The weight loss industry is full of myths.
People are often advised to do all kinds of crazy things, most of which have no evidence behind them.
However, over the years, scientists have found several strategies that seem effective.
Here are 26 weight loss tips that are truly evidence based.
1. Drink Water, Especially Before Meals
It is often claimed that drinking water can help with weight loss Tips – and this is true.
Drinking water over a period of 1–1.5 hours can increase metabolism by 24–30%, which will help you burn more calories (1Trusted Source, 2Trusted Source).
One study showed that dieters eat less calories and lose 44% more weight by drinking half a liter (17 ounces) of water half an hour before a meal, compared to those who do not drink water (3Trusted Source).
2. Eat Eggs For Breakfast
Eating whole eggs can have all kinds of benefits, including helping to lose weight.
Studies show that replacing a cereal-based breakfast with eggs can cause you to eat fewer calories for the next 36 hours, as well as lose more weight and body fat (4Trusted Source, 5Trusted Source).
If you don’t eat eggs, that’s fine.Any source of quality protein for a breakfast food should do the trick.
3. Drink Coffee (Preferably Black)
Coffee has been incorrectly demolished. Quality coffee is loaded with antioxidants and can have many health benefits.
Studies show that caffeine in coffee can increase metabolism by 3–11% and fat burning by 10–29% (6Trusted Source, 7Trusted Source, 8Trusted Source).
Just make sure not to add a bunch of sugar or other high calorie content to your coffee.This will negate any benefit altogether.
You can shop for coffee at your local grocery store, as well as online.
4. Try Intermittent Fasting
Intermittent fasting is a popular eating method in which people cycle between fasting and eating periods.
Short-term studies suggest that continuous fasting is as effective for weight loss as sustained calorie restriction (13Trusted Source).
Additionally, it can reduce the muscle loss usually associated with a low calorie diet. However, high-quality studies are required before any strong claims are made (14Trusted Source).
5. Cut Back on Added Sugar
Sugar is one the worst ingredients in the modern diet. Most people eat way too much.
Studies show that consumption of sugar (and high fructose corn syrup) is strongly associated with an increased risk of obesity, as well as conditions including type 2 diabetes and heart disease (17Trusted Source, 18Trusted Source, 19Trusted Source).
If you want to lose weight, cut back on excess sugar. Just be sure to read the label, because even so-called health foods can be loaded with sugar.
6. Eat Less Refined Carbs
Fine carbohydrates contain sugar and whole wheat and fiber, including nutrients. It includes white bread and pasta.
Studies show that refined carbs can rapidly increase blood sugar, leading to hunger, cravings, and food intake a few hours later. Eating refined carbs is strongly associated with obesity (20Trusted Source, 21Trusted Source, 22).
If you are going to eat carbs, be sure to eat them with your natural fiber.
7. Go on a Low-Carb Diet
If you want to get all the benefits of a carb restriction, consider going all the way and commit to a low carb diet.
Many studies show that such a diet can help you lose weight at least 2–3 times as a standard low-fat diet, while improving your health (23, 24Trusted Source , 25Trusted Source) will also improve.
8. Use Smaller Plates
Using small plates has been shown to help some people eat fewer calories (26Trusted Source) automatically.
However, the plate-size effect does not affect everyone.Those who are overweight are more affected (27Trusted Source, 28Trusted Source).
9. Exercise Portion Control or Count Calories
Fraction control – simply eating less – or counting calories can be very useful for obvious reasons (29Trusted Source).
Some studies suggest that keeping a food diary or taking pictures of your food can help you lose weight (30Trusted Source, 31).
Your awareness of whatever you are eating increases, which is beneficial.
10. Take Probiotic Supplements
Taking a probiotic supplement containing bacteria of Lactobacillus has been shown to reduce fat mass (32Trusted Source, 33Trusted Source).
However, the same does not apply to all Lactobacillus species. Some studies have shown L. Acidophilus has been linked to weight gain (34).
11. Eat Spicy Foods
Chili peppers contain capsaicin, a spicy compound that can boost metabolism and reduce your appetite slightly (35Trusted Source, 36Trusted Source).
However, people may develop tolerance to the effects of capsaicin over time, which may limit its long-term effectiveness (37Trust Source)
12. Do Aerobic Exercise
Doing aerobic exercise (cardio) is a great way to burn calories and improve your physical and mental health.
It appears to be particularly effective for losing abdominal fat, unhealthy fat that builds up around your organs and causes metabolic diseases (38Trusted Source, 39Trusted Source).
13. Lift Weights
One of the worst effects of dieting is that it causes muscle loss and metabolic slowdown, often referred to as starvation mode (40Trusted Source, 41Trusted Source).
The best way to prevent this is to do some kind of resistance exercise such as lifting weights. Studies show that weight lifting can help keep your metabolism high and prevent you from losing valuable muscle (42Trusted Source, 43Trusted Source).
Of course, this is important not only for losing fat – you also want to build muscle. Resistance exercise is important for a toned body.
14. Eat More Fiber
Fiber is often recommended for weight loss.
Although evidence is mixed, some studies suggest that fiber (especially viscous fiber) can increase satiety and help you control your weight over a longer period of time (44Trusted Source, 45Trusted Source).
15. Get Good Sleep
Sleep is very short, but staying healthy and exercising can be as important.
Studies show that poor sleep is one of the strongest risk factors for obesity, as it is associated with an 89% risk of obesity in children and 55% in adults (47Trusted Source).
16. Beat Your Food Addiction
A recent study found that 19.9% of people in North America and Europe meet the criteria for food addiction (48Trusted Source).
If you experience overweight craving and leave no stone unturned to curb your food, however much you try, you can suffer from addiction.
In this case, seek professional help. Trying to lose weight without food addiction for the first time is impossible.
17. Eat More Protein
Protein is the most important nutrient to lose weight.
Eating a high-protein diet has been shown to boost metabolism by 801 calories per day, while reducing 441 calories per day from your diet (49Trusted Source, 51Trusted Source, 51Trusted Source).
Simply incorporating protein into your diet is one of the easiest and effective ways to lose weight.
18. Supplement With Whey Protein
If you struggle to get enough protein in your diet, then taking a supplement – such as protein powder – can help.
One study has shown that replacing some of your calories with whey protein can reduce weight by about 8 pounds while increasing muscle mass (53Trusted Source) over time.
19. Don’t Diet — Eat Healthy Instead
One of the biggest problems with diets is that they rarely work for long periods of time.
If anything, dieters tend to gain more weight over time, and studies show that dieting is a constant predictor of future weight gain (57Trusted Source).
Instead of going on a diet, aim to be a healthy, happy and fitter person. Focus on nourishing your body instead of depriving it.
One should follow naturally after weight loss.
20. Chew More Slowly
It may take a little while for your brain to record that you have enough to eat. Some studies suggest that chewing more slowly may help you eat fewer calories and increase the production of hormones associated with weight loss (58Trusted Source, 59Trusted Source).
Also consider chewing your food more thoroughly. Studies show that chewing can reduce the amount of calories in food (60Trusted Source).
This practice is a component of psyche eating, which aims to slow down your food intake and focus on each bite.
The bottom line
Many techniques can help your weight loss goals.
Some of the above suggestions are purely diets, including eating more protein or cutting back on added sugar.
Others – such as improving sleep quality or combining workout routines – are more lifestyle-based. For example, chewing more slowly is a step that you can eat mindlessly.
If you implement a handful of these tips, you will be well on your way to your weight loss goals.