Success with Weight loss

It is often said that drinking water can help with weight loss — and it's very true! Drinking water can boost metabolism by 24–30% over a period of 1–1.5 hours, helping you burn off more calories (1,2). One study showed that drinking 17 ounces of water half an hour before meals helped people eat less calories and lose 44% more weight, compared to those who didn’t drink the water (3).

Amongst the many benefits of eating eggs, improving weight loss is one of them. Science shows that having eggs for breakfast instead of grains can help you consume less calories for the next 36 hours as well as lose more body fat (4,5). Any source of quality protein for in the morning will do the trick, if you don't eat eggs.

Coffee has often been overly criticized. But the fact is, quality coffee is packed with antioxidants and has many health benefits. Studies show that coffee's caffeine can boost metabolism by 3–11% and promote fat burning with an increase of up to 10–29% (6, 7, 8). Simply be sure NOT to add a bunch of sugar or other high-calorie ingredients to your cup of coffee. That will completely cancel any benefits!

Just like coffee, green tea also has a plethera of benefits, and one of them is weight loss. Green tea contains small amounts of caffeine, but more importantly it is loaded with powerful antioxidants called catechins, which are believed to work synergistically with caffeine to enhance fat burning (9, 10). The results vary, but many studies show that green tea (either as a beverage or a green tea extract supplement) can help you lose weight (11, 12).

Intermittent fasting is an eating pattern in which people alternate between periods of eating and fasting. Studies show that intermittent fasting is as effective for weight loss as consistent calorie restriction (13). Also, it could reduce the loss of muscle mass that is usually associated with low-calorie diets (14).

The fiber glucomannan has been linked to losing weight in several studies. This type of fiber soaks up water and sits in your digestive system longer, making you feel fuller and helping you eat less (15). Studies show that people who supplement with glucomannan lose a little more weight than those who don't (16).

Added sugar is one of the most terrible ingredients in the modern diet. Most people consume way too much of it. Science shows that sugar (and high-fructose corn syrup) consumption is greatly associated with increased risk of obesity, and other conditions including type 2 diabetes and heart disease (17, 18, 19). If you want to shed pounds, cut back on added sugar. Plain and simple. Also, make sure to read the labels on the products your thinking about buying, because even so-called "health foods" can be packed with sugar.

Refined carbs include grains and sugar that have had their fibrous, nutritious parts stripped away. These include pastas and white bread. Scientific studies show that refined carbs spike blood sugar very quickly, which leads to hunger, cravings and increased food intake just a few hours later. Consuming refined carbohydrates is linked to obesity (20, 21, 22). If you're going to eat carbs, make sure to eat them with their natural fiber. That's the healthy way.

If you want all the benefits of a carb-restricted diet, then consider going all the way and committing to a low-carb diet. Many studies show that this type of regimen can help you lose 2–3 times as much weight as a regular low-fat diet and also improve your health (23, 24, 25).

Using smaller plates helps some people automatically eat fewer calories (26). That being said, the plate-size effect doesn’t appear to affect every person. Those who are overweight seem to have more of an effect from this practice. (27, 28). You eat less, if there's less on your plate. Pretty straightforward and effective. Just don't go back for seconds and thirds!