26 Weight Loss Tips That Are Actually Evidence-Based
Posted by Health Gender on January 19th, 2021
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
Drinking water can boost metabolism by 24–30% over a period of 1–1.5 hours, helping you burn off a few more calories (1Trusted Source, 2Trusted Source).
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 (3Trusted Source).
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 (4Trusted Source, 5Trusted Source).
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)
Studies show that the caffeine in coffee can boost metabolism by 3–11% and increase fat burning by up to 10–29% (6Trusted Source, 7Trusted Source, 8Trusted Source).
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
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 (9, 10Trusted Source).
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 (11Trusted Source, 12Trusted Source).
Green tea is available at most pharmacies, health stores, and grocery stores, as well as online.
Short-term studies suggest intermittent fasting is as effective for weight loss as continuous calorie restriction (13Trusted Source).
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 (14Trusted Source).
6. Take a Glucomannan Supplement
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 (15).
Studies show that people who supplement with glucomannan lose a bit more weight than those who don’t (16Trusted Source).
You can find glucomannan supplements not only at vitamin shops and pharmacies but also online.
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 (17Trusted Source, 18Trusted Source, 19Trusted Source).
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
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 (20Trusted Source, 21Trusted Source, 22).
If you’re going to eat carbs, make sure to eat them with their natural fiber.
9. Go on 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 (23, 24Trusted Source, 25Trusted Source).
10. Use Smaller Plates
However, the plate-size effect doesn’t appear to affect everyone. Those who are overweight seem to be more affected (27Trusted Source, 28Trusted Source).
11. Exercise Portion Control or Count Calories
Some studies show that keeping a food diary or taking pictures of your meals can help you lose weight (30Trusted Source, 31).
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
Snacks that are easily portable and simple to prepare include whole fruits, nuts, baby carrots, yogurt and hard-boiled eggs.
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13. Take Probiotic Supplements
However, the same doesn’t apply to all Lactobacillus species. Some studies have linked L. acidophilus with weight gain (34).
You can shop for probiotic supplements at many grocery stores, as well as online.
14. Eat Spicy Foods
However, people may develop tolerance to the effects of capsaicin over time, which may limit its long-term effectiveness (37Trusted Source).
15. Do Aerobic Exercise
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 (38Trusted Source, 39Trusted Source).
16. Lift Weights
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 (42Trusted Source, 43Trusted Source).
Of course, it’s important not just to lose fat — you also want to build muscle. Resistance exercise is critical for a toned body.
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17. Eat More Fiber
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 (44Trusted Source, 45Trusted Source).
18. Eat More Vegetables and Fruits
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 (46Trusted Source).
These foods are also very nutritious, so eating them is important for your health.
19. Get Good Sleep
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 (47Trusted Source).
20. Beat Your 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
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 (49Trusted Source, 50Trusted Source, 51Trusted Source).
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 (52Trusted Source).
Simply adding protein to your diet is one of the easiest and most effective ways to lose weight.
22. Supplement With Whey Protein
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 (53Trusted Source).
Whey protein is available at most health stores and online.
23. Don’t Do Sugary Drinks, Including Soda and Fruit Juice
For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children for each daily serving (55Trusted Source).
Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like Coke (56Trusted Source).
Eat whole fruit, but limit or avoid fruit juice altogether.
24. Eat Whole, Single-Ingredient Foods (Real Food)
These foods are naturally filling, and it’s very difficult to gain weight if the majority of your diet is based on them.
Here are 20 of the most weight loss-friendly foods on earth.
25. Don’t Diet — Eat Healthy Instead
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 (57Trusted Source).
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
Also consider chewing your food more thoroughly. Studies show that increased chewing may reduce calorie intake at a meal (60Trusted Source).
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
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.
Written by Kris Gunnars, BSc on August 22, 2018
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Although it promises rapid weight loss by emphasizing portion control and a diverse intake of whole, nutrient-dense foods, you may wonder whether this diet is right for you.
This article reviews the Sonoma Diet, including its benefits, drawbacks, and effectiveness for weight loss.
DIET REVIEW SCORECARD
What is the Sonoma diet?
The diet’s original book was published in 2005, but a revised version called “The New Sonoma Diet” became available in 2011.
Guttersen’s book promises weight loss and improved health within the diet’s first 10 days. It also includes lessons on how to beat sugar addiction and satisfy your cravings with healthy foods throughout the remainder of the program.
The diet is named for the famous wine-growing region in California where Guttersen lives.
Inspired by the Mediterranean diet, the Sonoma Diet promotes a balanced intake of fruits, vegetables, lean proteins, whole grains, legumes, nuts, and olive oil. It then adds specific portion control guidelines and three distinctive dietary phases (1Trusted Source).
Although Gutterson does not consider the Sonoma Diet to be a low carb diet, some parts of the diet remove or restrict certain carb-rich foods.
Excessive intake of saturated fats, alcohol, and artificial sweeteners is likewise discouraged.
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Joined: January 19th, 2021
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