Health & Diet

Simple changes to make to your diet now to lose weight fast – backed by science

Fast weight loss isn’t easy, but there are many simple ways to boost metabolism and help the pounds melt away. Following methods backed by science could see slimmers significantly boost their weight loss efforts.

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Drink water before meals

Making sure to drink water before eating will boost weight loss. One study on obesity showed a dramatic increase in weight loss among middle aged adults who drank water before each meal.

Drink tea or coffee

Some studies show a link between caffeine consumption on weight loss, although it is unclear whether this is due to appetite supression or an increase in calorie burning.

Start the day with protein

Eating a high protein breakfast has been shown to lead to increased weight loss.

A study published in the International Journal of Obesity concluded: “A breakfast rich in dietary protein provides additional benefits through reductions in appetite and energy intake. These findings suggest that the addition of a protein-rich breakfast might be an effective strategy to improve appetite control in young people.”

Avoid sugary drinks

Drinking beverages high in sugar is a recipe for weight loss disaster, as unused sugar is turned in to fat through a process called lipogenesis.

Eat the right types of food

Not all foods are created equal – and some are better for weight loss than others.

Choose a diet rich in leafy greens, eggs, oily fish, lean meats, beans and legumes to trim much more quickly.

Up your fibre intake

Studies have shown eating more soluble fibre may promote weight loss. These include foods such as beans, avocado and sweet potato.

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Eat slowly

Eating slowly will help you feel more full, leading to a reduction in over eating.

Base your diet on wholefoods

Avoiding processed food is an easy way to trim down.

Healthy wholefoods are often naturally lower in sugar and fat than their processed counterparts – and are rich in essential vitamins and minerals too.

Sleep well

Poor sleep has been linked time and again to weight gain. This is because sleep deprivation not only has you reaching for the cookie jar for a quick sugar boost to keep you awake, but it interferes with hormones ghrelin and leptin, both of which control appetite.

Weigh yourself often

One study following participants for six months found daily weigh ins “can produce clinically significant weight loss”.

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