{"id":231454,"date":"2020-05-06T10:41:00","date_gmt":"2020-05-06T08:41:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=231454"},"modified":"2023-08-10T20:08:58","modified_gmt":"2023-08-10T18:08:58","slug":"6-scientifically-proven-ways-to-successfully-lose-weight-i","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/6-scientifically-proven-ways-to-successfully-lose-weight-i\/","title":{"rendered":"6 scientifically proven ways to successfully lose weight I."},"content":{"rendered":"\n<p>Managing all responsibilities while maintaining a healthy lifestyle is probably easy only in movies. <strong>Weight loss is a long and arduous process<\/strong> in which you can make a lot of mistakes and quickly lose motivation. <strong>The first success<\/strong> is to identify the important factors that affect weight loss and make it your <strong>personal routine<\/strong>. Get to know the <strong>weight loss strategy,<\/strong> which was also supported by <strong>researchers<\/strong> as a result of the studies.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\">6 tips for effective weight loss according to science&nbsp;<\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-899x1124.jpg\" alt=\"6 tips for effective weight loss according to science \" class=\"wp-image-220924\" title=\"6 tips for effective weight loss according to science \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-1639x2048.jpg 1639w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-scaled.jpg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">1. Motivation for weight loss<\/h3>\n\n\n\n<p>The right motivation is <strong>the engine of success<\/strong>, and <strong>without motivation,<\/strong> <strong>goals<\/strong> will sooner or later<strong> fall apart<\/strong> with the slightest complications. It does not have to be one source of motivation, you can achieve the desire to train <strong>without a motivational coach<\/strong>, or you can be a motivator yourself.<strong> Motivational quotes<\/strong> and messages are <strong>cheap and superficial<\/strong> for many people. Photographs of training people with a soaked sentence or &#8220;super-spiritual&#8221; photographs with an enlightened quote about understanding life are not the only way. You don&#8217;t have to watch all of Rocky&#8217;s parts or memorize one of his sentences to motivate yourself. Create your <strong>personal mantra<\/strong> that will <strong>take you back to the essence<\/strong> and remind you why you haven&#8217;t given up yet.<strong> It doesn&#8217;t have to be a poetic or strong sentence<\/strong> at all, but it should definitely contain <strong>words that will convince you.<\/strong> You can write it on paper and <strong>stick it on a computer monitor<\/strong> or on <strong>a cabinet over the kitchen sink.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Can&#8217;t imagine an example of such a sentence? Here are <strong>some examples<\/strong> for you:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>No one else will do it for you.<\/li><li>You can do it, you did it yesterday too.<\/li><li>I&#8217;m not done yet!<\/li><li>I&#8217;m already looking forward to my new self.<\/li><li>It&#8217;s not stabbing you in the chest, your legs don&#8217;t hurt!<\/li><li>Was it really necessary, Joseph? Was it?&nbsp;<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Mental adjustment is not just about feeling better, which you still need to get from training. <strong>A positive attitude<\/strong> can also affect<strong> the physical side<\/strong> of things. Support systems include, for example, <strong>CBT (cognitive behavioral therapy)<\/strong>, which is used for health problems such as<strong> insomnia <\/strong>or <strong>depression<\/strong>. This method requires the patient to <strong>discover triggers for negative thinking<\/strong> and promotes<strong> the creation of a positive response.<\/strong> The CBT method may not only work in the case of a serious illness, it can also be used for<strong> weight reduction,<\/strong> and cognitive therapists support <strong>positive thinking<\/strong> as <strong>a way to change eating habits.<\/strong> The importance of this method is confirmed by <strong>a research from 2005,<\/strong> in which some applicants underwent <strong>10 weeks of CBT therapy<\/strong>. Over the next<strong> 18 months,<\/strong> these participants <strong>maintained<\/strong> <strong>or lost weight<\/strong>, while the group without CBT therapy gained weight.&nbsp;<span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you hated exercise or vegetables before, try to <strong>approach them with an open mind<\/strong> and give<strong>&nbsp;that change a chance.&nbsp;<\/strong>You may&nbsp;<strong>discover&nbsp;<span style=\"color: #ff6600;\"><a title=\"Fitness recipes\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipes\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">recipes<\/a><\/span>,<\/strong> that will appeal to you or you will learn about a new, <strong>pleasant addiction to exercise.