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Scientists Unlocked 8 Efficient Ways To Weight Loss

Scientists Unlocked 8 Efficient Ways To Weight Loss

We’re drowning in opinions about how to slim down. Your cousin thinks he’s a weight loss expert, your co-worker insists she’s a weight loss expert, perhaps even your spouse has started chiming in. With all these opinions swarming about, you’re probably aching for strategies actually backed by science.

If you’re looking for shortcuts that might actually work, here are 8 weight loss strategies backed by science.

1. Check your weight daily

When you’re trying to lose weight, it can be discouraging to step on the scale. You want to see a lower number, and you know it won’t happen overnight. Still, research says weighing yourself regularly could help you slim down. In one study, researchers from the University of Minnesota and Cornell University found that participants “who were weighing themselves daily lost significantly more weight than those who were not.”

2. Write down your weight loss goal

Dr. Gail Matthews at Dominican University found that people who wrote their goals down were 42% more likely to achieve them. This research study wasn’t specific to weight loss, but it certainly applies. If you need help setting a weight loss goal, this article will give you a framework.

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3. Limit liquid calories

Several research studies link liquid calories to weight gain and even cultural obesity. One study suggests this is partially because the calories in soda don’t fill you up like the calories in food, removing the natural instinct to stop.

If you decide to cut down your liquid calories, you can quench you thirst with our next strategy.

4. Drink more water before meals

A study published in the journal Obesity found that participants who drank 16 ounces of water before meals lost more weight than participants who did not. This is presumably because drinking the water helped them feel more full so they ate less during meals.

If you need a break from all this science, you might also enjoy learning that Khloe Kardashian says drinking more water was key to her weight loss.

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5. Start “crowding out” unhealthy foods by beginning your meals with healthy foods

This isn’t an actual research study, but New York Times bestselling author Kathy Freston has a fascinating article about what she calls “crowding out.” Basically, this involves eating healthy foods first in your meals so you’ll be less hungry for the other stuff. The beauty of this strategy is it lets your stomach tell you when to stop eating instead of putting that burden on your brain. Freston recommends eating more foods that naturally contain fiber to crowd out other foods, saying, “the one dietary component most associated with weight loss is fiber consumption.” Click here for a great big list of high fiber foods.

Speaking of fiber…

6. Consider eating more beans

“A 2013 study conducted by researchers at Loma Linda University found that ‘a high-fibre bean-rich diet was as effective as a low-carbohydrate diet for weight loss.’ Another study revealed that ‘bean eaters weighed, on average, 7 pounds less and had slimmer waists than their bean-avoiding counterparts.’” That quote comes from the Lifehack.org article “10 Delicious Bean Recipes to Help You Lose Weight,” which is a great place to start if beans aren’t a regular part of your diet.

7. Sleep 7-9 hours every night

We all know we should get more sleep. We hear it so much the advice almost puts us to sleep. But do you realize just how much research shows getting enough sleep is important for weight loss?

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An article by Amy Paturel at WebMD drives the point home (bullets added for clarity):

  • “A study in the American Journal of Clinical Nutrition found that when people were starved of sleep, late-night snacking increased, and they were more likely to choose high-carb snacks.”
  • “A second study found that sleeping too little prompts people to eat bigger portions of all foods, increasing weight gain.”
  • “And in a review of 18 studies, researchers found that a lack of sleep led to increased cravings for energy-dense, high-carbohydrate foods.”

By my count, that’s twenty studies that appear to encourage sleep for weight loss. Maybe we should all take the advice a bit more seriously.

8. Form healthy habits using the “Implementation Intention” strategy

Implementation intention might sound a bit obtuse, but just think of it as a handy way to form new habits. It revolves around setting goals using an “if/then” structure.

For example, if you want to start eating better, instead of just saying “I’m going to eat more beans,” you could say, “If I eat at a restaurant, I’ll order beans as my side dish” (Modified from Chapter 8, pages 137-138 of Then a miracle occurs: Focusing on behavior in social psychological theory and research).

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Can you see how an if/then goal is more powerful than just saying, “I want to start eating better”? This strategy helps you form habits by forcing you to set specific goals that have built-in triggers to remind you to take action. A meta-analysis of ninety-four research studies revealed that implementation intention can “improve the capacity of individuals to initiate and maintain behaviors that fulfill their goals in many domains.” Examples cited include eating healthy foods and exercising.

Which strategy will you try?

Hopefully this post has provided some peace of mind by reminding you there are still science-backed ways to slim down. Pick the strategy that speaks to you and give it a try. And please share this post with friends who might find it helpful.

Featured photo credit: Lose weight now/ Alan Cleaver via flickr.com

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Kyle Young

Operations Manager, GoinsWriter

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Last Updated on March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

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