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Scientists Unlocked 8 Efficient Ways To Weight Loss

Scientists Unlocked 8 Efficient Ways To Weight Loss
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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 July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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