Ten Easy Weight Loss Tips

Here are evidence based magical ten tips to lose weight faster:
1. Eat a high-protein breakfast (1, 2)
2. Avoid sugary drinks - (3, 4)
3. Drink water a half hour before meals - O (5)
4. Eat weight loss-friendly foods -
5. Drink coffee or tea (6,7,8)
6. Eat mostly whole, unprocessed foods -
7. Don't Drink Too Much Alcohol -
8. Drink Green Tea - (10, 11)
9. Do Exercise – (12, 13)
10.Get a good night's sleep, every night - (9).

References
1. Rains TM, et al. A randomized, controlled, crossover trial to assess the acute appetitive and metabolic effects of sausage and egg-based convenience breakfast meals in overweight premenopausal women. Nutr J. 2015 Feb 10;14:17. doi: 10.1186/s12937-015-0002-7.
2. Leidy HJ, et al.-The addition of a protein-rich breakfast and its effects on acute appetite control and food intake in 'breakfast-skipping' adolescents. Int J Obes (Lond). 2010 Jul;34(7):1125-33. doi: 10.1038/ijo.2010.3.
3. Lugar M, et al. Sugar-Sweetened Beverages and Weight Gain in Children and Adults: A Systematic Review from 2013 to 2015 and a Comparison with Previous Studies. Obes Facts. 2017;10(6):674-693. doi: 10.1159/000484566. Epub 2017 Dec
4. The Lancet, Diabetes and Endocrinology, Volume 2, Issue 6, June 2014, Pages 444-446
5. Dennis, EA, et al, Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity (Silver Spring). 2010 Feb;18(2):300-7. doi: 10.1038/oby.2009.235. Epub 2009 Aug 6.
6. Acheson KJ, et al Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals., Am J Clin Nutr. 1980 May;33(5):989-97 - Am J Clin Nutr. 1980 May;33(5):989-97.
7. Koot P, et al, Comparison of changes in energy expenditure and body temperatures after caffeine consumption. Ann Nutr Metab. 1995;39(3):135-42.
8. Dullloo AG, e al, Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers. Am J Clin Nutr. 1989 Jan;49(1):44-50.
9. https://onlinelibrary.wiley.com/doi/full/10.1111/obr.12499
10. Green tea catechins, caffeine and body-weight regulation, Physiology & Behavior, Volume 100, Issue 1, 26 April 2010, Pages 42-46
11. Dullo AG, et al, Green tea and thermogenesis: interactions between catechin-polyphenols, caffeine and sympathetic activity. Int J Obes Relat Metab Disord. 2000 Feb;24(2):252-8.
12. Ohkawara K. et al A dose-response relation between aerobic exercise and visceral fat reduction: systematic review of clinical trials. Int J Obes (Lond). 2007 Dec;31(12):1786-97. Epub 2007 Jul 17.
13. Ismail I,et al, A systematic review and meta-analysis of the effect of aerobic vs. resistance exercise training on visceral fat. Obes Rev. 2012 Jan;13(1):68-91. doi: 10.1111/j.1467-789X.2011.00931.x. Epub 2011 Sep 26.