26 Weight Loss Tips That Is Actually Evidence-Based

There are many myths surrounding the weight loss industry. Many people are advised to do crazy things. Most of these actions have no support. Scientists have discovered a variety of strategies that are effective over the years. Healthline has partnered up with Sanford ‘s weight loss and nutrition program to offer 26 weight loss tips that actually are evidence-based.

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1. Get Water Before Meals

Many people believe that drinking Water can aid in weight loss.

Drinking water can increase metabolism by up to 24-30% in a span of about 1-1.5 hours. This will help you burn more calories.

A study found that dieters who drank half a liter (17 ounces), of water half an hour before meals lost 44% more weight than those who did not drink it.

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2. Eggs for Breakfast

Consuming whole eggs can help you lose weight.

Research shows that eggs are a better choice than a grain-based breakfast. It can also help you lose weight for the next 36 hours.

It doesn’t matter if you don’t like eggs. You can get quality protein from any source for breakfast.

3. Get coffee (preferably black)

Coffee has been unfairly stigmatized. High quality coffee is rich in antioxidants and can offer many health benefits.

Research has shown that caffeine in coffee can increase metabolism by 3-11%, and fat burning by up 10-29% .

You should not add too much sugar to your coffee. This will negate all benefits.

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4. Green Tea

Green Tea has many health benefits. One of these is weight loss.

Although green tea has very little caffeine, it’s rich in powerful antioxidants called catechins. These are thought to work together with caffeine to increase fat burning.

Although evidence is mixed, there are many studies that show green tea, either as a drink or as an extract supplement, can help you to lose weight.

5. Try Intermittent Fasting

Intermittent Fasting is a very popular eating style that allows people to alternate between eating and fasting.

Studies in the short-term suggest that intermittent fasting may be as effective as continuous calorie restriction for weight loss.

It may also reduce muscle loss that is often associated with low-calorie diets. But, it is necessary to conduct higher-quality studies before making any more assertive claims.

6. Take a Glucomannan supplement

Multiple studies have linked weight loss to a fiber called glucomannan.

This fiber absorbs water and stays in your stomach for a while. It makes you feel fuller and helps you eat less calories.

Studies have shown that those who take glucomannan supplementation lose slightly more weight than those who do not.

7. Reduce Sugar Additions

Added sugar is one the most harmful ingredients in modern diets. Most people consume far too much.

Studies have shown that sugar and high-fructose Corn Syrup are strongly linked to an increased risk for obesity.

Reduce your intake of added sugar if you are looking to lose weight. Be sure to check labels as even healthy foods may contain sugar.

8. Reduce the amount of refined carbs you eat

Refined carb are sugars and grains stripped of their nutritious fibrous parts. These include white bread, pasta, and other carbs.

Refined carbs can cause rapid spikes in blood sugar, which can lead to increased hunger and cravings, as well as an increase in food intake, a few hours later. Refined carbs are strongly associated with obesity.

You should eat carbs with the fiber.

9. Get on a low-carb diet

You can get all the benefits from carb restriction by following a low carb diet.

Numerous studies have shown that this diet can help you lose 2 to 3 times as much weight than a low-fat standard diet, while improving your health .

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10. Use smaller plates

Some people eat less calories if they use smaller plates.

The plate-size effect does not appear to be affecting everyone. overweight appear to be more affected.

11. Count Calories or Exercise Portion Control

Portion control is simply eating less. counting calories, or 29TrustedSource can be very helpful.

Some studies have shown that taking photos of your meals and keeping a food log can help you lose weight ( 30Trusted Source, 31Trusted Source).

It is possible to benefit from any increase in awareness about what you eat.

12. In case you feel hungry, keep healthy food around

If you are feeling hungry, it is a good idea to keep healthy food close by.

Easy to transport and prepare snacks include whole fruits, nuts and baby carrots.

13. Consume Probiotic Supplements

The ability to lose fat mass by taking probiotic supplement containing bacteria from the Lactobacillus family has been demonstrated.

But, this doesn’t hold true for all Lactobacillus varieties. L. has been linked to weight gain in some studies. Some studies have linked L. acidophilus to weight gain.

