Weight loss is generally considered a straightforward process once key principles have been mastered, but certain hacks can accelerate your progress.
Scientist and physician Dr William Li, MD, encourages dieters to consider eating more metabolic superfoods for faster results on the scale.
In a recent TikTok, he explained that just a quarter cup of organic blueberries can reduce body fat, support weight loss and boost metabolism.
"Small habit, big results," Dr Li exclaimed, crediting the fruit's powerful antioxidants and gut-friendly fibre for their fat-burning effects.
Dietary changes and physical activity are recommended for weight loss
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He highlighted evidence from a study involving 54 overweight and obese adults in Turkey, who were asked to reduce their caloric intake.
After six weeks of reduced eating and exercise, half of the participants were given a quarter cup of frozen organic blueberries daily.
It was noted that an organic variety is preferred because it has higher levels of polyphenols - compounds that drive antioxidant activity in the body.
"They added just a quarter cup of organic blueberries to their diet every day," Dr. Li continued. "They could eat them however they wanted."
"A quarter cup is not that much at all. That’s like a small handful of blueberries - easily breakfast."
By the 12th week of the experiment, both the control group and the blueberry group were weighed.
"The blueberry eaters lost an average of eight pounds over 12 weeks, which was 12 per cent more weight loss than the placebo group that didn’t eat blueberries," Dr Li noted.
“In other words, adding just a quarter cup of organic blueberries improved their weight loss by 21 per cent.
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Blueberries pack a generous amount of antioxidantsGETTY“What’s interesting is that the blueberry eaters also had a five per cent greater reduction in body fat and improved insulin sensitivity.”
Dr Li went on: “Don’t forget, they were already calorie-restricting and exercising - they weren’t munching on junk food.”
While evidence surrounding the dietary benefits of blueberries is promising, adding a single food to the diet is unlikely to support weight loss alone.
Dieters seeking a sustainable approach should focus on creating a calorie deficit through dietary changes and physical activity.
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