From the moment you first connected to the internet, you’ve been inundated with information, tips, and “facts” about weight loss. But let’s not fool ourselves, only a certain percentage of that info is actually accurate. An even smaller percentage of it has any science to back it up. This can make it hard to find the truth in what you should and should not be doing to lose weight.
To help you out, here are 10 interesting weight loss facts that have actual scientific support:
1. Breakfast is your friend – For decades, if not centuries, people have been skipping breakfast in order to save calories. Unfortunately, as much as that sounds like it might be a good idea, it’s not. Research has shown time and time again that if you don’t eat breakfast, you’ll not only make up for those calories later on, but you’ll actually increase your risk of binging and of making poor food choices. By eating a good breakfast, you’ll boost your chances of eating right throughout the rest of the day.
2. Drink water – You’ve heard it before, you’re hearing it now, and you will hear it again. Hydration is absolutely vital to your health and this includes your weight. Drinking water reduces your appetite, boosts regularity and decreases bloating. Research published in the Obesity journal showed that if you drink 2 cups of water (500 ml) before a meal, you’ll eat less.
3. Track your nutrition – The American Journal of Preventative Medicine published a study showing keeping a food diary or using a program tracking food intake like ShareFit can double your chances of losing weight.
4. Eating on the run is bad – The Journal of Health Psychology published a paper in which researchers showed that when you eat on the go, you are more likely to eat more later on, even if what you eat on the go contains the same number of calories as you’d eat sitting down to a meal.
5. Spicy foods are awesome – New research has shown that eating spicy food containing chili peppers can make a measureable difference in weight loss because they make you feel more full and may boost your fat burning through thermogenesis, too.
6. Chewing slowly reduces food intake – Do you wolf down your meals? Eating that way may cause you to eat more than you need. Try chewing more slowly. It will take you longer to eat the same amount of food, and you’ll give your stomach enough time to send the signal to your brain that you’ve had enough.
7. Sleep is as important as calories and exercise – If you want to give yourself a massive weight loss advantage, prioritize sleep. The Canadian Medical Association Journal published a study revealing that sleep impacts a spectrum of factors influencing weight.
8. Lower stress reduces your waistline – Work hard on reducing your stress and you’ll suddenly find it easier to make better eating choices since your cortisol levels will drop.
9. Chewing gum helps with appetite control – Chewing gum, especially mint or cinnamon, can help to stave off feelings of hunger so you can last longer between meals.
10. Clinically studied diet pills can help – A diet pill in which every ingredient has been tested, can provide powerful support to your weight loss strategy.