{"id":5176,"date":"2016-01-12T09:27:19","date_gmt":"2016-01-12T09:27:19","guid":{"rendered":"http:\/\/myuberdiet.com\/plan\/?p=5176"},"modified":"2017-02-15T12:04:46","modified_gmt":"2017-02-15T12:04:46","slug":"7-weight-loss-tips-that-are-evidence-based","status":"publish","type":"post","link":"https:\/\/myuberdiet.com\/plan\/7-weight-loss-tips-that-are-evidence-based\/","title":{"rendered":"7 Weight Loss Tips That Are Evidence-Based"},"content":{"rendered":"<p>Most often than not, you will read an article that states&nbsp;\u201cEat this 1 food and lose weight\u201d but the problem&nbsp;is if you do have weight problems changing 1 thing really&nbsp;won\u2019t give you the results you so desperately want.<\/p>\n<p><em>It\u2019s like a person going to McDonalds ordering a hearty meal&nbsp;accessorized with a cola light\u2026you get the picture.<\/em><\/p>\n<p>Lets hit the road with these <strong>7 Weight Loss tips<\/strong>, which are&nbsp;scientifically backed and really easy to apply in your life to lose&nbsp;those unwanted pounds.<br \/>\n<br style=\"font-weight: bold;\"><span style=\"font-weight: bold;\">1.&nbsp;Get Good Quality Sleep<\/span><\/p>\n<p>These days life is fast paced and time is so precious\u2026and&nbsp;the first thing we will sacrifice is sleep. It\u2019s a fact&nbsp;people sleep less than 50 years back. Just have a look at the graph&nbsp;below:<\/p>\n<p><a href=\"http:\/\/myuberdiet.com\/plan\/wp-content\/uploads\/2016\/01\/sleep.gif\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-5165\" src=\"http:\/\/myuberdiet.com\/plan\/wp-content\/uploads\/2016\/01\/sleep.gif\" alt=\"sleep\" width=\"414\" height=\"221\"><\/a><br \/>\nThere is a link to<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2398753\/\" target=\"_blank\"> Short Sleep Duration and Obesity in&nbsp;Children and Adults<\/a>,&nbsp; in fact it is linked to an 89%&nbsp;increased risk in children, and a 55% increased risk in adults.&nbsp;If you want to lose weight then sleep is crucial.<\/p>\n<p>Here are a few other benefits if you sleep well:<\/p>\n<ul>\n<li><a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC535701\/\" target=\"_blank\">Good Sleepers Tend to Eat Fewer Calories<\/a><\/li>\n<li><a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16259539\" target=\"_blank\">Poor Sleep is Linked to Depression<\/a><\/li>\n<li><a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3882397\/\" target=\"_blank\">Poor Sleep is Linked to Increased&nbsp;Inflammation<\/a><\/li>\n<li><a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10984335\" target=\"_blank\">Good Sleep Improves Concentration and&nbsp;Productivity<\/a><\/li>\n<li><a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21300732\" target=\"_blank\">Poor Sleepers Have a Greater Risk of Heart&nbsp;Disease and Stroke<\/a><\/li>\n<li><a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/8621064\" target=\"_blank\">Good Sleep Improves Your Immune Function<\/a><\/li>\n<li><a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17969465\" target=\"_blank\">Maximize Athletic Performance<\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: bold;\">2.&nbsp;Drink Coffee<\/span><\/p>\n<p>Good quality coffee is full of antioxidants and has the ability to&nbsp;increase fat burning by up to 10 to 29 %. <a href=\"http:\/\/ajcn.nutrition.org\/content\/49\/1\/44.long\" target=\"_blank\">Click here<\/a>&nbsp;&amp; <a href=\"http:\/\/ajpendo.physiology.org\/content\/269\/4\/E671.short\" target=\"_blank\">here<\/a>&nbsp;to view the studies.<\/p>\n<p>However, let\u2019s not overdo it with the coffee \ud83d\ude42 And avoid the&nbsp;sugar.<br \/>\n<br style=\"font-weight: bold;\"><span style=\"font-weight: bold;\">3.&nbsp;Use more Coconut Oil<\/span><\/p>\n<p><a href=\"http:\/\/myuberdiet.com\/plan\/wp-content\/uploads\/2015\/06\/Coconut.