10 Science-Backed Weight Loss Tips to Lose Weight Fast
Introduction:
Losing weight can be a challenge, but there are proven strategies backed by science that make it easier to slim down fast. Follow these top 10 weight loss tips to get on the path to a healthier, slimmer you.
Tips:
1. Cut back on added sugars - Reducing your intake of added sugars from foods like soda, juices, candy and baked goods can help lower your overall calorie intake.
2. Eat more protein - Increasing protein intake keeps you feeling fuller longer and helps preserve lean muscle mass as you lose weight. Aim for 0.5-1g of protein per pound of body weight.
3. Strength train - Lifting weights builds metabolism-boosting lean muscle. Aim for 2-3 strength sessions per week.
4. Eat plenty of fiber - Fibrous fruits, veggies and whole grains keep you feeling satisfied. Women should aim for 25g of fiber per day.
5. Drink more water - Staying hydrated supports all body functions including metabolism and weight loss. Drink at least 64 ounces per day.
6. Cut liquid calories - Reduce intake of beverages like juices, soda and sweetened coffees and replace with water.
7. Fill up on veggies - Low-calorie, nutrient-dense vegetables like leafy greens keep hunger at bay. Make them half your plate.
8. Eat mindfully - Pay attention to hunger cues and stop eating when satisfied to help reduce overeating.
9. Limit alcohol - Cut back on high-calorie alcoholic beverages to support weight loss goals.
10. Stay consistent - Steady healthy habits over time, not extreme short term dieting, leads to lasting weight loss.