Weight Loss Tips That Are Based on Evidence

Health and Nutrition
7.01.2020

Obesity is increasing globally at an alarming rate. There are several researchers working on how to get this issue under control. Here are some evidence-based tips to help lose weight.

Protein foods help in weight management

Dietary protein is useful for body-weight management as it promotes satiety that is feeling of fullness. It also increases energy expenditure and influences energy balance and changes body composition in favour of lean muscle.

Diets with higher amount of protein may help to reduce overweight and obesity and are valuable in body weight management (1).

A high protein diet in comparison with low protein diet was associated with better weight maintenance especially with individuals who had higher BMI and waist circumference (2).

Include high protein foods such as legumes, nuts, lean meats and fish.

 

Fiber rich foods contribute towards reduction of weight

The authors of a study concluded that overall there was a small but statistically significant inverse relation between total and cereal fiber with changes in weight and waist circumference and of fruit and vegetable fiber with changes in waist circumference, but not in weight (3).

These findings may support the suggestion that a higher intake of fiber, especially of cereal fiber, is beneficial for preventing obesity.

And it may also help in weight loss and weight management. According to a study fibre supplementation may have the ability to contribute to weight loss by reducing the energy intake (4).

Ensure that you incorporate plant foods that provide fiber in your diet such as whole grains, fruits and veggies.

 

Include low glycaemic foods

High glycaemic foods like those made out of refined flour and sugar make you feel hungry in a short time. Whereas low glycaemic foods such as those which are high in protein and dietary fiber do not make you feel hungry soon.

Faster digestion and absorption after high glycaemic index meals may lead to higher fat stores in the body (5). A low glycaemic index and energy restricted diet may contribute towards reducing body weight (6).

Avoid sugary drinks and desserts.

 

Green tea helps manage body weight

Flavonoids and caffeine in green tea can help elevate metabolic rate, increase fat oxidation and even improve insulin activity. These properties may have a direct positive effect on weight loss (7).

Have a cup of green tea every day.

 

Physical activity

Only physical activity may not help to lose weight but along with calorie restriction it will help in losing weight. And not just for weight loss, physical activity is extremely important for cardiovascular health (8).

Also exercise helps in keeping the lost weight from coming back (9).

Go to an expert and plan an appropriate exercise routine which will keep you fit, improve your body composition and at the same time will help you lose weight.

 

Eat from a plate or bowl

Portion control is very important. If you eat out of a box or a bag you cannot make out how much you are eating. Always serve the food in a plate or a bowl so that you know how much you are eating. Avoid second helpings.

According to a study controlling portion size is an effective, simple, reliable and sustainable means to lose weight (10).

 

Water intake and weight loss

Drink sufficient water in a day. Water keeps you hydrated, helps in not over eating and keeps you from drinking sugary drinks for quenching thirst.

Increased water intake reduced feeding and increased loss of fat because of increased lipolysis (11).

 

Chia seeds can help in weight management

There is evidence which states that increasing the proportion of protein moderately in the diet, lowering total energy intake, may improve body composition, assist in fat loss and improve body weight maintenance after losing weight (12).

Chia seeds are a very good source of dietary fiber which is more than 30 %. Fiber contributes to satiety value of a meal and chia seeds because of their fiber content can contribute towards losing and maintaining weight (13).

Since chia seeds are high in dietary fiber they absorb a lot of water so eat carefully, otherwise choking may be an issue, always soak for 10 minutes and use.

 

Final word

These are some tips which will help lose weight. But it a wise move to take an expert’s help to figure out a perfect plan for you as an individual which takes into account your medical issues and other life style factors. Weight loss should be a goal to reach in a healthy and safe manner.

