26 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.

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Here are 26 weight loss tips that are actually evidence-based.

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 (, ).

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 (, ).

If you don’t eat eggs, that’s fine. Any source of quality protein for breakfast should do the trick.

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

Green tea is available at most pharmacies, health stores, and grocery stores, as well as online.

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 ().

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 ().

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 ().

You can find glucomannan supplements not only at vitamin shops and pharmacies but also online.

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 (, , 22).

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

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, , ).

Using smaller plates has been shown to help some people automatically eat fewer calories ().

Some studies show that keeping a food diary or taking pictures of your meals can help you lose weight (, 31).

Anything that increases your awareness of what you are eating is likely to be beneficial.

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.

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 ( 34).

You can shop for probiotic supplements at many grocery stores, as well as online.

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 ().

Of course, it’s important not just to lose fat — you also want to build muscle. Resistance exercise is critical for a toned body.

Fiber is often recommended for weight loss.

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 ().

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

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 ().

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.

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 ().

Whey protein is available at most health stores and online.

For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children for each daily serving ().

Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like Coke ().

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

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.

Also consider chewing your food more thoroughly. Studies show that increased chewing may reduce calorie intake at a meal ().

These practices are a component of mindful eating, which aims to help you slow down your food intake and pay attention to each bite.

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.

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Originally published at https://www.healthline.com on August 22, 2018.