With so much advice about weight loss floating around, it’s difficult for the layman
to know where to begin.
Our suggestion is that you begin with the science.
Somewhere, right now, educated minds adorned in white lab coats are conducting
experiments and research to answer questions about what we should do and eat to
But what are these people saying?
Today, we’re going to look at the most pertinent evidence-based scientific thinking
on the subject of weight loss.
#1. Don’t Diet – Eat Right
Perhaps the simplest piece of advice on the list.
It doesn’t take a rocket scientist, brain surgeon, or even a bonafide nutritionist to tell
you that cakes and chips are bad for you.
So what does the average person do?
They cut out cakes and chips for a while, and when they’ve lost some weight, they revert
to their previous habits.
Studies show, however, that dieting is actually a predictor of future weight gain. (1)
#2. If It Comes From a Factory in a Box, Don’t Eat It
This is a continuation of the first point.
Nobody ever got fat eating cherry tomatoes, grilled grass-fed beef, or broccoli.
Of course, the problem here is that when you are accustomed to eating processed foods,
anything more natural can be bland in flavor.
Negate this by adding herbs and spices, and roasting things.
“Not even the most hardcore yoga loving,
tree hugging vegetarian has ever craved a plate
stacked up with steamed broccoli, but roasted
with a bit of oil, salt, pepper and dried herbs?”
That’s a different story.
If you genuinely feel unable to eat your veggies, this is the way to go.
If you’re using some decent olive or coconut oil, that’s always going to be good.
The best part – This approach is all natural!
No cardboard box in sight.
#3. Take Your Time at the Table
Your body has a mechanism whereby your digestive system informs your brain when it’s
time to stop eating.
The problem is that there is often a lag between the two.
Slow down the speed at which you eat, and you give your body more time to respond to
In turn, you’ll find yourself eating less and savoring flavors more.
Thinking about point #2, this can be a way to help your palate adjust as well.
#4. Ensure You Sleep Well
When we don’t sleep well, not only do we diminish our willpower in the face of junk food,
but we also interfere with how our appetite is regulated.
At different times of the day, your body produces hormones that tell your brain it’s time to eat.
If your sleep pattern is out of kilter, however, this can affect the timing of these hormones.
Invest in some blackout curtains for your bedroom so the early dawn does not disturb you,
and ensure where you sleep is used for that purpose only.
No playing with your phone or watching TV in bed
#5 Portion Sizes
Years ago pasta, pizza, and other heavy meals were considered side dishes to more healthful
mains such as vegetable sticks and bakes.
Now that’s completely reversed, and in some cases, the only vegetables in the meal are in the
sauce – tomatoes and onions!
When dishing up, take a moment to consider the size of each portion on your plate and give
yourself bigger portions of healthier foods – and then eat these first before eating the less
#6 Coconut Oil
Studies have shown that regular consumption of just 30ml of extra virgin coconut oil will
reduce unhealthy fat around your organs and improve your health.
The fats in coconut oil are very different from those found in other oils and foods.
Coconut oil is made up of mostly medium-chain triglycerides which are metabolized very
differently in our bodies.
These fatty acids make our bodies feel full and can trick us into eating 250 calories less
than we usually do!
That’s about 35 minutes on the treadmill for the average person.
About the Author
Jenny Michelle is a blogger, writer, and content creator at AuthorityReports. She has been passionate about health, nutrition and sports since a young age. She is a firm believer that a healthy lifestyle and balanced diet combined is key to live a long and a happy life. Previously, Jenny worked as a content writer for a Marketing company.
What are your favorite tips for healthy weight loss?
Share your thoughts and comments with us.