Five Evidence-Backed Tips to Lose Weight

There are thousands of articles on the Internet giving out weight loss advice, sadly none of this advice is regulated. Meaning that anyone can make up a tip and publish it, this has led to a lot of misinformation and confusion. If you’ve ever seen a friend wrap themselves in cling-film then you’ll understand the problem. In this article we are going to look at 5 evidence-backed tips to lose weight, in other words every tip in this article has scientific proof.

Tip #1. Increase NEAT

NEAT stands for Non-Exercise Activity Thermogenesis, and is a measure of all of the calories that you burn through movement (that doesn’t count as exercise). So walking, climbing stairs, doing the gardening, vacuuming, even standing still, all count as NEAT. Studies have shown that increasing your NEAT levels can lead to significant fat loss, particularly increasing your step count [1].

A 1999 study found that there is a link between overeating and the reduction of NEAT, in other words as you gain weight, you begin to exercise less. Which explains why people can gain weight so quickly, whilst it takes a lot of time to lose weight. Increasing your NEAT levels can therefore not only help you lose weight, but it can also help to prevent weight regain.

A big issue people run into is the lack of motivation or drive to improve on these aspects of life. Although that is definitely understandable, using a thermogenic fat burner will not only help increase metabolism and fat loss but it will also provide you with the energy to tackle each of these tips each day.

Tip #2. Raise your Protein intake

You’ve probably heard that increasing your protein intake is important for increasing muscle and burning fat, but have you ever been told why? Basically there are three main macronutrients that make up all of the food we eat: protein, fat, and carbohydrates. Of the three macros, protein is the hardest to digest. This means that it requires the most energy, which raises your metabolism.

Another benefit of protein is that it is used to help build muscle strength and size through a process known as muscle protein synthesis. Without high levels of protein, muscles would not be able to increase in size or strength and would actually get smaller. While it may be hard at times, there are plenty of simple ways to increase your protein intake throughout the day.

Protein can also increase satiety [3], this is how full you feel between meals. The fuller you are, the less likely you are to overeat or snack. So more protein in your diet can lead to less calories consumed, bigger and stronger muscles (when paired with exercise), and a raised metabolism.

Tip #3. Get some Sleep

Getting enough sleep is crucial to turning your body into a fat-burning machine while you sleep, which is why people often use supplementation to enhance a deeper and more restful sleep. A lack of sleep can have many downsides, it can lead to you eating more, moving less, and therefore gaining weight. For starters, a lack of sleep means that you are awake for longer, which means that you have more time to eat. Secondly, bad sleep can affect you on a hormonal level. It can lead to an increase in Ghrelin, the hormone that causes hunger and a reduction in Leptin that creates satiety [4].

Tip #4. Lift Weights

Cardio is great, let’s make that clear if you perform cardio regularly then you will lose fat. But it is not the only form of exercise available to you. There’s also strength training, which can not only lead to weight loss but can also build toned, muscled bodies too. Choosing the right post-workout supplement will allow you to get the most out of your recovery, which will lead to greater muscle repair, growth and overall results. Studies have shown that strength training can increase muscle strength and power [5], and can increase testosterone and growth hormone production [6].

Naturally increasing your testosterone production can lead to increased muscle and lower body fat, and the calories expended during a workout will also contribute. An all-round good idea.

Tip #5. Track your Macros

Using a calorie counting app is one of the smartest decisions that you can make. Without one, you are just guessing. You don’t know if you’ve eaten too much or too little, you have no idea how much protein you are eating or how much fat or carbs. Finding out your ideal calorie and macronutrient ratio, and then following it has been proven to be effective for weight loss [7].

Bottom Line

Follow these five steps, be patient, be consistent, and then you will get your rewards. Once you do get your desired weight loss results, remember that this is just the start of your journey.

References

[1] Patrick L. Schneider, David R. Bassett Jr, Dixie L. Thompson, Nicolaas P. Pronk, and Kenneth M. Bielak (2006) Effects of a 10,000 Steps per Day Goal in Overweight Adults. American Journal of Health Promotion: November/December 2006, Vol. 21, No. 2, pp. 85-89.

[2] Levine, J., Eberhardt, N., Jensen, M. 1999. Role of Nonexercise Activity Thermogenesis in Resistance to Fat Gain in Humans. Science 283(5399): 212-214

[3] Halton, T., Hu, F. 2004. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. Journal of the American College of Nutrition 23(5): 373-85

[4] Taheri, S., Lin, L., Austin, D., Young, T., Mignot, E. 2004. Short sleep duration is associated with reduced Leptin, elevated Ghrelin, and increased body mass index

[5] Otto, W., Coburn, J., Brown, L., Spiering, B. Effects of weightlifting vs. kettlebell training on vertical jump, strength, and body composition. Journal of Strength &Conditioning Research 26(5): 1199-202

[6] Shaner, A., Vingren, J., Hatfield, D., Budnar, R., Duplanty, A., Hill, D. 2014. The Acute Hormonal response to free weight and machine weight resistance exercise. Journal of Strength & Conditioning Research 28(4): 1032-40

[7] Kerksick, C., Wismann-Bunn, J., Fogt, D., Thomas, A., Taylor, L., Campbell, B., Wilborn, C., Harvey, T., Roberts, M., Bounty, P., Galbreath, M., Marcello, B., Rasmussen, C., Kreider, R. 2010. Changes in weight loss, body composition and cardiovascular disease risk after altering macronutrient distributions during a regular exercise program in obese women. Nutritional Journal 9: 59

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