26 Weight Loss Tips That AreActually Evidence-Based

The weight loss industry is full ofmyths.

People are often advised to do all sorts ofcrazy things, most of which have noevidence behind them.

However, over the years, scientists havefound a number of strategies that seem tobe effective.

Healthline has partnered with weight lossand nutrition program Profile by Sanfordto bring you 26 weight loss tips that areactually evidence-based.

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1. Drink Water, Especially BeforeMeals :

It is often claimed that drinking watercan help with weight loss — and that’strue.

Drinking water can boost metabolism by24–30% over a period of 1–1.5 hours,helping you burn off a few more calories.

One study showed that drinking ahalf-liter (17 ounces) of water about halfan hour before meals helped dieters eatfewer calories and lose 44% moreweight, compared to those who didn’tdrink the water.

2. Eat Eggs For Breakfast:

Eating whole eggs can have all sorts ofbenefits, including helping you loseweight.

Studies show that replacing agrain-based breakfast with eggs canhelp you eat fewer calories for the next36 hours as well as lose more weightand body fat.

If you don’t eat eggs, that’s fine. Anysource of quality protein for breakfastshould do the trick.

3. Drink Coffee (Preferably Black) :

Coffee has been unfairly demonized.Quality coffee is loaded withantioxidants and can have numeroushealth benefits.

Studies show that the caffeine in coffeecan boost metabolism by 3–11% andincrease fat burning by up to 10–29%

Just make sure not to add a bunch ofsugar or other high-calorie ingredients toyour coffee. That will completely negateany benefits.

4. Drink Green Tea:

Like coffee, green tea also has manybenefits, one of them being weight loss.

Though green tea contains smallamounts of caffeine, it is loaded withpowerful antioxidants called catechins,which are believed to worksynergistically with caffeine to enhancefat burning.

Although the evidence is mixed, manystudies show that green tea (either as abeverage or a green tea extractsupplement) can help you lose weight.

5. Try Intermittent Fasting

Intermittent fasting is a popular eatingpattern in which people cycle betweenperiods of fasting and eating.

Short-term studies suggest intermittentfasting is as effective for weight loss ascontinuous calorie restriction.

Additionally, it may reduce the loss ofmuscle mass typically associated withlow-calorie diets. However,higher-quality studies are neededbefore any stronger claims can bemade.

6. Take a Glucomannan Supplement

A fiber called glucomannan has beenlinked to weight loss in several studies.

This type of fiber absorbs water and sitsin your gut for a while, making you feelmore full and helping you eat fewercalories.

Studies show that people whosupplement with glucomannan lose a bitmore weight than those who don’t.

7. Cut Back on Added Sugar.

Added sugar is one of the worstingredients in the modern diet. Mostpeople consume way too much.

Studies show that sugar (andhigh-fructose corn syrup) consumptionis strongly associated with an increasedrisk of obesity, as well as conditionsincluding type 2 diabetes and heartdisease.

If you want to lose weight, cut back onadded sugar. Just make sure to readlabels, because even so-called healthfoods can be loaded with sugar.

8. Eat Less Refined Carbs.

Refined carbohydrates include sugarand grains that have been stripped oftheir fibrous, nutritious parts. Theseinclude white bread and pasta.

Studies show that refined carbs canspike blood sugar rapidly, leading tohunger, cravings and increased foodintake a few hours later. Eating refinedcarbs is strongly linked to obesity.

If you’re going to eat carbs, make sureto eat them with their natural fiber.

9. Go on a Low-Carb Diet.

If you want to get all the benefits of carbrestriction, then consider going all theway and committing to a low-carb diet.

Numerous studies show that such aregimen can help you lose 2–3 times asmuch weight as a standard low-fat dietwhile also improving your health.

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10. Use Smaller Plates.

Using smaller plates has been shown tohelp some people automatically eatfewer calories.

However, the plate-size effect doesn’tappear to affect everyone. Those whoare overweight seem to be moreaffected.

11. Exercise Portion Control or CountCalories.

Portion control — simply eating less —or counting calories can be very useful,for obvious reasons.

Some studies show that keeping a fooddiary or taking pictures of your mealscan help you lose weight. Anything thatincreases your awareness of what youare eating is likely to be beneficial.

12. Keep Healthy Food Around inCase You Get Hungry.

Keeping healthy food nearby can helpprevent you from eating somethingunhealthy if you become excessivelyhungry.

Snacks that are easily portable andsimple to prepare include whole fruits ,nuts, baby carrots, yogurt andhard-boiled eggs.

