13 Evidence-Based Weight Loss Quick Tips

We often find ourselves asking, “What is the fastest way to lose weight?” Or  “what are some steps that we can take on our weight loss journey?” Though we want to see rapid results, it can be an up-hill journey. In order to make the process easier we need to know what we can do to help speed up the weight loss process.

Here are 13 Evidence-Based Weight Loss Quick Tips:

#1 Drink Water! -Especially Before Meals-
Drinking water can boost your metabolism

#2 Eat Eggs For Break Fast!
Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours, and lose more weight and more body fat.

#3 Take a Glucomannan Supplement!
This is a type of fiber that absorbs water and “sits” in your gut for a while, making you feel fuller and helping you eat fewer calories.

#4 Keep Healthy Food Around in Case You Get Hungry!
Keeping healthy food close by can help prevent you from eating something unhealthy if you become excessively hungry.

#5 Eat Spicy Foods!
Spicy foods like Cayenne Peppers contain Capsaicin, a compound that can boost your metabolism and reduce your appetite slightly.

#6 Use Smaller Plates!
Using smaller plates has been shown to help people automatically eat fewer calories in some studies.

#7 Brush Your Teeth After Dinner!
Then you won’t be as tempted to have a late-night snack.

#8 Get Good Sleep!
Studies show that poor sleep is one of the strongest risk factors for obesity, being linked to an 89% increased risk of obesity in children, and 55% in adults.

#9 Don’t Drink Calories! -Including Sugary Soda and Fruit Juices-
Sugar is bad, but sugar in liquid form is even worse. Studies show that liquid sugar calories may be the single most fattening aspect of the modern diet.

#10 Drink Coffee! (Preferably Black)
Studies show that caffeine in coffee can boost metabolism & increase fat burning by up to 29%

#11 Drink Green Tea!
Green Tea contains small amounts of caffeine, but it is also loaded with powerful antioxidants called catechins, which enhance fat burning.

#12 Eat More Protein!
Simply adding protein to your diet (without restricting anything) is one of the easiest, most effective and most delicious ways to lose weight.

#13 Supplement with Whey Protein!
If you struggle to get enough protein in your diet, taking a supplement can help.

Why are we still struggling with weight in such an advanced society?

Why do we not know how to lose weight? The answer is simple. No one has given us the information or we were misinformed. Starting with the development of commercial diet programs. If we were to invest in a program, we will be able to lose weight. These programs will work. Most programs work because of the pre-calculated calorie restriction. Even though it can work, it is not sustainable. Majority of the time we will gain the weight right back after being on the program. When we take a closer look at these programs; they are not cost-effective, they don’t taste great, and it doesn’t fit our natural lifestyle. The underlying factor as to why these programs work is calorie restriction. We all have what is known as Basal Metabolic Rate (BMR). BMR is the number of calories that is required per day to stay alive and for our bodies to function. An average person’s BMR is 1,600 calories. Our bodies will burn the budgeted calories in order to ensure that our bodies will function normally. Any calories over that will be stored for when it is needed. If we consume less calories, our bodies will look for other energy resources such as fat; thus, we will begin to lose weight. The general rule of thumb is to intake 1,200 calories to lose weight; which is lower than the average BMR of 1,600 calories. If we burn more calories than what we consume then we will lose weight as the body searches for the stored energy, such as fat, within our bodies.

 

 

Tips on How to Lose Weight

Tips on How to Lose Weight

An interview with Dr. Irfan Fazil at Medical Weight Loss Center of Yuma

Dr. FazilThis month, Health Tips Magazine had the opportunity to interview Dr. Fazil about the Medical Weight Loss Center of Yuma.  The Weight Loss Center of Yuma has helped patients to lose over 30,000 pounds in the last year alone.

Health Tips Magazine (HTM): Dr. Fazil, how did you come up with the Medical Weight Loss Center of Yuma’s successful weight loss program?

Dr. Fazil: First, not all weight gain is due to overeating. One has to be careful and rule out other hidden medical conditions that can cause weight gain like low thyroid function, overproduction of cortisol, and other factors. Many medications can cause weight gain that needs to be addressed along with weight loss.

HTM: What kind of adjustments need to be made as a patient loses weight?

Dr. Fazil: In particular, when patients start to lose weight, we have to continuously adjust their medications. For example, if they are diabetic we have to lower medications they might be taking for diabetes. We also monitor their electrolytes to adjust electrolyte imbalances.

HTM: So, Dr. Fazil, what is the secret sauce to losing weight?

Dr. Fazil: There is no secret sauce! We find out basal metabolic rate of the patients and then prescribe the daily average calories to be consumed less than what they are burning. We train patients how to find calories in each food. We use proprietary software throughout the course of weight loss. We obtain graphs and we show them to patients. Obviously, the doctor has to know their medical conditions as well and treat them also to get the optimal results.

HTM: What is your success rate for weight loss with patients?

Dr. Fazil: I think it is more than 90 percent. We have hundreds of patients treated at our center and a majority of them have lost weight and graduated from our program.

HTM: What does graduating from the weight loss program mean?

Dr. Fazil: It means once a patient’s body mass index drops below 30, they no longer need to be on a medical weight loss program. Most patients continue to lose weight on their own successfully without needing to be supervised by a doctor constantly.