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So many 'myths' abound in weight loss programs. People are constantly making claims that they cannot provide evidence for. Rather, they claim to have revealed knowledge or intuition about the benefits of their program. The real problem with the 'revealed' or 'intuition' based programs is they are often more damaging than being overweight. It pays to pay attention to the science of weight loss.
In this series of emails, I am providing some tips based on the current science of weight loss that are good on any diet plan. It is important to realize that science is not perfect. Its method, however, tests current knowledge against an unknown. In doing so, advances are made that can be replicated and have health benefits.
Today, I am sharing four more science-based tips for healthy weight loss. Along with each tip, I provide evidence from studies carried out in the field of weight loss and nutrition.
1. Hydrate
Make sure to drink water or other hydrating fluids. While drinking a lot of water has always been seen as good for weight loss, now there is science to back up the claim.
Studies now show that drinking water boosts metabolism between 24-30% over a 90 minute period. This boost helps burn a few extra calories during the course of the day.
Another study found that drinking 17 oz of water 30 minutes before a meal reduced caloric intake. In addition, dieters in the experimental group (the water drinkers) lost 44% more weight than the control group.
2. Eat whole EGGS for Breakfast
For so long the mythology of weight loss suggested that one never again eat the yolks of eggs. It now appears this was bad advice. Eating whole eggs, yolks and all, has many benefits, including weight loss.
Studies comparing a grain-based breakfast against egg-based breakfasts helps to reduce calorie intake for a day and a half. The egg breakfast eaters also lost more weight and reduced overall body fat better than the grain-based breakfast eaters.
Allergic to eggs, that's fine. Simply replace eggs with any high-quality protein and achieve similar results. It seems that the protein in the eggs provides the chemistry for weight and fat loss.
3. Drink Black Coffee
The demonization of coffee is over! Hooray. I love coffee. Quality medium to dark roast coffee is a great source of antioxidants as well as a good source of soluble fiber (3 grams in a 16 oz serving.)
Studies show that the caffeine in coffee boosts metabolism from 3-11% with the added benefit of increased fat burning by from 10-29%.
Just make sure you are not turning coffee into a candy bar. If you must add a dairy product add cream or half and half. Stay completely away from sugar or artificial sweeteners.
4. Drink Green Tea
Green tea, like coffee, has many health benefits sans the vilification. Green tea drinkers tend to find that the tea helps them lose unwanted weight.
Green tea has less caffeine than coffee but more antioxidants. These antioxidants, called catechins, are thought to work with caffeine to contribute to fat burning and weight loss.
The scientific evidence for weight loss with green tea is currently thin and mostly anecdotal. That, however, is not as terrible as it appears. Anecdotal evidence is often the instrument suggesting further experimental study.
Three of the four tips today are directly connected to hydration. The outlier in this piece is connected directly to protein. Hydration and a protein heavy diet seem to be a solid approach to weight loss and fat burning.
Sara Dawson is the managing partner at The Science of Permanent Weight Loss. Her personal journey going from chubby and unhealthy to thin and healthy is one that anyone who suffers from being overweight or in poor health, or both should know. Sara encourages you to visit her Weight Loss Blog where she shares her story along with tips and ideas for healthy weight loss.