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,5075,28936,7067,34231,32899,28621,37858,37870,37876\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Strength vs. cardio training<\/h3>\n\n\n\n<p>It is still popular among the general public that <strong>cardio training<\/strong> is <strong>the most suitable for<\/strong> <strong>weight reduction.<\/strong> It is true that<strong> aerobic exercise<\/strong> has a positive effect on <strong>weight loss and fat reduction,<\/strong> but the idea that <strong>strength training<\/strong> is solely for building muscles <strong>is not entirely correct.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exercising with weights is not as successful in burning fat as cardio, but it brings a benefit that is more than important. Building muscle mass during strength training causes <strong>an increase in resting metabolism,<\/strong> which means that <strong>muscles burn more calories during rest.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A 2001 study<\/strong> compared the impact of strength training on 4 groups by gender and age &#8211; young men and women (20-30 years), older men and women (65-75 years). The results show that the change in the rate of resting metabolism after strength training <strong>does not depend on age, but gender.<\/strong> Strength training has<strong> a greater effect<\/strong> on resting metabolism<strong> in men<\/strong> <strong>than the results<\/strong> of groups <strong>with female participants.<\/strong> Research does not show why is that so, we can only assume that the reason may be a different body structure or hormone levels.&nbsp;<span style=\"color: #ff6600;\">[3] [4]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/silov_alebo_kardio_tr_ning.jpeg\" alt=\"Strength vs. cardio training\" width=\"843\" height=\"572\" title=\"Strength vs. cardio training\"\/><\/figure><\/div>\n\n\n\n<p>Exercising with weights brings three benefits for weight reduction&nbsp;<span style=\"color: #ff6600;\">[6]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Short-term increase in calorie burning &#8211; <\/strong>exercise with weights can start metabolism for another 38 hours after training.<\/li><li><strong>Long-term increase in calorie burning &#8211; <\/strong>weight training causes an increase in total muscle mass. The more muscle you have, the better the rate of basal metabolism. This means that you burn more calories throughout the day, not just during training.<\/li><li><strong>It changes your body composition &#8211;<\/strong> cardio changes the fat content in the body, and this affects the total weight, but weight training builds your muscles, while helping to burn fat. As a result, you will not only be skinnier, but also more athletic.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A 2017 study addressed <strong>the difference in fat and muscle loss during strength and cardio training.<\/strong> As a result, they present several findings that mean that strength training may not only be beneficial for younger and middle-aged people&nbsp;<span style=\"color: #ff6600;\">[5]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>During <strong>the 18 months<\/strong>, there was <strong>a different loss of body fat&nbsp;<\/strong>while <strong>following the diet (4.5 kg)<\/strong>, the <strong>diet<\/strong>&nbsp;connected <strong>with walking (7.2 kg)<\/strong> and the <strong>strength-training diet (7.7 kg).<\/strong><\/li><li>Walking diet and strenght-training diet&nbsp; also caused <strong>a different loss of muscle mass.<\/strong> <strong>The walking diet<\/strong> represented <strong>a decrease in muscles of 1.8 kg<\/strong> and during <strong>strength training by <\/strong>only <strong>0.9 kg.<\/strong> <strong>The proportion of muscles from weight loss<\/strong> was<strong> 10% in the group of diet with strength training<\/strong>. The share in the group with <strong>a separate diet<\/strong> was <strong>16 %<\/strong>, and&nbsp; in the group with <strong>a<\/strong> <strong>diet and walking up to 20%.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Want to know more about this topic? The importance of strengthening for weight loss can be found in the article &#8211;&nbsp;<span style=\"color: #ff6600;\"><a title=\"How does workout promote weight loss?\" href=\"https:\/\/gymbeam.com\/blog\/how-does-workout-promote-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">How does strengthening support weight loss?<\/a><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Protein and weight loss<\/h3>\n\n\n\n<p><strong>Weight loss is about controlling energy intake and expenditure,<\/strong> but that does not mean that you replace weight loss with hunger strike. The key to success is <strong>to know the components of the food&nbsp;<\/strong>which you need to<strong> completely reduce, partially reduce or increase.