14. Get Spicy Foods

Capsaicin is a spice compound found in chili peppers that can increase metabolism and decrease appetite.

Capsaicin can be tolerable over time. This could limit its effectiveness in the long-term.

15. Aerobic Exercise

Cardio is a great way to lose calories and improve your mental and physical health.

It seems to be especially effective in losing stomach fat, which is unhealthy fat that builds up around your organs, causing metabolic disease.

16. Lift Weights

Dieting can have negative side effects, such as muscle loss and metabolic slowdown. This is often called starvation mode.

Lifting weights is a great way to avoid this. Studies have shown that weight lifting can increase metabolism and protect you from losing muscle mass.

It’s not enough to lose fat, you also need to build muscle. For a toned body, resistance exercise is essential.

17. Get More Fiber

For weight loss, fiber is often recommended.

Although evidence is mixed, there are some studies that show fiber (especially viscous fibre) can help you lose weight and increase your satiety.

18. Increase your intake of fruits and vegetables

Many properties make fruits and vegetables effective in weight loss.

They are low in calories and high in fiber. They are very filling because of their high water content.

Studies have shown that people who eat fruits and vegetables tend to be less slender.

These foods are also very healthy, so it is important to eat them.

19. Good Sleep

Sleep is a very underrated , but it may just as important as exercising and eating well.

Study results show that poor sleep habits are one of the most important risk factors for obesity. It’s associated with an 89% increase in obesity risk in children, and 55% in adults.

20. Beat your Food Addiction

Recent research has shown that only 19.9% of North Americans and Europeans meet the criteria for Food Addiction.

Addiction is when you have overpowering cravings that you can’t stop eating.

should seek professional assistance. It is almost impossible to lose weight without overcoming your food addiction.

21. Get More Protein

Losing weight is possible by taking in protein.

A high-protein diet can boost metabolism by 80-100 calories daily while slashing 441 calories per diet.

Another study found that 25% of your daily calories could be converted to protein, which can reduce obsessive thoughts and cravings for food by up to 60%.

One of the best and easiest ways to lose weight is to add protein to your diet.

22. Whey Protein Supplement

Supplements such as protein supplement can be helpful if you are having trouble getting enough protein into your diet.

One study found that replacing calories with whey proteins can lead to weight loss of approximately 8 pounds and increase muscle mass.

23. Avoid sugary drinks, such as soda and fruit juice

Sugar in liquid form is worse than sugar. Study results show that liquid sugar calories may be the most fattening part of the modern diet.

One study found that sugar-sweetened drinks are associated with a 60% higher risk of obesity among children.

This also applies to juice, which contains the same amount of sugar as a soft drinks like Coca-Cola.

Consume whole fruits, but limit or eliminate fruit juice.

24. Real Food: Whole Foods with Only One Ingredient

You can be slimmer and healthier by eating single-ingredient foods.

These foods are very filling and can make it difficult to lose weight if they’re a large part of your diet.

These 20 most weight-loss-friendly foods are listed below.

25 Don’t Diet — Eat Healthy Instead

One of the greatest problems with diets is their limited effectiveness over the long-term.

People who diet tend not to gain weight, but studies have shown that it is more common for people to eat less.

Instead of trying to lose weight, focus on becoming a happier, healthier, and more fit person. Instead of focusing on starving your body, focus on feeding it.

The natural process of weight loss should follow.

26. Take it Slower

It may take your brain a while before you feel satisfied. Studies show that chewing slower can reduce calories and increase hormone production, which may help with weight loss.

You should also chew your food better. Research shows that chewing more thoroughly may help reduce calories in a meal.

These practices are part of mindful eating. It aims to slow down your food intake, and to pay more attention to each bite.

The bottom line

There are many ways to help you reach your weight loss goals.

Some of these tips can be used for dietary reasons, such as eating more protein and reducing sugar.

Others, such as improving your sleep quality and adding a routine to your workouts, are more lifestyle-based. To implement mindful eating, you can start by chewing slower.

These tips will help you get on the right track to your weight loss goals.

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