26 Weight Loss Tips That Are Actually Evidence-Based
26 Weight Loss Tips That Are Actually Evidence-Based
The weight loss industry is full of myths.
People
are often advised to do all sorts of crazy things, most of which have no
evidence behind them.
However,
over the years, scientists have found a number of strategies that seem to be
effective.
Here are
26 weight loss tips that are actually evidence-based.
1. Drink Water, Especially Before Meals
It is
often claimed that drinking water can help with weight loss —
and that’s true.
Drinking
water can boost metabolism by 24–30% over a period of 1–1.5 hours, helping you
burn off a few more calories.
One study
showed that drinking a half-liter (17 ounces) of water about half an hour
before meals helped dieters eat fewer calories and lose 44% more weight,
compared to those who didn’t drink the water.
2. Eat Eggs For Breakfast
Eating
whole eggs can have all sorts of benefits,
including helping you lose weight.
Studies
show that replacing a grain-based breakfast with eggs can help you eat fewer
calories for the next 36 hours as well as lose more weight and body fat.
If you
don’t eat eggs, that's fine. Any source of quality protein for breakfast should
do the trick.
3. Drink Coffee (Preferably Black)
Coffee
has been unfairly demonized. Quality coffee is loaded with antioxidants and can
have numerous health benefits.
Studies
show that the caffeine in coffee can boost metabolism by 3–11% and increase fat
burning by up to 10–29%.
Just make
sure not to add a bunch of sugar or other high-calorie ingredients to your
coffee. That will completely negate any benefits.
You can
shop for coffee at your local grocery store, as well as online.
4. Drink Green Tea
Like
coffee, green tea also has many benefits, one of
them being weight loss.
Though
green tea contains small amounts of caffeine, it is loaded with powerful
antioxidants called catechins, which are believed to work synergistically with
caffeine to enhance fat burning.
Although
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. Try
Intermittent Fasting
Intermittent fasting is a popular eating
pattern in which people cycle between periods of fasting and eating.
Short-term
studies suggest intermittent fasting is as effective for weight loss as
continuous calorie restriction.
Additionally,
it may reduce the loss of muscle mass typically associated with low-calorie
diets. However, higher-quality studies are needed before any stronger claims
can be made.
6. Take a Glucomannan Supplement
A fiber
called glucomannan has been linked to weight loss
in several studies.
This type
of fiber absorbs water and sits in your gut for a while, making you feel more
full and helping you eat fewer calories.
Studies
show that people who supplement with glucomannan lose a bit more weight than
those who don't.
You can
find glucomannan supplements not only at vitamin shops and pharmacies but also online.
7. Cut Back on Added Sugar
Added
sugar is one of the worst ingredients in the modern diet. Most people consume way too much.
Studies
show that sugar (and high-fructose corn syrup)
consumption is strongly associated with an increased risk of obesity, as well
as conditions including type 2 diabetes and heart disease.
If you
want to lose weight, cut back on added sugar. Just make sure to read labels,
because even so-called health foods can be loaded with sugar.
8. Eat Less Refined Carbs
Refined carbohydrates include sugar and
grains that have been stripped of their fibrous, nutritious parts. These
include white bread and pasta.
Studies
show that refined carbs can spike blood sugar rapidly, leading to hunger,
cravings and increased food intake a few hours later. Eating refined carbs is
strongly linked to obesity.
If you're
going to eat carbs, make sure to eat them with their natural fiber.
9. Go on a Low-Carb Diet
If you
want to get all the benefits of carb restriction, then consider going all the
way and committing to a low-carb diet.
Numerous studies show that such a regimen can help
you lose 2–3 times as much weight as a standard low-fat diet while also
improving your health.
10. Use Smaller Plates
Using
smaller plates has been shown to help some people automatically eat fewer
calories.
However,
the plate-size effect doesn’t appear to affect everyone. Those who are overweight seem 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 show that keeping a food diary or taking pictures of your meals can
help you lose weight.
Anything
that increases your awareness of what you are
eating is likely to be beneficial.
12. Keep Healthy Food Around in Case You Get Hungry
Keeping
healthy food nearby can help prevent you from eating something unhealthy if you
become excessively hungry.
Snacks
that are easily portable and simple to prepare include
whole fruits, nuts, baby carrots, yogurt and hard-boiled eggs.
Taking probiotic supplements containing bacteria
of the Lactobacillus subfamily
have been shown to reduce fat mass.
However,
the same doesn’t apply to all Lactobacillus species.