<\/strong> <strong>Proteins<\/strong> are certainly not among the nutrients to be reduced during weight reduction. There are even several diets that are built on increased protein intake.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When processing proteins in the digestive tract,<strong> more calories are burned<\/strong> than <strong>fats<\/strong> or <strong>carbohydrates<\/strong>. This phenomenon is called the <strong>thermic effect of food<\/strong>, and means that to digest protein, it is needed to make more energy by burning calories. Proteins<strong> increase the level of satiety hormones<\/strong> (cholecystokinin, GLP-1 hormones) and<strong> reduce the level of hunger hormone<\/strong> (ghrelin). <strong>By improving burning <\/strong>and <strong>regulating the hormones<\/strong> that control appetite, you can <strong>promote weight loss,<\/strong> and you haven&#8217;t even started exercising.&nbsp;<span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/image00011_1_-min.jpeg\" alt=\"Protein and weight loss\" width=\"843\" height=\"562\" title=\"Protein and weight loss\"\/><\/figure><\/div>\n\n\n\n<p><strong>A 2012 study<\/strong> examined the effect of <strong>a protein and carbohydrate diet<\/strong> on overweight middle-aged respondents. <strong>The protein intake<\/strong> in the protein group was <strong>1.6 g \/ kg body weight<\/strong> and in the carbohydrate group it was <strong>0.8 g protein per kg body weight.<\/strong> Both sexes were involved in the research, who underwent a change in diet with<strong> a daily loss of 500 calories.<\/strong> The study lasted one year, with a weight loss phase lasting 4 months and a weight maintenance phase 8 months. The results showed that <strong>the total <\/strong>weight <strong>reduction<\/strong> was<strong> 9.9 &#8211; 11.2% in the protein and carbohydrate groups.<\/strong> The difference occurred in the measurement of fat reduction, <strong>the protein group<\/strong> lost significantly<strong> more from fat stores<\/strong> (-14.3 \u00b1 11.8%) than carbohydrate (-9.3 \u00b1 11.1%).&nbsp;<span style=\"color: #ff6600;\">[8] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Increased protein intake is beneficial in itself, and if you <strong>combine it with strength training,<\/strong> you will also build <strong>muscle mass.<\/strong> Whether you choose <strong>natural sources of protein<\/strong>&nbsp;or&nbsp;<span style=\"color: #ff6600;\"><a title=\"Protein\" href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">protein<\/a><\/span> in the form of a supplement, you will support protein intake and weight loss at the same time. Want to <strong>know more about the effect of protein on weight reduction?<\/strong> Read our article &#8211;&nbsp;<span style=\"color: #ff6600;\"><a title=\"Proteins and weight loss: how do proteins affect weight loss?\" href=\"https:\/\/gymbeam.com\/blog\/proteins-and-weight-loss-how-do-proteins-affect-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Protein and weight loss: how do proteins affect weight loss?<\/a><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Stress and weight loss<\/h3>\n\n\n\n<p><strong>Stress, emotions<\/strong> and overall <strong>mental state<\/strong> affect <strong>a person&#8217;s physical side and weight regulation.<\/strong> Challenges to a positive mood and stress relief are not just phrases, stress is the cause of several diseases and complications.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_7234-min.JPG\" alt=\"Stress and weight loss\" width=\"843\" height=\"562\" title=\"Stress and weight loss\"\/><\/figure><\/div>\n\n\n\n<p>Stressful situations trigger <strong>an acute stress response,<\/strong> it is an impulse for the body to respond to the threat. During the preparation of the body, two hormones are secreted &#8211; <strong>adrenaline and cortisol.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Adrenaline<\/strong> is a hormone whose secretion is accompanied by an increase in heart rate, an increase in blood pressure or <strong>weight loss<\/strong>. However, this does not mean that you should be exposed to stressful situations to reduce weight. Occasional increase in adrenaline is not a problem, worse is its <strong>frequent elevated levels.<\/strong> This situation can occur, for example, in people with <strong>obesity and untreated sleep apnea.<\/strong> Nocturnal <strong>breathing difficulties<\/strong> cause<strong> increased secretion of adrenaline,<\/strong> which can lead to <strong>the development of high blood pressure.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cortisol<\/strong> is a hormone that has a significant effect on<strong> the regulation of body weight.