26 Weight Loss Tips That Are Actually Evidence-Based

6/14/2020 26 Weight Loss Tips That Are Actually Evidence-Based
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NUTRITION u Evidence Based
26 Weight Loss Tips That Are Actually

Evidence-Based
Written by Kris Gunnars, BSc on August 22, 2018
If you buy something through a link on this page, we may earn a small commission.
How this works.
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.
https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips 1/15
1. Drink Water, Especially Before Meals

It is often claimed that drinking water can help with weight loss — and
that’s 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 (1  , 2  ).
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 (3  ).
2. Eat Eggs For Breakfast

Eating whole eggs can have all sorts of benefits, 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 as well as lose more weight
and body fat (4  , 5  ).
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)

Coffee has been unfairly demonized. Quality coffee is loaded with
antioxidants and can have numerous health benefits.
Studies show that the caffeine in coffee can boost metabolism by 3–11%
and increase fat burning by up to 10–29% (6  , 7  , 8  ).
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

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 (9, 10  ).
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 (11  , 12  ).
Green tea is available at most pharmacies, health stores, and grocery

stores, as well as online.
5. Try Intermittent Fasting

Intermittent fasting is a popular eating pattern in which people cycle
between periods of fasting and eating.
Short-term studies suggest intermittent fasting is as effective for weight

loss as continuous calorie restriction (13  ).
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 (14  ).
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 (15).
Studies show that people who supplement with glucomannan lose a bit
more weight than those who don't (16  ).
You can find glucomannan supplements not only at vitamin shops and
pharmacies but also online.
7. Cut Back on Added Sugar

Added sugar is one of the worst ingredients in the modern diet. Most
people consume way too much.
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 (17  , 18  , 19  ).
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

Refined carbohydrates include sugar and grains that have been stripped
of their fibrous, nutritious parts. These include 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 (20  , 21  , 22).
If you're going to eat carbs, make sure to eat them with their 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 (23, 24  , 25  ).
10. Use Smaller Plates

Using smaller plates has been shown to help some people automatically
eat fewer calories (26  ).
However, the plate-size effect doesn’t appear to affect everyone. Those

who are overweight seem to be more affected (27  , 28  ).
11. Exercise Portion Control or Count Calories

Portion control — simply eating less — or counting calories can be very
useful, for obvious reasons (29  ).
Some studies show that keeping a food diary or taking pictures of your
meals can help you lose weight (30  , 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
Keeping healthy food nearby can help prevent you from eating something
unhealthy if you become excessively 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

Taking probiotic supplements containing bacteria of the Lactobacillus
subfamily have been shown to reduce fat mass (32  , 33  ).
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

Chili peppers contain capsaicin, a spicy compound that can boost
metabolism and reduce your appetite slightly (35  , 36  ).

However, people may develop tolerance to the effects of capsaicin over
time, which may limit its long-term effectiveness (37  ).
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
(38  , 39  ).
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 starvation mode (40  ,
41  ).
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
(42  , 43  ).
Of course, it's important not just to lose fat — you also want to build
muscle. Resistance exercise is critical for a toned body.
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 (44  , 45  ).
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. 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 (46  ).
These foods are also very nutritious, so eating them is important for your
health.
19. 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 (47  ).
20. Beat Your Food Addiction

A recent study found that 19.9% of people in North America and Europe
fulfill the criteria for food addiction (48  ).
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

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 (49  ,
50  , 51  ).
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 (52  ).
Simply adding protein to your diet is one of the easiest and most effective
ways to lose weight.
22. Supplement With Whey Protein 
If you struggle to get enough protein in your diet, taking a supplement —

such as protein powder — can help.
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 (53  ).
Whey protein is available at most health stores and online.
23. Don't Do Sugary Drinks, Including Soda and

Fruit Juice
Sugar is bad, but sugar in liquid form is even worse. Studies show that
calories from liquid sugar may be the single most fattening aspect of the
modern diet (54  ).
For example, one study showed that sugar-sweetened beverages are

linked to a 60% increased risk of obesity in children for each daily serving
(55  ).
Keep in mind that this applies to fruit juice as well, which contains a similar
amount of sugar as a soft drink like Coke (56  ).
Eat whole fruit, but limit or avoid fruit juice altogether.
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 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.
25. 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
(57  ).
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

Your brain may take a while 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
(58  , 59  ).
Also consider chewing your food more thoroughly. Studies show that
increased chewing may reduce calorie intake at a meal (60  ).
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

Numerous techniques can aid your weight loss goals.
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.
ADVERTISEMENT
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
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off. Your program is customized towards your goals and fitness needs.
Just take a quick assessment and get started today.
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NUTRITION u Evidence Based

26 Weight Loss Tips That Are Actually

The weight loss industry is full of myths.

However, over the years, scientists have found a number of strategies

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

2. Eat Eggs For Breakfast

3. Drink Coffee (Preferably Black)

Just make sure not to add a bunch of sugar or other high-calorie

4. Drink Green Tea

Though green tea contains small amounts of caffeine, it is loaded with

Green tea is available at most pharmacies, health stores, and grocery

5. Try Intermittent Fasting

Short-term studies suggest intermittent fasting is as effective for weight

Additionally, it may reduce the loss of muscle mass typically associated

6. Take a Glucomannan Supplement

7. Cut Back on Added Sugar

Studies show that sugar (and high-fructose corn syrup) consumption is

8. Eat Less Refined Carbs

10. Use Smaller Plates

However, the plate-size effect doesn’t appear to affect everyone. Those

11. Exercise Portion Control or Count Calories

12. Keep Healthy Food Around in Case You Get

Start a custom weight loss program

START FOR FREE

13. Take Probiotic Supplements

However, the same doesn’t apply to all Lactobacillus species. Some

14. Eat Spicy Foods

15. Do Aerobic Exercise

16. Lift Weights

The best way to prevent this is to do some sort of resistance exercise

17. Eat More Fiber

18. Eat More Vegetables and Fruits

19. Get Good Sleep

20. Beat Your Food Addiction

If you experience overpowering cravings and can't seem to curb your

21. Eat More Protein

Eating a high-protein diet has been shown to boost metabolism by 80–

22. Supplement With Whey Protein 

If you struggle to get enough protein in your diet, taking a supplement —

Whey protein is available at most health stores and online.

23. Don't Do Sugary Drinks, Including Soda and

For example, one study showed that sugar-sweetened beverages are

Eat whole fruit, but limit or avoid fruit juice altogether.

24. Eat Whole, Single-Ingredient Foods (Real

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

25. Don't Diet — Eat Healthy Instead

Instead of going on a diet, aim to become a healthier, happier and fitter

Weight loss should then follow naturally.

26. Chew More Slowly

These practices are a component of mindful eating, which aims to help

The bottom line

Others — such as improving sleep quality or adding a workout routine —

Start a custom weight loss program

Just take a quick assessment and get started today.

START FOR FREE

READ THIS NEXT

A 7-Step Plan to Lose 10 Pounds in Just One

How to Lose Weight Fast: 3 Simple Steps,

20 Common Reasons Why You're Not Losing