 

References

  1. Drummen, M., Tischmann, L., Gatta-Cherifi, B., Adam, T. and Westerterp-Plantenga, M. (2018) Dietary Protein and Energy Balance in Relation to Obesity and Co-morbidities, Frontiers in endocrinology. Vol.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6087750/

 

  1. Ankarfeldt, M.Z., Angquist, L., Stocks, T., Jakobsen, M.U., Overvad, K., Halkjær, J., Saris, W.H.M., Astrup, A. and Sorensen, T.I.A. (2014) Body Characteristics, Dietary Protein and Body Weight Regulation. Reconciling Conflicting Results from Intervention and Observational Studies? ,PLOS ONE.Vol.9(8)

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0101134

 

  1. Du, H., Van der, D.L. A., Boshuizen, H.C., Forouhi, N.G., Wareham, N.J., Halkjaer, J., Tjnneland, A., Overvad, K., Jakobsen, M.U., Boeing, H., Buijsse, B., Masala, G., Palli, D., Sorensen, T.I.A., Saris, W.H.M. and Feskens , E.J.M. (2010) Dietary fiber and subsequent changes in body weight and waist circumference in European men and women, Am J Clin Nutr.Vol.91(2).

https://www.ncbi.nlm.nih.gov/pubmed/20016015

 

  1. Solah, V. A., Kerr, D. A., Hunt, W. J., Johnson, S. K., Boushey, C. J., Delp, E. J., Wood, S.

(2017)Effect of Fibre Supplementation on Body Weight and Composition, Frequency of Eating and Dietary Choice in Overweight Individuals. Nutrients, 9(2).

https://www.ncbi.nlm.nih.gov/pubmed/28212353

 

  1. Brand-Miller, J.C., Holt, S.H., Pawlak, D.B. and McMillan, J. (2002) Glycemic index and obesity, The American Journal of Clinical Nutrition. Vol. 76(1).

https://academic.oup.com/ajcn/article/76/1/281S/4824165

 

  1. Martí , J. F., Jordi S. S., Núria, I. J., Antoni, R. S., Andrés, D. L., Marta G. F., Pablo, H. A., Rafael, B. and Mònica, B. (2014) Effect of the glycemic index of the diet on weight loss, modulation of satiety, inflammation, and other metabolic risk factors: a randomized controlled trial, The American Journal of Clinical Nutrition. Vol.100 (1)

https://academic.oup.com/ajcn/article/100/1/27/4576555

 

  1. Cooper, R., Morre, J. and Morre, D.M. (2005) Medicinal benefits of green tea: Part I. Review of non-cancer health benefits, The journal of alternative and complementary medicine. Vol.11.

http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.473.4948&rep=rep1&type=pdf

 

  1. Swift, D. L., Johannsen, N. M., Lavie, C. J., Earnest, C. P. and Church, T. S. (2014) The role of exercise and physical activity in weight loss and maintenance, Progress in cardiovascular diseases. Vol. 56(4).

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3925973/

 

  1. Westerterp, K.R. (2019) Exercise for weight loss, The American Journal of Clinical Nutrition. Vol.110 (3).

https://academic.oup.com/ajcn/article/110/3/540/5512192

 

10. Clark, A., Franklin, J., Pratt, I. and McGrice, M. (2010) Overweight and obesity – use of portion control in management, Aust Fam Physician. Vol. 39(6).

https://www.ncbi.nlm.nih.gov/pubmed/20628680

 

  1. Thornton S. N. (2016). Increased Hydration Can Be Associated with Weight Loss. Frontiers in nutrition. Vol. 3 (18).

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052/

 

  1. Paddon-Jones,D.,Westman ,E., Mattes ,R.D.,Wolfe ,R.R., Astrup ,A. and Westerterp-Plantenga ,M. (2008) Protein, weight management and satiety, The American Journal of Clinical Nutrition. Vol. 87(5).

https://academic.oup.com/ajcn/article/87/5/1558S/4650426

 

  1. Vuksan ,V., Choleva,L., Jovanovski ,E., Jenkins ,AL., Au-Yeung ,F ., Dias, AG ., Ho , HV ., Zurbau ,A. and Duvnjak ,L .(2017) Comparison of flax (Linum usitatissimum) and Salba-chia (Salvia hispanica L.) seeds on postprandial glycemia and satiety in healthy individuals: a randomized, controlled, crossover study, Eur J Clin Nutr. 71(2).

https://www.ncbi.nlm.nih.gov/pubmed/28000689

 

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