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-1263\" src=\"http:\/\/myuberdiet.com\/plan\/wp-content\/uploads\/2015\/06\/Coconut-300x200.jpg\" alt=\"Coconut oil\" width=\"300\" height=\"200\" srcset=\"https:\/\/myuberdiet.com\/plan\/wp-content\/uploads\/2015\/06\/Coconut-300x200.jpg 300w, https:\/\/myuberdiet.com\/plan\/wp-content\/uploads\/2015\/06\/Coconut-1024x683.jpg 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>Coconut Oil has been called the new miracle and trust me&nbsp;it is a miracle oil, used for wrinkles, curing gingivitis, stretch mark&nbsp;cream and so much more\u2026&nbsp;This oil contains medium chain triglycerides which are metabolized&nbsp;differently by your body than other fats.<\/p>\n<ul>\n<li><a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12532160\" target=\"_blank\">Medium- versus long-chain triglycerides for&nbsp;27 days increases fat oxidation and energy expenditure without&nbsp;resulting in changes in body composition in overweight women.&nbsp;<\/a><\/li>\n<li><a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12975635\" target=\"_blank\">Greater rise in fat oxidation with&nbsp;medium-chain triglyceride consumption relative to long-chain&nbsp;triglyceride is &nbsp;associated with lower initial body weight and greater&nbsp;loss of subcutaneous adipose tissue.<\/a><\/li>\n<\/ul>\n<p>However, replace Coconut Oil with the oils you are cooking for better&nbsp;results.<br \/>\n<br style=\"font-weight: bold;\"><span style=\"font-weight: bold;\">4.&nbsp;Avoid Added Sugar<\/span><\/p>\n<p><a href=\"http:\/\/myuberdiet.com\/plan\/wp-content\/uploads\/2016\/01\/Sugar.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-5180\" src=\"http:\/\/myuberdiet.com\/plan\/wp-content\/uploads\/2016\/01\/Sugar-300x169.jpg\" alt=\"Sugar\" width=\"300\" height=\"169\" srcset=\"https:\/\/myuberdiet.com\/plan\/wp-content\/uploads\/2016\/01\/Sugar-300x169.jpg 300w, https:\/\/myuberdiet.com\/plan\/wp-content\/uploads\/2016\/01\/Sugar-1024x577.jpg 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>Added sugar is a huge problem. You see the problem is that&nbsp;we don\u2019t even realize that we are consuming them. Check your&nbsp;labels (even \u201chealth foods\u201d) for hidden sugar under&nbsp;the ingredients such as dextrose, maltodextrin, maltose, caramel etc<\/p>\n<p>Consumption of sugar is strongly associated with <a href=\"http:\/\/ajcn.nutrition.org\/content\/79\/4\/537.short\" target=\"_blank\">obesity<\/a>,&nbsp;<a href=\"http:\/\/jama.jamanetwork.com\/article.aspx?articleid=199317\" target=\"_blank\"> type 2 diabetes<\/a>&nbsp;and <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22412070\" target=\"_blank\">heart disease<\/a>.<\/p>\n<p><strong>5. Stay Clear of Refined Carbs<\/strong><\/p>\n<p>The truth of the matter is that refined carbs are basically sugar and&nbsp;have no valuable fiber or nutrition. These include foods like bread,&nbsp;pasta, doughnuts etc.&nbsp;These refined carbs have a very high glycemic index and spike your&nbsp;blood sugar quickly, and will eventually result in cravings and hunger&nbsp;pains after a few hours of consumption.<\/p>\n<ul>\n<li><a href=\"http:\/\/pediatrics.aappublications.org\/content\/103\/3\/e26.short\" target=\"_blank\">High Glycemic Index Foods, Overeating, and&nbsp;Obesity <\/a><\/li>\n<li><a href=\"http:\/\/ajcn.nutrition.org\/content\/early\/2013\/06\/26\/ajcn.113.064113.abstract\" target=\"_blank\">Effects of dietary glycemic index on brain&nbsp;regions related to reward and craving in men&nbsp;<\/a><\/li>\n<li><a href=\"http:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/j.1753-4887.2000.tb01855.x\/abstract\" target=\"_blank\">High-glycemic Index Foods, Hunger, and&nbsp;Obesity: Is There a Connection?