Bearded Bros, 5 Weight Loss Tips For Beginners (Evidence Based).

1. Drink Water, Especially Before Meals

It is often claimed that drinking water can help with weight loss, and this is true.

Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off a few more calories.

One study showed that drinking a half litre of water about a half an hour before meals helped dieters eat fewer calories and lose up to 40% more weight. I really like to get half a litre in as soon as I wake up, I find it kicks metabolism in first thing.



2. Drink Green Tea

Like coffee, green tea also has many benefits, one of them being weight loss.

Green tea contains small amounts of caffeine, but it is also loaded with powerful antioxidants called catechins, which are also believed to work synergistically with the caffeine to enhance fat burning.

Although the evidence is mixed, there are many studies showing that green tea (either as a beverage or a supplement) will help you lose weight.



3. Cook With Coconut Oil

Coconut oil is extremely healthy. It is high in special fats called medium chain triglycerides, which are metabolized differently than other fats.

These fats have are shown to boost metabolism by 120 calories per day, and also reduce your appetite so that you eat fewer calories per day.

Keep in mind that this is not about adding coconut oil on top of what you’re already eating, it is about replacing some of your current cooking fats with coconut oil.



4. Keep Healthy Food And Snacks Around in Case You Get Hungry

Keeping healthy food close by can help prevent you from eating something unhealthy if you become excessively hungry.

A few snacks that are easily transportable and simple to prepare including whole fruits, celery, baby carrots, yogurt and of course the Breaky Bowl.



5. Use Portion Control or Count Calories

Portion control (eating less) or counting calories can be very useful, for obvious reasons.

There are also studies showing that keeping a food diary and writing down what you eat, or taking pictures of all your meals (so thats what Instagram is really for), can help you lose weight.

Anything that increases your awareness of what you are eating is likely to be useful. I have also seen that preparing your meals on smaller plates or bowls can also help.

Consistency is the key, you can achieve anything you put your mind to.