Seven Science-Backed Healthy Habits Worth Exploring

1. DRINK WATER BEFORE MEALS

It's actually extremely common for people to think that they're hungry when they're really thirsty, causing them to consume extra calories. So, it's always a good idea to drink water before a meal in case you're not actually hungry after all!

Not only that, but some research suggests drinking water before meals may be associated with reduced calorie intake as part of a balanced diet. One of the studies published on NBCI found that one study suggested that drinking water before meals may be associated with reduced food intake in some individuals.

2. COOK WITH COCONUT OIL

Coconut oil can be used for countless things - as a hair conditioner, a moisturizer and a cellulite treatment to list a few - but did you know that it may help support your general health and wellbeing? To put it simply, coconut oil contains medium-chain fatty acids, which some research has explored in the context of balanced nutrition. One study showed that eating coconut oil helped burn an extra 120 calories per day.

Another study showed that some participants in studies reported a feeling of fullness when consuming foods containing medium-chain fatty acids. So, even though coconut oil does contain fats, it's a medium chain fatty acid fat (good fat) and research has shown that increasing the consumption of these fats leads to a feeling of fullness and an automatic reduction in calorie intake.

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3. KEEP A FOOD DIARY

When trying to lose weight, keeping track of what you're putting into your body each day makes sense. And science agrees - studies have found that keeping a food diary is very successful in helping participants lose weight. The study, which was published in the American Journal of preventative medicine, surveyed 1685 adults who were over 25 - meeting each week to share food diaries. After six months, those who kept food records six days a week lost about twice as much weight as those who kept their records one day a week or less.

4. DRINK GREEN TEA

It's no secret that green tea is great for your health, but it can also be great for your weight loss too. The power packed drink contains an antioxidant called green tea contains catechins and caffeine, which are commonly studied ingredients in nutrition research.

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5. SUPPLEMENT WITH WHEY PROTEIN

If you feel like losing weight is an uphill battle - and you're struggling to shift the kilos even though you're eating healthily and exercising, then maybe you should try taking a whey protein supplement. To put it in layman's terms, protein is made up of 20 different amino acids. Whey protein contains the amino acids that researchers believe are most important for building muscle - as well as being fast to digest. A study found that whey protein is a source of amino acids and may support muscle maintenance as part of a balanced diet and exercise programme.

6. SPICE UP YOUR LIFE

Who said healthy had to be bland? adding chilli to meals is a popular way to add flavour to healthy cooking. Consuming chilli gives your metabolism a kick start because chilli is a flavourful addition to meals and is commonly explored in nutrition research. There's an array of different studies but most suggest that chilli is a popular ingredient in many healthy eating plans!

If you're looking to kill your cravings for sweet food, try eating cayenne. According to a study published in Chemical Senses, the subjects reported that cayenne is a spice used in a variety of cuisines and is sometimes included in healthy eating plans.

7. USE SMALLER PLATES

While using smaller plates in the hope to consume less food may seem a little gimmicky - it's actually been proven to work. A study published in the Journal of Consumer Research discovered that using a smaller plate actually tricks your mind into eating less, without realising it. It found that switching from a 30cm plate to a 25cm plate resulted in the subjects consuming 22% less calories. Considering the average dinner is around 700 calories, that knocks off over 150 calories in a single meal!

We are hoping that you can use these 7 easy ways to lose weight to get yourself started on your fitness journey. If you are ready to get started, join the ApexVita fam for support and motivation, or follow us on Instagram and TikTok for the best fitspiration.