<\/strong> Cortisol imbalance affects <strong>thyroid function<\/strong> and<strong> blood sugar levels<\/strong> by influencing the hormone <strong>insulin<\/strong>. Increased doses of cortisol make the <strong>cells resistant to insulin<\/strong>, which <strong>reduces the absorption of sugar from the blood.<\/strong> This condition can lead to<strong> insulin resistance,<\/strong> pre-diabetes or type 2 diabetes. Fluctuations in cortisol levels may be due to several factors, such as <strong>lack of sleep, overwork, skipping meals, <\/strong>or <strong>increased carbohydrate intake<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Want to know more<strong> about insulin and its effects on body weight?<\/strong> Read everything you need in the article &#8211;&nbsp;<span style=\"color: #ff6600;\"><a title=\"Insulin Sensitivity - How to Increase it and Prevent Insulin Resistance\" href=\"https:\/\/gymbeam.com\/blog\/insulin-sensitivity-how-to-increase-it-and-prevent-insulin-resistance\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Insulin Sensitivity &#8211; How to Increase It and Prevent Insulin Resistance<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>During the stress response<\/strong>, the body focuses on<strong> resolving the situation<\/strong> and <strong>slows down digestion.<\/strong> This may be accompanied by<strong> stomach pain, diarrhea, constipation or heartburn<\/strong>. With<strong> chronic stress,<\/strong> problems can lead to serious health complications, such as <strong>irritable bowel syndrome.&nbsp;<\/strong><span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Green tea and coffee<\/h3>\n\n\n\n<p>In addition to food, <strong>a drinking regime<\/strong> is also important for weight reduction, of course <strong>without the content of sweetened drinks<\/strong>. If you supplement your fluid intake with coffee and green tea, you will definitely not regret it.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Green tea<\/strong> is a source of <strong>polyphenols<\/strong>, which can be classified as <strong>antioxidants<\/strong> with a positive effect on<strong> proper digestion.<\/strong> One of the important polyphenols that belongs to the category of <strong>catechins<\/strong> is <strong>EGCG<\/strong> (epigallocatechin gallate), which has the ability <strong>to reduce the absorption of fats<\/strong> into the body. EGCG can have a positive effect on weight reduction when<strong> consumed with caffeine<\/strong>, which is part of green tea. However, this feature of the EGCG is not supported by much research and the results are not consistent. However, a long-term comparative study and its results confirm that <strong>2 cups<\/strong> of green tea a day is associated with a <strong>reduction<\/strong> <strong>in fat and total weight.&nbsp;<\/strong><span style=\"color: #ff6600;\">[1] [13] [14]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ON3A9751.jpg\" alt=\"Green tea and coffee - lose weigth\" width=\"843\" height=\"562\" title=\"Green tea and coffee - lose weigth\"\/><\/figure><\/div>\n\n\n\n<p><strong>Coffee<\/strong> is one of the most popular stimulants, due to its caffeine content, and it is no secret that caffeine before training can<strong> stimulate performance<\/strong>. <strong>Coffee<\/strong>, like green tea, is <strong>full of antioxidants<\/strong>, and several studies have confirmed that <strong>caffeine improves metabolism and fat burning. <\/strong><a href=\"https:\/\/gymbeam.com\/caffeine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">Caffeine<\/span><\/a> <strong>slows down the breakdown of glycogen<\/strong> and encourages the body to prioritize <strong>fat as a source of energy. <\/strong><span style=\"color: #ff6600;\">[1] [15] [16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Coffee and&nbsp;<span style=\"color: #ff6600;\"><a title=\"Green Tea - GymBeam\" href=\"https:\/\/gymbeam.com\/fat-burner-green-tea-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">Green tea<\/a><\/span>&nbsp;are available and have a significant effect on <strong>health and weight reduction.<\/strong> If you are a fan of coffee and green tea, feel free to drink it without any worries. <strong>Cheers!<\/strong> If you have not had enough information about caffeine, you will learn all the essentials in our article &#8211;&nbsp;<span style=\"color: #ff6600;\"><a title=\"Caffeine and How It Can Enhance Your Athletic Performance\" href=\"https:\/\/gymbeam.com\/blog\/caffeine-and-how-it-can-enhance-your-athletic-performance\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Caffeine and how to make your training more effective<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Carbohydrates are not one and the same<\/h3>\n\n\n\n<p>Carbohydrates are a macronutrient that can be divided into several categories, and not all of them are unsuitable for weight loss. They are divided into monosaccharides, disaccharides and polysaccharides <span style=\"color: #ff6600;\">[17]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Monosaccharides<\/strong> &#8211; this includes, for example, <strong>glucose<\/strong> (energy source for cells), <strong>fructose<\/strong> (sugar in vegetables and fruits) or <strong>galactose<\/strong> (in milk and dairy products).