Evidence based Best 16 Weight Loss Techniques

1. Drink lukewarm Water, before eating your Meals:- It helps in increasing Metabolic activity by 25%, there by burning your extra calories. Research study shows that drinking 500ml lukewarm water before food intake, decrease appetite.

2. Eat healthy protein rich diet in Morning Breakfast:- Replace your grain based morning meals with eggs, its helps to decrease your craving for other food items as well.

3. Sugar free Black Coffee:- It is rich in antioxidants, which have many health benefits. Caffeine in a cup of Black coffee helps to increase metabolism by 5–15%, and helps in fat burning by to 8–24%.

4. Sugar free Green Tea:- also contain caffeine in low quantity, but it is enriched in EGCG- epigallocatechin gallate, a very powerful antioxidant. Study shows that epigallocatechin gallate and caffeine works wonder together for weight loss.

5. Cook With Olive Oil:-Olive oil specially extra virgin is very healthy as it is rich in Vitamin-E and antioxidants. Olive oil contains 75% monounsaturated fat, which helps in decreasing, LDL-low-density lipoproteins and helps increasing the levels of HDL high-density lipoproteins.

6. Avoid Sugar:-Increase Sugar intake is linked with the risk of obesity and Diabetes type-2. Hence for effective weight loss, avoid sugar in your daily food diet.

 

 

7. Eat porridge instead of Refined wheat flour.- High fibre rich Porridge takes long time to digest and hence release glucose in blood stream slowly, as compare to refined wheat flour preparation.

8. Exercise regularly:- Do regular physical exercise, try to maintain a diary regarding food intake and physical exercise done. Other easy way is to download health app, which can give you a rough idea regarding Calories intake from specific food you eat and how much you burn out during your daily physical exercise.

9. Avoid snacks instead of that eat healthy food when hungry:- Recommended healthy food includes carrots, cabbage, whole fruits and hard boiled egg.

10. Regular Yoga and meditation:-Doing Yoga and meditation is an excellent way to burn calories and promotes self control along with good physical and mental health.Meditation is very effective in controlling your cravings, it prepare you for healthy diet as well

11. Eat Fibre rich diet.

12. Eat lots and lots of raw fruits and Vegetables: And strictly avoid juices.As raw fruits and vegetables are rich in fibers, water, minerals and low in calories, but a lot of fiber. They are also rich in water, which gives them a low energy density.

13. Eat your food very Slowly

14. Eat Protein rich diet:- as eating protein diet increase metabolic activity by 90–120 calories / day.

15. Avoid aerated drinks, alcoholic drinks vegetable and Fruit Juices:-As they gives you instant energy, or in other words sudden increase in your blood glucose level.

16. Don’t crash Diet, Instead of that eat health high fiber diet:- Dr.Abhishek is strictly against crash diet, he advise eat more and drink more to lose more weight. Just take correct choice, what to eat and what to avoid.

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