Another scientific review states that water intake increases metabolic rate ). American scientists found that inadequate water intake is directly associated with higher BMI or, in other words, higher chances of being obese ().
Drink 3-4 liters of water per day. You may also consume water through fresh fruit and vegetable juices and soups. However, be careful not to drink too much water, as it may cause water intoxication.
Omega-3 fatty acids are healthy fats that help reduce inflammation . Foods rich in omega-3 fatty acids balance the omega-3 and omega-6 ratio, which should ideally be 1:1. But poor diet choices lead to higher omega-6 consumption, causing the ratio to shift to 1:20 . This increases the risk of inflammation-induced obesity. Here’s a list of omega-3 fatty acid-rich foods to include in your diet.
Omega-3 foods:
- Fatty fish, like silver carp, salmon, sardine, mackerel, hilsa, tuna, and cutla.
- Healthy oils, like olive oil, avocado oil, and flaxseed oil.
- Nuts and seeds, like almond, flax seeds, chia seeds, pistachios, and walnuts.
- Supplements, like fish oil supplements (consult a doctor for dose and frequency before consuming).
Green tea is a natural weight loss beverage. It is loaded with antioxidants known as catechins (EGCG, EGC, and ECG). Japanese scientists found that consuming green tea catechins for 12 weeks helped reduce waist circumference, body weight, BMI, and blood pressure .
Another study shows that green tea EGCG suppresses the genes involved in fat and triglyceride synthesis and increases fat breakdown . You can prepare green tea and consume 2-3 cups of it daily. Consume decaf green tea if you are caffeine sensitive.
8. Consume Probiotics
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