35g.   Frukost: الزبدة. Lunch: مسقعة, زيت الزيتون, زبدة السمسم (الطحينة) (مصنوعة من البذور), سمك البياض. mer...