13. Take Probiotic Supplements

Taking probiotic supplements containingbacteria of the Lactobacillus subfamilyhave been shown to reduce fat mass.

However, the same doesn’t apply to allLactobacillus species. Some studieshave linked L. acidophilus with weightgain.

14. Eat Spicy Foods.

Chili peppers contain capsaicin, a spicycompound that can boost metabolismand reduce your appetite slightly.

However, people may develop toleranceto the effects of capsaicin over time,which may limit its long-termeffectiveness.

15. Do Aerobic Exercise.

Doing aerobic exercise (cardio) is anexcellent way to burn calories andimprove your physical and mentalhealth.

It appears to be particularly effective forlosing belly fat, the unhealthy fat thattends to build up around your organsand cause metabolic disease.

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16. Lift Weights.

One of the worst side effects of dieting isthat it tends to cause muscle loss andmetabolic slowdown, often referred to asstarvation mode.

The best way to prevent this is to dosome sort of resistance exercise suchas lifting weights. Studies show thatweight lifting can help keep yourmetabolism high and prevent you fromlosing precious muscle mass.

Of course, it’s important not just to losefat — you also want to build muscle.Resistance exercise is critical for atoned body.

17. Eat More Fiber.

Fiber is often recommended for weightloss.

Although the evidence is mixed, somestudies show that fiber (especiallyviscous fiber) can increase satiety andhelp you control your weight over thelong term.

18. Eat More Vegetables and Fruits.

Vegetables and fruits have severalproperties that make them effective forweight loss.

They contain few calories but a lot offiber. Their high water content givesthem low energy density, making themvery filling.

Studies show that people who eatvegetables and fruits tend to weigh less.

These foods are also very nutritious, soeating them is important for your health.

19. Get Good Sleep.

Sleep is highly underrated but may bejust as important as eating healthy andexercising.

Studies show that poor sleep is one ofthe strongest risk factors for obesity, asit’s linked to an 89% increased risk ofobesity in children and 55% in adults.

20. Beat Your Food Addiction.

A recent study found that 19.9% ofpeople in North America and Europefulfill the criteria for food addiction.

If you experience overpowering cravingsand can’t seem to curb your eating nomatter how hard you try, you may sufferfrom addiction.

In this case, seek professional help.Trying to lose weight without firstcombating food addiction is next toimpossible.

21. Eat More Protein.

Protein is the single most importantnutrient for losing weight.

Eating a high-protein diet has beenshown to boost metabolism by 80–100calories per day while shaving 441calories per day off your diet.

One study also showed that eating 25%of your daily calories as protein reducedobsessive thoughts about food by 60%while cutting desire for late-nightsnacking in half.

Simply adding protein to your diet is oneof the easiest and most effective ways tolose weight.

22. Supplement With Whey Protein.

If you struggle to get enough protein in yourdiet, taking a supplement — such as proteinpowder — can help.

One study showed that replacing some ofyour calories with whey protein can causeweight loss of about 8 pounds over time whileincreasing muscle mass.

23. Don’t Do Sugary Drinks, IncludingSoda and Fruit Juice.

Sugar is bad, but sugar in liquid form is evenworse. Studies show that calories from liquidsugar may be the single most fatteningaspect of the modern diet.

For example, one study showed thatsugar-sweetened beverages are linked to a60% increased risk of obesity in children foreach daily serving.

Keep in mind that this applies to fruit juice aswell, which contains a similar amount of sugaras a soft drink like Coke.

Eat whole fruit, but limit or avoid fruit juicealtogether.

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 foryourself is to eat whole, single-ingredientfoods.

These foods are naturally filling, and it’s verydifficult to gain weight if the majority of yourdiet is based on them.

Here are 20 of the most weight loss-friendlyfoods on earth.

25. Don’t Diet — Eat Healthy Instead.

One of the biggest problems with dietsis that they rarely work in the long term.

If anything, people who diet tend to gainmore weight over time, and studiesshow that dieting is a consistentpredictor of future weight gain.

Instead of going on a diet, aim tobecome a healthier, happier and fitterperson. Focus on nourishing your bodyinstead of depriving it.

Weight loss should then follow naturally.

26. Chew More Slowly.

Your brain may take a while to registerthat you’ve had enough to eat. Somestudies show that chewing more slowlycan help you eat fewer calories andincrease the production of hormoneslinked to weight loss.

Also consider chewing your food morethoroughly. Studies show that increasedchewing may reduce calorie intake at ameal.

These practices are a component ofmindful eating, which aims to help youslow down your food intake and payattention to each bite.

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