The weight loss industry is full of misconceptions. It is often advised that people do all sorts of crazy things, most of which have no evidence to back them. Over the years, however, scientists have found several seemingly effective strategies. Follow these tips and you could just find yourself losing pounds and feeling stronger and more comfortable.

1. Eat slowly

Learn to pick the food you want, really taste every morsel going into your mouth, and consciously chew it.  Chew it slowly, swallow and continue only when the food is all chewed up. It takes time to realize that we’re full. Eating slowly not only allows us to enjoy our food more, but also gives us better signs of satiety.

2. Write your calories intake

That is a golden rule for people wanting to cut down calories and numerous studies have shown that maintaining a food journaling is effective for weight loss.  It can help you understand your eating habits , and help you identify the good and not so good food that you consume regularly. Research shows that for people interested in losing weight, keeping a journal can be a very effective tool to help change behavior. In one weight loss study of nearly 1,700 participants, those who kept daily food records lost twice as much weight as those who kept no records.

3. Exercise regularly

It is well known how important exercise and regular physical activity are. Busy with our regular lives and lack of time, many of us cannot instill regular exercise in our daily lives. Since millennia humans have been a nomadic race, moving long distances on foot, since food, and shelter. We had built our bodies to be involved. Because of this, a sedentary lifestyle is harmful to us more in more than one way. It can lead to the development of many ailments and lags as we start ageing. Many citizens have little time or resources to spend on membership of a gymnasium. But that should not come in the way of exercising regularly. You can do weight loss exercise at home. If your goal is to lose weight, then fitness plans customized to your weight and type of body will deliver the results you want. Unlike fad diets, workouts involving weight loss are safer for the body. If followed correctly, they can help maintain your body weight in the long run.

4. Don’t miss out on meals

“Remember, the main purpose of our body is to stay alive. Our body will do various things to survive, as soon as we try to keep it away from calories, which are basically the life-energy for our bodies. The body knows when the energy content of foods is higher, so we’re going to crave those more. Honor your appetite and don’t let your body think it’s starving to death. This goes against many of the dieting tactics, but in the long term those tactics do not really work well for people. So don’t skip meals and eat at least twice or thrice a day to stay healthy.

5. Stay Hydrated

Research has shown that people who drank two glasses of water before a meal lost more weight than those who did not drink water before meals — and they held it off. The basic tip works in two different ways. Thirst will disguise itself as hunger, which can cause you to eat more. So water helps you feel better, allowing you to eat less after a meal.

6. Include a lot of veggies in your food

When in doubt eat veggies. They are low calorie, high fiber, and filled with nutrients. Fill your plate with Kale chips, spinach, carrots or green beans. And finally: skip the butter and oil, but for a great taste add herbs or garlic. Next time you’re making pasta, make a very small portion of the pasta by itself and toss it with broccoli, shrimp, garlic and lemon zest. You’ll feel less deprived and you’ll still be able to eat your favorite satisfying food

7. Keep unhealthy food out

“It’s pretty simple: You can’t eat it if you don’t have it. Instead of chips and cookies, keep foods which are healthy and easy to prepare. Such items include seeds and nuts, precut fruits and vegetables, string cheese, edamame, eggs, salmon, and yogurt. This doesn’t mean you can’t have treats. Just buy yourself one serving at a time and enjoy it.

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