6 Best Weight Loss Tips Backed by Science

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[FREE VIDEO TRAINING] – 10 Steps to Fast Weight Loss Success for Beginners: http://thehealthnerds.com/10-steps-for-fast-weight-loss

It’s true. These are all weight loss tips you can find on the internet these days.

Probiotic we recommend:
http://amzn.to/2byYd3y (that is an affiliate link btw so I get a very measly % if you buy. It’s no extra cost to you).

And while there are all sorts of pills, potions, and theories out there, here are some tips that are actually backed by science!

Let’s start with the obvious first…

What you’re eating matters.

And one of the most important things you can be eating, is more protein.

Diets high in protein have also been shown to cut late night cravings in half, reduce obsessive dieting thoughts by 60%, and make you feel so full that you naturally eat 441 fewer calories per day.

It is also helps preserve lean muscle mass and helps stop muscle loss when cutting weight.

The best sources are whole eggs, salmon, lean chicken, and grass feed beef depending on what diet you choose.

Also, eat tons of low carb vegetables.

Besides the amazing micronutrients they provide, they will also supply the body with a steady source of fiber.

Studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long-term (38, 39).

Your momma was right about eating your greens.

Oh, and don’t forget about water.

Dieters who were given 17oz of water 30 minutes before meals consumed 44% fewer calories than those who didn’t.

It’s also been shown to give a 24-30% boost in metabolism over a period of 1- 1½ hours after drinking.

So not only is water great for skin and overall health, it can also help you lose weight.

Weight loss is not just about what you eat, but it’s also about what’s going on inside your body.

Take a probiotic.

Both human and animal studies have shown that normal-weight people have different gut bacteria than those who are overweight or obese.

During a 3-month study period, women who took probiotics lost 50% more weight compared to the group taking a dummy pill (placebo). They also continued to lose weight during the weight maintenance phase of the study.

So take a probiotic or perhaps some apple cider vinegar to help your gut out. I will link some of the best resources in the description.

What about workouts?

While there is no real connection between exercise and weight loss per se, it can be helpful because:

• It helps prevent the down-regulation of metabolism – which is where the metabolism slows down when you cut calories
• It gives an added calorie burn to your day
• Better overall health and cardiovascular system.

Exercise 3 times a week for best results.

Also, consider drinking black coffee or green tea before your workouts.

They have been shown to help burn more fat and increase work output during exercise.

Some final tips that seems work well for people:

Chew gum immediately after eating a meal.

Studies have shown that chewing gum lowers the desire for sweets and salty snacks and will decrease hunger between meals (study, study)

So right after having a big meal or when those cravings hit, throw in a piece of sugar free gum.

Soups work really well.

We already discussed the benefits of water intake, protein, and low carb veggies when losing weight.

Combine all of these into a delicious chicken and veggie soup to get the benefits of all three in a single meal.

Plus, soup is incredibly inexpensive and can last for weeks if properly stored!

Oh and don’t forget to sleep.

Studies show that poor sleep is one of the strongest risk factors for obesity, being linked to an 89% increased risk of obesity in children, and 55% in adults (43).

8 hours a night, because your health does depend on it!

Studies used:
http://www.precisionnutrition.com/research-review-coffee-hunger
http://www.ncbi.nlm.nih.gov/pubmed/20847729
http://ajcn.nutrition.org/content/82/1/41.abstract
http://www.ncbi.nlm.nih.gov/pubmed/20847729
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2859815/
http://www.ncbi.nlm.nih.gov/pubmed/18787524
http://www.webmd.com/diet/news/19991128/green-tea-boosts-metabolism-protects-against-diseases

Comments

Orion Von Walker says:

Happy New Year Nerd.?

Yvonne Cromartie says:

Thank you.?

luqman khan says:

NO ! NO sugar free gum. BAD sugar free gum.?

Greynerd says:

Great video and I think you have nailed it. But I have an issue with counting calories. Calorie is a measure of heat not a molecule. Food does not contain calories, you can't therefore eat them and you certainly can't burn them. Using them to measure the energy in food has been better dealt with by Dr. Zoe Harcombe elsewhere on Youtube?

Astha Bansal says:

hahaa. . The health nerd kid is so cute. . BTW v amazing video. Thank you. . !!?

saad abdullah says:

can i take a probiotic with apple cider vinegar??

batuhan y?lmaz says:

losing weight is easy but I never can get rid off from belly fat . ??

Alpha Bet says:

Ok so here's my problem right now… I am a pretty dense muscular guy, but I want to lose weight… in doing so I find myself feeling better, but my body also seems softer and pudgy. Could it be the muscle becoming relaxed due to me switching up from lifting to just doing cardio??

Alex Payates says:

Hey there, great video!

Could we use your video on our Facebook page to promote a healthy lifestyle??

mukhre mohamad says:

hey nice video. how can i to gain my heigh? tq?

MaggiesChannel says:

Great video:)?

Nujood Alawwad says:

Can I drink black coffee with milk??

Mikus Silenieks says:

Can you "back by science" why you chose to put animal protein as the best source of protein in this video? Considering that you later talked about needing fiber which animal protein lacks a long with other cons of it.?

Bisu Gauchan says:

hmm, what are the low carb protein sources for vegetarians????

Stephanie Dolan says:

Can you please make a video for women trying to loose weight over 50?! My mother eats healthy but she is still struggling.. Love what you do on here thanks!!?

Angelia Mohammed says:

Your voice is so sexxxyyyyy?

MagicSystem11 says:

i hate pigs so i wont subscribe. but i like the videos :)?

sebastian soberg says:

what happens if i sleep 12h a day, good or bad??

Kokona1980 says:

and lower your insulin?

Carmen Beutler says:

Best weight loss tip video I've come across on YouTube. Short, sweet, and to the point.?

Alexandra Martinez says:

Hello! I would like to know more about fruit; how much is too much and when's the best time to eat them since many people say never to eat fruit after a meal or at night before bed. I personally eat fruit all throughout the day to avoid sugar cravings and unhealthy snacks. It's mostly bananas, apples, cantaloupe, and grapes. I'm a dancer so I'm very conscious of what I eat in order to meet the daily demands of a highly active and energetic lifestyle. Am I doing it right? Also, what's the difference between fresh fruit and dried fruit like, for example, raisins or freeze dried strawberries??

Jaik Jimmy says:

i like it .?

Ravi Patel says:

Hey thanks for doing an amazing job with this video, I respect that you actually list your studies used and provide a more than detailed description of everything. Keep up the great work, looking forward to future vids?

Pau Lopez - Gatdula says:

after watching a lot of your videos the rumor has it portion made me finally subscribe! your hilarious! more power to your channel. looking ff to learning effective and backed by science tips weight loss and healthy lifestyle videos from this channel 🙂 cheers!?

amanda castang says:

thanks for the tips?

lolitamelbourne says:

can talk about insulin resistance??

Some Jerk says:

Losing weight for vegetarians? I started a vegetarian diet four months ago and I'm so exhausted everyday because of my lack of protein. I ask people what foods are rich in protein and they say chicken. I only eat fruits but it's not helping.?

AC SLATER says:

I've heard coconut oil is really good for you; is this true??

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