The world of dieting, exercise, and good nutrition is filled with myths that range from the ridiculous to the plausible. It can be hard to sift through all of the confusing and often conflicting weight loss information out there and figure out what might realistically work. It's made all the more complicated by realizing that one person's metabolism does not necessarily behave the same way as the next person's, so the diet that worked for your next-door neighbor may not necessarily be effective for you. However, there are some weight-loss tips that are actually backed by science, and they can help you keep your calorie count down and take the weight off. Take a look at some evidence-based diet tips.
If You're Going to Eat Pasta, Eat Leftover Pasta
Pasta and other inexpensive starchy foods are staples for shoppers on a tight grocery budget, and this can pose a problem for dieters that are trying to save money. However, it turns out that there's a very simple way to reduce the amount of calories you absorb from your pasta recipes – just put them in the refrigerator and let them chill before you eat them.
Sure, it sounds crazy – how could changing the temperature of the pasta make it less fattening? But it turns out that it can – cooling pasta changes the composition of the pasta, turning it into a resistant starch. Resistant starches behave more like fiber for your body – you absorb fewer calories from them, and you experience a smaller peak in blood glucose levels. This is a great reason to look into some new pasta salad recipes. However, even if you aren't a fan of cold pasta, at least one experiment shows that once the pasta has been chilled, reheating it only reduces blood glucose levels more, suggesting that it may be even more of a resistant starch after reheating. So feel free to reheat that spaghetti that's been sitting in the fridge overnight.
Drink More Water
Sure, drinking water isn't exactly a revolutionary health tip – you're always being told to drink more water for one reasons or another. And as a matter of fact, it's a common belief that drinking more water before meals will fill you up, enabling you to eat less. That's true as far as it goes, but there's even more to it than that.
It turns out that in adults, resting energy expenditure increases by 24% to 30% for 60 minutes after drinking water. In other words, drinking water actually enables you to burn more calories. For maximum results, drink cold water instead of room temperature water – that way, your body has to expend even more energy to warm up the water.
Chew More Thoroughly
If you're looking for a way to cut calories without changing anything about what you eat or what kind of exercise you do, changing the way that you chew might be the answer. Researchers have found that people who are obese finish their food faster and chew it less. However, when researchers instructed participants in a study to chew their food either 15 times or 40 times, they found that the people who chewed their food 40 times consumed 12% fewer calories. That may not sound like much, but it could result in a 25 pound weight loss in a year.
Why does chewing more result in consuming fewer calories? Probably because it forces you to slow down. It takes time for your brain to register that your stomach is full, and if you eat too quickly, you'll overeat before you realize that it's time to stop. Chewing more helps you slow down and eat more mindfully.
It's hard to argue with scientific results, which is why consulting experts in health and medical science is a good idea when you're looking for real weight loss results. If you're in need of more information and support than a few simple tips can provide, consider consulting the experts at a medical weight loss clinic for a science-backed weight loss plan that will work for you.