<\/li><li><strong>Disaccharides<\/strong> &#8211; a type of carbohydrate composed of <strong>two molecules of monosaccharides,<\/strong> including <strong>lactose<\/strong> <strong>and sucrose<\/strong>.<\/li><li><strong>Polysaccharides &#8211; <\/strong>these are chains of 2 or more monosaccharides, they can be branched or unbranched. <strong>Glycogen<\/strong> (a store of energy in the liver and muscles) is also a polysaccharide, like the <strong>starch<\/strong> you find in cereals, potatoes or rice.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It is definitely more important for you to recognize <strong>simple and complex<\/strong> carbohydrates. <strong>Simple carbohydrates<\/strong> have<strong> 1 or 2 molecules,<\/strong> including <strong>white bread <\/strong>or <strong>sweets. <\/strong>This type of carbohydrate is a <strong>fast source of energy<\/strong> that will quickly raise your blood sugar, but at the same time it will be quickly absorbed, and you will be soon hungry.<strong> Complex carbohydrates<\/strong> contain <strong>fiber-containing foods<\/strong>, such as<strong> whole grains, vegetables <\/strong>or <strong>legumes.&nbsp;<\/strong><span style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/iStock-1048273950-1124x751.jpg\" alt=\"Carbohydrates are not one and the same \" class=\"wp-image-221327\" width=\"843\" height=\"563\" title=\"Carbohydrates are not one and the same \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/iStock-1048273950-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/iStock-1048273950-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/iStock-1048273950-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/iStock-1048273950-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>If you are interested in reducing your weight, be sure to avoid <strong>simple carbohydrates,<\/strong> for example in<strong> sugary drinks, white bread <\/strong>and <strong>most cakes<\/strong>. You will gain fast energy, but you will be hungry just as quickly and you will lose the fiber, minerals and vitamins that are found in the sources of <strong>complex carbohydrates.<\/strong> <strong>Oats, barley <\/strong>or <strong>whole meal bread<\/strong> are complex sources of carbohydrates, after which you will be <strong>full for longer,<\/strong> and in addition, <strong>&#8220;sugar will not rise quickly&#8221;<\/strong>. Maintaining a stable blood sugar level is important for weight control, enough energy, but also <strong>to prevent health problems.<\/strong> According to several studies, <strong>reducing carbohydrate intake<\/strong> is a way <strong>to keep sugar levels under control.<\/strong> Another important fact is that carbohydrates are especially useful in the morning to give you energy for the day. It is therefore great to start the day with <strong>a bowl of oatmeal with fruit.<\/strong> Such breakfasts are a great <strong>combination of fiber and healthy carbohydrates<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[1] [16] [18] [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Modern times have brought a sedentary lifestyle to a large part of the population, leading to increased control of food intake and physical activity. There are many resources with a &#8220;super fast&#8221; and successful way to lose weight, but their credibility may not be high. <strong>Advices<\/strong> and recommendations based on<strong> research results<\/strong> are not only an <strong>effective<\/strong> but also a <strong>safe<\/strong> <strong>way<\/strong> to dream of a figure. Do you want your acquaintances and friends to learn about<strong> a weight loss based on scientific knowledge?<\/strong> Feel free to<strong> support the article by sharing.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Weight loss is influenced by protein, coffee, type of training, but also your motivation. Learn scientifically based facts and strategies for how to successfully reduce weight!<\/p>\n","protected":false},"author":25,"featured_media":160466,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[93],"tags":[7433,6473,7595,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-231454","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-how-to-lose-weight","8":"tag-body-fat","9":"tag-diet","10":"tag-weight","11":"tag-weight-loss","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 scientifically proven ways to successfully lose weight I. - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Weight loss is influenced by protein, coffee, type of training, but also your motivation. 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