26 Weight Loss Tips That Are Actually Evidence-Based
The weight loss industry is filled with myths.
People are often counseled to do all sorts of crazy things, most of which have no evidence behind them.
But through time, scientists have located a range of approaches that seem to be effective.
Listed below are 26 weight loss tips that are actually evidence-based.
1. Drink Water, Especially Before Meals
It’s frequently claimed that drinking water can help with weight reduction — and that’s true.
Drinking water can increase metabolism by 24–30% over a period of 1–1.5 hours, assisting you to burn a couple more calories.
One study showed that drinking a half-liter (17 oz) of water about half an hour before meals assisted dieters to eat fewer calories and shed 44 percent more fat, in contrast to those who didn’t drink the water.
2. Eat Eggs For Breakfast
Eating whole eggs can have all sorts of benefits, such as helping you eliminate weight.
Studies indicate that substituting a grain-based breakfast with eggs can help you eat fewer calories in the next 36 hours in addition to lose more fat and body fat.
If you do not eat eggs, that is fine. Any source of quality protein for breakfast must do the trick.
3. Drink Coffee (Preferably Black)
Coffee has been unfairly demonized. Quality coffee is packed with antioxidants and can have many health benefits.
Studies indicate that the caffeine in coffee can boost metabolism by 3–11% and boost fat burning up to 10–29%.
Just be certain not to bring a bunch of sugar or alternative high-calorie ingredients into your coffee. This will completely negate any benefits.
You are able to search for coffee in your local grocery store, in addition to online.
4. Drink Green Tea
Like coffee, green tea has many benefits, one of them being fat loss.
Though green tea contains small amounts of caffeine, it’s packed with powerful antioxidants called catechins, which are thought to work synergistically with caffeine to boost fat burning.
Even though the evidence is mixed, many studies show that green tea (either as a beverage or a green tea extract supplement) can help you lose weight.
Green tea is available at most pharmacies, health stores, and grocery stores, as well as online.
5. Attempt Intermittent Fasting
Intermittent fasting is a favorite eating routine where individuals cycle between periods of eating and fasting.
Short-term studies suggest intermittent fasting is as effective for weight reduction as constant calorie restriction.
Furthermore, it can lower the reduction of muscle mass typically connected with low carb diets. However, higher-quality studies are needed before any more powerful claims can be made.
6. Take a Glucomannan Supplement
A fiber known as glucomannan has been associated with weight loss in many studies.
This sort of fiber absorbs water and stays in your gut for a little while, making you feel more full and assisting you to eat fewer calories.
Studies show that people who supplement with glucomannan lose a bit more fat than those who don’t.
It is possible to find glucomannan supplements not just at vitamin stores and pharmacies but also online.
7. Cut Back on Added Sugar
Added sugar is one of the worst ingredients in the modern diet. Many people consume way a lot.
Studies show that glucose (and high-fructose corn syrup) intake is closely associated with an elevated risk of obesity, as well as conditions such as type 2 diabetes and cardiovascular disease.
If you would like to lose weight, cut back on added sugar. Just be sure to read labels, as so-called wellness foods can be packed with sugar.
8. Eat Less Refined Carbs
Refined carbohydrates contain grains and sugar which were stripped of the fibrous, healthy pieces. These include white bread and pasta.
Studies demonstrate that processed carbohydrates can spike blood glucose rapidly, resulting in hunger, cravings and improved food consumption a few hours later. Eating refined carbs is closely linked to obesity.
If you’re going to eat carbs, make certain to consume them with their normal fiber.
9. Go on a Low-Carb Diet
If you want to get all the advantages of carbohydrate restriction, then consider going all of the ways and committing to a low-carb.
Numerous studies show that such a regimen can help you to lose 2–3 times as much fat as a standard low-fat diet while at the same time improving your health.
10. Use Smaller Plates
Using smaller plates was proven to help some individuals automatically consume fewer calories.
However, the plate-size effect does not appear to affect everyone. Those who are obese appear to be more affected.
11. Exercise Portion Control or Count Calories
Portion control — simply eating less — or counting calories can be very useful, for obvious reasons.
Some studies reveal that keeping a food journal or taking pictures of your meals can help you lose weight.
Anything that increases your consciousness of what it is you are eating is likely to be beneficial.
12. Keep Healthy Food Around If You Get Starving
Keeping wholesome food nearby will help prevent you from eating something unhealthy should you become excessively hungry.
Snacks that are easily portable and easy to prepare include whole fruits, nuts, baby carrots, yogurt and leafy vegetables.
13. Require Probiotic Supplements
Taking probiotic supplements containing bacteria of the Lactobacillus subfamily is demonstrated to reduce fat.
However, the same does not apply to all Lactobacillus species. Some studies have linked L. acidophilus with weight reduction.
