Losing weight is no easy task, and the fitness world is full of myths, making it even harder. The following are some evidence based tips for a healthier lifestyle… 

Water
Drinking water a half an hour before meals results in eating fewer calories and boosts metabolism by 24 percent to 30 percent. 

Eggs 
Replacing a carb-based breakfast with eggs can help you eat fewer calories for the next 36 hours! If allergic, any other source of quality protein does the job.  

Tip: you can always take more egg whites, however egg yolks are also nutritious in moderation.  

Coffee 
Quality coffee freshly ground is loaded with antioxidants and can boost metabolism as it increases fat burning by up to 10 percent to 29 percent. 

Tip: Be sure not to add unnecessary sugar and calorie rich ingredients.  

Less Refined Carbs
Refined carbs can spike blood sugar, leading to hunger, cravings and increased food intake a few hours later. Also, it is strongly linked to obesity. Make sure to eat wholegrain carbs with fiber. 

Smaller Plates 

Eating with smaller plates helps people eat fewer calories in some studies. Oddly enough, but it seems to work. 

Portion Control 
Keeping a food diary and writing down what you eat, or taking pictures of all your meals, can help you lose weight. It’s more of an awareness of what you are eating. 

Healthy Snacks 
Keeping healthy food on the go can prevent you from eating something unhealthy if you become excessively hungry. Avoid sugary snacks as they make you crave for more! 

Spice
Spicy foods like Cayenne pepper can boost metabolism and slightly reduce your appetite. 

Aerobic Exercise
An excellent way to burn calories and improve your physical and mental health, aerobic exercise appears to be particularly effective to lose belly fat. 

Lift Weights
One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown. Studies show that weight lifting can help keep your metabolism high, and prevent you from losing precious muscle mass. 

Vegetables/Fruits
They are rich in water and contain few calories, but a lot of fiber. They also take a while to chew, and are very filling and found to help in weight loss. 

Chewing
It can take a while for the brain to signal that you’ve had enough to eat. Some studies show that chewing longer can increase the production of hormones linked to weight loss. 

Sleep
Studies show that poor sleep is one of the strongest risk factors for obesity, being linked to an 89 percent increased risk of obesity in children, and 55 percent in adults. 

Protein
Eating a high protein diet has been shown to boost metabolism by 90 to 105 calories per day, while helping you feel so full that you eat up to 400 fewer calories per day, an effective way to lose weight. Supplements such as whey can help you keep up with your protein intake. 

Whole, Real Food
If you want to be leaner and healthier, one of the best things you can do for yourself is to eat whole, single ingredient foods, they are naturally satisfying. 

(Credit: Nathalie Djabrayan, licensed clinical dietitian at Djabrayan Chiropractic Care & Diet Center)