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.

Do vitamin supplements and hormone replacement play a role in weight loss?

Vitamins are substances that your body needs to grow and develop normally.  You can usually get all the vitamins you need from your diet, but your body can also make vitamin D and K.  At times, vitamins may need to be given as supplements when deficiencies are causing problems within the body.

Vitamins are nutrients essential for health and will help you lose and maintain your weight. While Vitamins alone can’t help you lose those unwanted pounds, not getting enough of certain ones may make the weight loss a little harder.

There are 13 vitamins your body needs, but these are the vitamins that may play a role in weight loss:

  • Vitamin A

Most Americans don’t meet the recommended intake of Vitamin A, according to the Office of Dietary Supplements. This fat-soluble vitamin plays an important role in regulating thyroid hormones. Therefore, not getting enough Vitamin A could result in lower thyroid hormones.

Adding Vitamin A rich foods like carrots, red peppers, spinach, mangos, cantaloupe, apricots, eggs, and salmon to your daily diet can keep your metabolism up.  Each person should get approximately 700 to 900 micrograms of Vitamin A daily.

  • B Vitamins — Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B5 (pantothenic acid), Vitamin B6, Vitamin B7 (biotin), Vitamin B12, and Folic Acid

B Vitamins make up a group of eight water-soluble vitamins that play an important role in metabolizing food into energy. B vitamins help control appetite and keep your energy level up.

A common misconception with B vitamins is since they are necessary components of your metabolism, you may think getting more of the B Vitamins in your diet will speed up your metabolism and help you lose weight. However, that’s not the case, because they’re water-soluble. Your body is unable to store B vitamins, and any excess you take beyond what you need is eliminated in your urine.

Foods like grains, veggies, meats, and beans will help you maintain appropriate levels of B vitamins.

  • Vitamin C

Vitamin C is another water-soluble vitamin. This vitamin is essential to losing weight and you may have a harder time losing fat if you are Vitamin C deficient. Increasing your intake of Vitamin C may help you burn as much as 30 percent more fat during moderate-intensity exercises, such as a brisk walk.

Oranges, broccoli, spinach, tomatoes, peppers, and strawberries are all good sources of Vitamin C. Adults need approximately 75 to 90 milligrams of Vitamin C a day.

  • Vitamin D

Low levels of Vitamin D are more common in obese people. Vitamin D may play a role in regulating fat mass, which could contribute to weight gain and obesity,

To improve your Vitamin D levels, be sure to add a variety of Vitamin D rich foods to your diet. These include salmon, eggs, tuna, and Vitamin D fortified milk.

 

Testosterone Hormone Replacement

Testosterone is the hormone that helps to maintain muscle mass, increase the number of calories you burn and may keep you motivated to stay physically active — all of which are associated with a lower risk of weight gain and obesity.

Testosterone replacement may promote weight loss in obese older men who have low levels of the male sex hormone. Testosterone levels can naturally be raised by losing belly fat, strength training, and getting enough sleep.

 


About Dr. Irfan Fazil, M.D. 
Dr. Irfan Fazil, M.D. is the medical director of Weight Loss Center of Yuma. Dr. Fazil has been in private practice for more than 10 years and has a great interest in the treatment of obesity.

Dr. Fazil graduated from Long Island College Hospital in Brooklyn, NY. He did his Internal Medicine Board and passed the American Board of Internal Medicine with the highest score possible, nationwide. He also did his fellowship in Nephrology from Long Island College Hospital in Brooklyn, NYC. He is also board certified in Nephrology.