You can search for probiotic supplements at several grocery stores, in addition to online.
14. Eat Spicy Foods
Chili peppers contain capsaicin, a hot compound that can boost metabolism and lower your appetite marginally.
However, people can develop tolerance to the effects of capsaicin as time passes, which might restrict its long-term effectiveness.
15. Do Cardiovascular Exercise
Doing an aerobic workout (cardio) is a superb way to burn calories and increase your physical and mental health.
It appears to be especially successful for losing belly fat, the fat that tends to develop around your organs and leads to a metabolic disorder.
16. Lift Weights
Among the worst side effects of dieting is that it will induce muscle loss and metabolic lag, often known as starvation mode.
The best way to stop this is to do some sort of resistance exercise like lifting weights. Studies indicate that weight lifting helps keep your metabolism and keep you from losing valuable muscle mass.
Of course, it is important not just to shed weight — you also wish to put on muscle. Resistance exercise is essential to get a toned body.
17. Eat More Fiber
Fiber is frequently advised for weight loss.
Although the evidence is mixed, some studies reveal that fiber (especially viscous fiber) can increase satiety and allow you to control your weight over the long term.
18. Eat Vegetables and Fruits
Fruits and vegetables have several properties that make them effective for weight loss.
They contain few calories but a great deal of fiber. Their elevated water content provides them low energy density, which makes them very filling.
Studies indicate that individuals who consume fruits and veggies tend to weigh less.
These meals are also very nutritious, so eating them is important for your health.
19. Get Great Sleep
Sleep is highly underrated but may be equally as important as eating healthy and exercising.
Studies show that poor sleep is one of the strongest risk factors for obesity, as it is linked to an 89% higher risk of obesity in children and 55% in adults.
20. Conquer Your Food Addiction
A recent study found that 19.9% of people in North America and Europe fulfill the standards for food addiction.
Should you encounter overpowering cravings and can not seem to curb your eating no matter how hard you try, you may suffer from addiction.
In this case, seek professional assistance. Attempting to shed weight without first combating food addiction is next to impossible.
21. Eat More Protein
Protein is the single most important nutritional supplement for losing weight.
Eating a high-protein diet was demonstrated to boost metabolism by 80–100 calories per day when shaving 441 calories per day off your daily diet.
One study also revealed that eating 25% of your daily calories as protein decreased obsessive thoughts about food by 60 percent while cutting desire for late-night snacking in half.
Just adding protein to your daily diet is one of the simplest and best ways to lose weight.
22. Supplement With Whey Protein
If you fight to have enough protein in your diet, taking a nutritional supplement — such as protein powder — can help.
One study demonstrated that replacing some of your calories using whey protein can cause weight loss of about 8 pounds over time while increasing muscle mass.
Whey protein can be found at most health stores and online.
23. Do Not Do Sugary Drinks, such as Soda and Fruit Juice
Sugar is bad, but sugar in liquid form is even worse. Studies show that calories from liquid sugar may be the single most fattening aspect of the modern diet.
By way of example, 1 study demonstrated that sugar-sweetened drinks are connected to a 60 percent increased risk of obesity in kids for each daily serving.
Remember that this applies to fruit juice too, which contains a similar amount of sugar as a soft beverage such as Coke.
Eat whole fruit, but restrict or prevent fruit juice entirely.
24. Eat Whole, Single-Ingredient Foods (Real Food)
If you want to be a leaner, healthier person, then one of the best things you can do for yourself is to consume entire, single-ingredient foods.
These foods are naturally filling, and it’s rather tricky to get weight if the majority of your daily diet is based on these.
Listed below are 20 of the most weight loss-friendly foods in the world.
25. Do Not Diet — Eat Healthy Rather
Among the biggest problems with diets is that they rarely work in the long term.
If anything, people who diet often acquire more weight with time, and studies show that dieting can be a consistent predictor of future weight gain.
Instead of going on a diet, the goal to be a healthier, fitter and happier person. Focus on nourishing your body rather than depriving it.
Weight reduction should then follow naturally.
26. Chew More Slowly
Your mind might take some time to register that you have had enough to eat. Some studies show that chewing more slowly will be able to help you consume fewer calories and increase the production of hormones associated with fat loss.
Also, consider chewing your food more thoroughly. Studies show that increased gum can reduce calorie consumption at a meal.
These practices are a component of mindful eating, which aims to help you slow down your food intake and listen to every bite.
The bottom line
Numerous techniques can assist your weight loss objectives.
A number of the aforementioned tips are purely dietary, involving eating more protein or cutting down added sugar.
Others — like improving sleep quality or adding a workout routine — are more lifestyle-based. By way of instance, chewing more slowly is one thing you can take to institute mindful eating.
If you implement a few of these hints, you’ll be well on your way to your weight-loss objectives.