Weight Loss Tips That Are Actually Evidence-Based

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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.

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 (1Trusted Source, 2Trusted Source).

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
(3Trusted Source).

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 (4Trusted Source, 5Trusted Source).

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% (6Trusted Source, 7Trusted Source, 8Trusted Source).

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, 10Trusted
Source).
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 (11Trusted Source, 12Trusted Source).

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 (13Trusted Source).

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 (14Trusted Source).

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 (15Trusted Source).

Studies show that people who supplement with glucomannan lose a bit more weight than those who
don’t (16Trusted Source).

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 (17Trusted
Source, 18Trusted Source, 19Trusted Source).

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.