Some studies have linked L. acidophilus with weight gain.
You can
shop for probiotic supplements at many grocery stores, as well as online.
14. Eat Spicy Foods
Chili
peppers contain capsaicin, a spicy compound that can boost metabolism and
reduce your appetite slightly.
However,
people may develop tolerance to the effects of capsaicin over time, which may
limit its long-term effectiveness.
15. Do Aerobic Exercise
Doing
aerobic exercise (cardio) is an excellent way to
burn calories and improve your physical and mental health.
It
appears to be particularly effective for losing belly fat, the unhealthy fat that tends
to build up around your organs and cause metabolic disease.
16. Lift Weights
One of
the worst side effects of dieting is that it tends to cause muscle loss and
metabolic slowdown, often referred to as starvation mode .
The best
way to prevent this is to do some sort of resistance exercise such as lifting weights. Studies show that weight
lifting can help keep your metabolism high and prevent you from losing precious
muscle mass.
Of
course, it's important not just to lose fat — you also want to build muscle.
Resistance exercise is critical for a toned body.
17. Eat More Fiber
Fiber is
often recommended for weight loss.
Although
the evidence is mixed, some studies show that fiber (especially viscous fiber) can increase satiety and help
you control your weight over the long term.
18. Eat More Vegetables and Fruits
Vegetables
and fruits have several properties that make them effective for weight loss.
They
contain few calories but a lot of fiber. Their high water content gives them
low energy density, making them very filling.
Studies
show that people who eat vegetables and fruits tend to weigh less.
These
foods are also very nutritious, so eating them is important for your health.
19. Get Good Sleep
Sleep is highly underrated but may be just as
important as eating healthy and exercising.
Studies
show that poor sleep is one of the strongest risk factors for obesity, as it’s
linked to an 89% increased risk of obesity in children and 55% in adults.
20. Beat Your Food Addiction
A recent
study found that 19.9% of people in North America and Europe fulfill the
criteria for food addiction.
If you
experience overpowering cravings and can't seem to curb your eating no matter
how hard you try, you may suffer from addiction.
In this
case, seek professional help. Trying to lose weight
without first combating food addiction is next to impossible.
21. Eat More Protein
Protein
is the single most important nutrient for losing weight.
Eating a high-protein diet has been shown to boost
metabolism by 80–100 calories per day while shaving 441 calories per day off
your diet.
One study
also showed that eating 25% of your daily calories as protein reduced obsessive thoughts about
food by 60% while cutting desire for late-night snacking in half.
Simply
adding protein to your diet is one of the easiest and most effective ways to
lose weight.
22. Supplement With Whey Protein
If you
struggle to get enough protein in your diet, taking a supplement — such as protein powder — can help.
One study
showed that replacing some of your calories with whey protein can cause weight
loss of about 8 pounds over time while increasing muscle mass.
Whey
protein is available at most health stores and online.
23. Don't Do Sugary Drinks, Including 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.
For
example, one study showed that sugar-sweetened beverages are linked to a 60%
increased risk of obesity in children for each daily serving.
Keep in
mind that this applies to fruit juice as well, which contains a
similar amount of sugar as a soft drink like Coke.
Eat whole
fruit, but limit or avoid fruit juice altogether.
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 eat whole, single-ingredient foods.
These
foods are naturally filling, and it's very difficult to gain weight if the
majority of your diet is based on them.
25. Don't Diet — Eat Healthy Instead
One of
the biggest problems with diets is that they rarely work in
the long term.
If
anything, people who diet tend to gain more weight over time, and studies show
that dieting is a consistent predictor of future weight gain.
Instead
of going on a diet, aim to become a healthier, happier and fitter person. Focus
on nourishing your body instead of depriving it.
Weight
loss should then follow naturally.
26. Chew More Slowly
Your
brain may take a while to register that you've had enough to eat. Some studies
show that chewing more slowly can help you eat fewer
calories and increase the production of hormones linked to weight loss.
Also
consider chewing your food more thoroughly. Studies show that increased chewing
may reduce calorie intake at a meal.
These
practices are a component of mindful eating, which aims to help you slow down
your food intake and pay attention to each bite.
The bottom line
Numerous
techniques can aid your weight loss goals.
Some of
the above tips are purely dietary, involving eating more protein or cutting
back on added sugar.
Others —
such as improving sleep quality or adding a workout routine — are more
lifestyle-based. For example, chewing more slowly is one step you can take to
institute mindful eating.
If you
implement a handful of these tips, you'll be well on your way to your weight
loss goals.
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