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Closed 26 Weight Loss Tips That Are Actually Evidence-Based

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Jeanh

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The weight loss “industry” is full of myths.

People are being advised to do all sorts of crazy things, most of which have no evidence behind them.

Over the years, however, 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 You do not have permission to view the full content of this post. Log in or register now. can help with weight loss, and this is 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 (You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now.).

One study showed that drinking a half liter (17 oz) of water about a half an hour before meals helped dieters eat fewer You do not have permission to view the full content of this post. Log in or register now. and lose 44% more weight (You do not have permission to view the full content of this post. Log in or register now.).

2. Eat Eggs For Breakfast
Eating whole eggs can have all sorts of You do not have permission to view the full content of this post. Log in or register now., 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, and lose more weight and more body fat (You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now.).

If you can’t eat eggs for some reason, then 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 You do not have permission to view the full content of this post. Log in or register now., and can have numerous You do not have permission to view the full content of this post. Log in or register now..

Studies show that the caffeine in coffee can You do not have permission to view the full content of this post. Log in or register now. by 3-11%, and increase fat burning by up to 10-29% (You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now.).

Just make sure NOT to add a bunch of sugar or other high-calorie ingredients to it. That will completely negate any benefit you get from the coffee.

4. Drink Green Tea
Like coffee, You do not have permission to view the full content of this post. Log in or register now. also has many benefits, one of them being weight loss.

Green tea contains small amounts of caffeine, but it is also loaded with powerful antioxidants called catechins, which are also believed to work synergistically with the caffeine to enhance fat burning (You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now.).

Although the evidence is mixed, there are many studies showing that green tea (either as a beverage or a You do not have permission to view the full content of this post. Log in or register now. supplement) You do not have permission to view the full content of this post. Log in or register now. you lose weight (You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now.).

5. Cook With Coconut Oil
Coconut oil is You do not have permission to view the full content of this post. Log in or register now.. It is high in special fats called medium chain triglycerides, which are metabolized differently than other fats.

These fats have You do not have permission to view the full content of this post. Log in or register now. to boost metabolism by 120 calories per day, and also reduce your appetite so that you eat up to 256 fewer calories per day (You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now.).

Keep in mind that this is not about adding coconut oil on top of what you’re already eating, it is about replacing some of your current cooking fats with coconut oil.

6. Take a Glucomannan Supplement
A fiber called You do not have permission to view the full content of this post. Log in or register now. has been shown to cause weight loss in several studies.

This is a type of fiber that absorbs water and “sits” in your gut for a while, making you feel more full and helping you eat fewer calories (You do not have permission to view the full content of this post. Log in or register now.).

Studies have shown that people who supplement with glucomannan lose a bit more weight than those who don’t (You do not have permission to view the full content of this post. Log in or register now.).

7. Cut Back on Added Sugar
Added sugar is the single worst ingredient in the modern diet, and most people are eating You do not have permission to view the full content of this post. Log in or register now. of it.

Studies show that You do not have permission to view the full content of this post. Log in or register now. (and high fructose corn syrup) consumption is strongly associated with the risk of obesity, as well as diseases like type 2 diabetes, heart disease and others (You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now.).

If you want to lose weight, you should be cutting back on added sugars. Just make sure to read labels, because even so-called You do not have permission to view the full content of this post. Log in or register now. can be loaded with sugar.

8. Eat Less Refined Carbs
Refined carbohydrates are usually sugar, or grains that have been stripped of their fibrous, nutritious parts (includes 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 (You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now.).

If you’re going to eat carbs, make sure to eat them with their natural You do not have permission to view the full content of this post. Log in or register now..

9. Go on a Low Carb Diet
If you want to get all the benefits of You do not have permission to view the full content of this post. Log in or register now., then consider taking this all the way and going on a You do not have permission to view the full content of this post. Log in or register now..

Numerous You do not have permission to view the full content of this post. Log in or register now. show that such a diet (or “way of eating”) can help you lose 2-3 times as much weight as a standard low-fat diet, while improving your health at the same time (You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now.).

10. Use Smaller Plates
Using smaller plates has been shown to help people automatically eat fewer calories in some studies. Weird trick, but it seems to work (You do not have permission to view the full content of this post. Log in or register now.).

11. Exercise Portion Control or Count Calories
Portion control (eating less) or counting calories can be very useful, for obvious reasons (You do not have permission to view the full content of this post. Log in or register now.).

There are also studies showing that keeping a food diary and writing down what you eat, or taking pictures of all your meals, can help you lose weight (You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now.).

Anything that increases your awareness of what you are eating is likely to be useful.

12. Keep Healthy Food Around in Case You Get Hungry
Keeping healthy food close by can help prevent you from eating something unhealthy if you become excessively hungry.

A few snacks that are easily portable and simple to prepare include whole You do not have permission to view the full content of this post. Log in or register now., a handful of nuts, baby carrots, You do not have permission to view the full content of this post. Log in or register now. and a hardboiled egg (or two).

