Amazing Weight Loss Tips


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.


Weight Loss Tips
Amazing Weight Loss Tips


1. Drink Water, Especially Before Meals


  • It is often claimed that drinking water can help in weight loss - and that is true.
  • Drinking water can promote metabolism up to 24-30% in a period of 1-1.5 hours, which will help you burn some more calories.
  • One study has found that drinking half a liter of water half an hour before food consumes fewer calories and reduces 44% more weight compared to those who do not drink water.


2. Eat Eggs For Breakfast


  • By eating whole eggs, there can be all kinds of benefits, including helping to lose weight.
  • Studies show that by replacing a grain-based breakfast with eggs, you may be able to eat fewer calories for the next 36 hours, as well as reduce weight and body fat.
  • If you do not eat eggs, then it's okay. Any source of quality protein for breakfast should be done.


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 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.


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.


5. Try Intermittent Fasting


  • Intermittent fasting is a popular food system in which people cycle between fasting and duration of food.
  • Short-term studies suggest that continuous fasting is equally effective for weight loss as continuous calorie restriction.
  • In addition, it can usually reduce the loss of muscle associated with low-calorie diet. However, a high-quality study is required before making any strong claims.


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.


7. Cut Back on Added Sugar


  • In the modern diet, sugar is one of the worst ingredients. Most people eat too much.
  • Studies have shown that the consumption of sugar (and high fructose corn syrup) is strongly linked to the increased risk of obesity, along with conditions including type 2 diabetes and heart disease.
  • If you want to lose weight, then cut back on the added sugar. Just be sure to read the label, because even the so-called health foods can be loaded with sugar.


8. Eat Less Refined Carbs


  • Refined carbohydrates include sugar and cereals that have been snatched from their fibrous, nutritious portions. These include white bread and pasta.
  • Studies show that refined carbs can increase blood sugar rapidly, thereby increasing the intake of appetite, cravings and after a few hours. Eating refined carbs is strongly related to obesity.
  • If you are going to eat carbs, then make sure to eat them with your 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 a healthy diet near you can help prevent you from eating anything when you are unhealthy.
  • Easily portable and prepared snacks include whole fruits, nuts, baby carrots, curd, and hard-boiled eggs.


13. Take Probiotic Supplements


  • 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.


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 effects of dieting is that it causes muscle loss and recession in metabolism, often known as starvation mode.
  • The best way to prevent this is to exercise certain types of resistance such as weight lifting. Studies show that weight lifting can help keep your metabolism high and prevent you from losing precious muscles.
  • Of course, this is not only important for losing fat - you also want to build muscle. Resistance exercises for a toned body are important.


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 many properties that make them effective for weight loss.
  • They contain some calories but a lot of fiber. Their high water content gives them less energy density, so they have to fill a lot.
  • Studies show that those who eat vegetables and fruits lose weight.
  • These foods are also very nutritious, so food is important to your health.


19. Chew More Slowly


  • It may take some time for your mind to enter it that you have enough food. Some studies show that by chewing more slowly, you can eat fewer calories and increase the weight loss hormone production.
  • Also, consider chewing your food more properly. Studies show that chewing may reduce the number of calories in the food.


20. 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.


21. Beat Your Food Addiction


  • A recent study found that 19.9% of people in North America and Europe meet food addiction criteria.
  • If you experience overweight cravings and cannot leave any difficulty in curbing your diet, then whatever you try, you may be suffering from addiction.
  • In this case, get professional help. It is impossible to try to lose weight for the first time without combating food addiction.


22. 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.


23. Supplement With Whey Protein


  • If you struggle to get enough protein in your diet, take a supplement - such as protein powder - can help.
  • One study has shown that changing some of your calorie intake with whey protein can reduce weight by about 8 pounds over time during muscle growth.


24. Don't Do Sugary Drinks, Including Soda and Fruit Juice


  • Sugar is bad, but sugar is also worse in liquid form. Studies show that calories from liquid sugars can be the most popular aspect of modern diet.
  • For example, one study has shown that sugar-sweetened drink is associated with a 60% risk of obesity in children for each daily service.
  • Keep in mind that this also applies to fruit juices, which have sugar equal to soft drink like coke.
  • Eat whole fruit, but limit it or avoid the juice completely.


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 on them.
  • Here are 20 of the most weight loss-friendly foods on earth.


26. 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.