<\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: bold;\">6.&nbsp;Eggs = Fat Loss<\/span><\/p>\n<p><a href=\"http:\/\/myuberdiet.com\/plan\/wp-content\/uploads\/2016\/01\/Truth-About-Eggs-Cholesterol.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-5172\" src=\"http:\/\/myuberdiet.com\/plan\/wp-content\/uploads\/2016\/01\/Truth-About-Eggs-Cholesterol-300x200.jpg\" alt=\"fried egg \" width=\"300\" height=\"200\" srcset=\"https:\/\/myuberdiet.com\/plan\/wp-content\/uploads\/2016\/01\/Truth-About-Eggs-Cholesterol-300x200.jpg 300w, https:\/\/myuberdiet.com\/plan\/wp-content\/uploads\/2016\/01\/Truth-About-Eggs-Cholesterol-1024x683.jpg 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>That\u2019s right \u2013 In a study 30 overweight to obese&nbsp;women had either a breakfast of eggs or bagels. The same amount of<br \/>\ncalories for both the eggs and bagels. The women who had the eggs felt&nbsp;satiated and ate less calories for the next 36 hours. <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16373948\" target=\"_blank\">Click here<\/a>&nbsp; to view the&nbsp;study.<\/p>\n<p>In a similar study: <a href=\"http:\/\/www.nature.com\/ijo\/journal\/v32\/n10\/abs\/ijo2008130a.html\" target=\"_blank\">Egg breakfast enhances weight loss<\/a>&nbsp;which&nbsp;lasted for 8 weeks. People who ate eggs for breakfast experienced&nbsp;weight improvements compared to the same amount of calories from bagels.<\/p>\n<p><span style=\"text-decoration: underline; font-style: italic;\">The&nbsp;people who ate eggs:*<\/span><\/p>\n<ul>\n<li>Lost 65% more body weight.<\/li>\n<li>Lost 16% more body fat.<\/li>\n<li>Had a 61% greater reduction in BMI.<\/li>\n<li>Had a 34% greater reduction in waist circumference<\/li>\n<\/ul>\n<p>The simple fact of the matter is that eggs are very good for you and&nbsp;probably one of the healthiest foods out there.<\/p>\n<p><strong>7. Follow a Low Carb Diet<\/strong><\/p>\n<p>Chances are if you follow a low carb diet you will lose 2 to 3 times as&nbsp;much as a standard low-fat diet&#8230; and the added benefit is you would&nbsp;improve your health markers significantly*.<\/p>\n<p><a href=\"http:\/\/myuberdiet.com\/plan\/lead-magnet\/\" target=\"_blank\">Click here<\/a> for more information.<\/p>\n<div class=\"fb-like\" data-share=\"true\" data-width=\"450\" data-show-faces=\"true\">&nbsp;<\/div>\n<\/p>\n<p>* Disclaimer: Individual results may vary from one person to another<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Most often than not, you will read an article that states&nbsp;\u201cEat this 1 food and lose weight\u201d but the problem&nbsp;is if you do have weight problems changing 1 thing really&nbsp;won\u2019t give you the results you so desperately want. It\u2019s like a person going to McDonalds ordering a hearty meal&nbsp;accessorized with a cola light\u2026you get the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5177,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[19,17],"tags":[],"class_list":["post-5176","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-backed-by-science","category-weight-loss"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>7 Weight Loss Tips That Are Evidence-Based - My \u00dcber Diet<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/myuberdiet.com\/plan\/7-weight-loss-tips-that-are-evidence-based\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 Weight Loss Tips That Are Evidence-Based - My \u00dcber Diet\" \/>\n<meta property=\"og:description\" content=\"Most often than not, you will read an article that states&nbsp;\u201cEat this 1 food and lose weight\u201d but the problem&nbsp;is if you do have weight problems changing 1 thing really&nbsp;won\u2019t give you the results you so desperately want. 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