13. Brush Your Teeth After Dinner
Although I’m not aware of any studies on this, many people recommend brushing your teeth and/or flossing right after dinner. Then you won’t be as tempted to have a late-night snack.

14. Eat Spicy Foods
Spicy foods like Cayenne pepper contain Capsaicin, a compound that can boost metabolism and reduce your appetite slightly (You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now.).

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 to You do not have permission to view the full content of this post. Log in or register now., the unhealthy fat that tends to build up around your organs and cause metabolic disease (You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now.).

fat-vs-skinny-man.jpg


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 You do not have permission to view the full content of this post. Log in or register now. (You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now.).

The best way to prevent this from happening is to do some sort of resistance exercise, like lifting weights. Studies show that weight lifting can help keep your metabolism high, and prevent you from losing precious muscle mass (You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now.).

Of course, it’s not just important to lose fat. You also want to make sure that what is beneath looks good. Doing some sort of resistance exercise is critical for that.

17. Eat More Fiber
Fiber is often recommended for the purpose of weight loss. Although the evidence is mixed, some studies show that fiber (especially You do not have permission to view the full content of this post. Log in or register now.) can increase satiety and help you control your weight over the long term (You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now.).

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. They are also rich in water, which gives them a low energy density. They also take a while to chew, and are very filling.

Studies show that people who eat vegetables and fruits tend to weigh less (You do not have permission to view the full content of this post. Log in or register now.). These foods are also super healthy and You do not have permission to view the full content of this post. Log in or register now., so eating them is important for all sorts of reasons.

19. Chew More Slowly
It can take a while for the brain 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 (You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now.).

20. Get Good Sleep
Sleep is You do not have permission to view the full content of this post. Log in or register now., but it may be just as important as eating healthy and exercising.

Studies show that poor sleep is one of the strongest risk factors for obesity, being linked to an 89% increased risk of obesity in children, and 55% in adults (You do not have permission to view the full content of this post. Log in or register now.).

21. Beat Your Food Addiction
A recent 2014 study of 196,211 individuals found that 19.9% of people fulfil the criteria for You do not have permission to view the full content of this post. Log in or register now. (You do not have permission to view the full content of this post. Log in or register now.).

If you suffer from overpowering cravings and can’t seem to get your eating under control no matter how hard you try, then you may be a food addict.

In this case, You do not have permission to view the full content of this post. Log in or register now.. Trying to lose weight without dealing with this problem first is next to impossible.

22. Eat More Protein
Protein is the single most important nutrient when it comes to You do not have permission to view the full content of this post. Log in or register now..

Eating a high protein diet has been shown to boost metabolism by 80 to 100 calories per day, while helping you feel so satiated that you eat up to 441 fewer calories per day (You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now., You do not have permission to view the full content of this post. Log in or register now.).

One study also showed that You do not have permission to view the full content of this post. Log in or register now. at 25% of calories reduced obsessive thoughts about food by 60%, while cutting the desire for late night snacking in half (You do not have permission to view the full content of this post. Log in or register now.).

This is the single most important tip in the article.

Simply adding protein to your diet (without restricting anything) is one of the easiest, most effective and most delicious ways to lose weight.

23. Supplement With Whey Protein
If you struggle to get enough protein in your diet, taking a supplement can help.

One study showed that replacing part of your calories with You do not have permission to view the full content of this post. Log in or register now. can cause weight loss of about 8 pounds, while increasing lean muscle mass (You do not have permission to view the full content of this post. Log in or register now.).

24. Don’t Drink Calories, Including Sugary Soda and Fruit Juices
Sugar is bad, but sugar in liquid form is even worse (You do not have permission to view the full content of this post. Log in or register now.). Studies show that liquid sugar calories may be the single most fattening aspect of the You do not have permission to view the full content of this post. Log in or register now..

For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, for each daily serving (You do not have permission to view the full content of this post. Log in or register now.).

Keep in mind that this applies to You do not have permission to view the full content of this post. Log in or register now. as well, which contains a similar amount of sugar as a soft drink like coke (You do not have permission to view the full content of this post. Log in or register now.). Eat whole fruit, but use fruit juice with caution (or avoid it altogether).

25. 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 around them.

Keep in mind that real food doesn’t need a long list of ingredients, because real food IS the ingredient.

26. Don’t “Diet”, Eat Healthy Instead
One of the biggest problems with “diets,” is that they almost never 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 (You do not have permission to view the full content of this post. Log in or register now.).

Instead of going on a diet, make it your goal to become a healthier, happier and fitter person. Focus on nourishing your body, instead of depriving it.

Weight loss should follow as a natural side effect.
 
Dear @Jeanh,

Since 2 years have passed since the last reply in this thread, I am locking it to prevent necroposting. Feel free to start a new thread or contact any forum staff if you want this to be reopened.

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