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 actually appear to be effective.
Here are 27 weight loss tips based on solid scientific evidence:
1. Drink water, especially before meals
It is often claimed that water can help with weight loss - and it's true.
Drinking water can boost metabolism by 24 to 30% over a 1 to 1.5 hour period, helping you burn a few more calories.
One study showed that drinking half a liter 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 water.
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 consume fewer calories over the next 36 hours as well as lose more weight and body fat.
If you don't eat eggs, that's fine. Any quality protein source 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 to 11% and increase fat burning by up to 10 to 29%.
Just make sure you don't add sugar or other high-calorie ingredients to your coffee. That will completely cancel out any benefit.
4. Take a natural fat burner supplement
A natural fat burner is an effective way to lose weight if paired with a healthy diet. Feel free to include it in your daily routine.
5. Drink green tea
Like coffee, green tea also has many benefits, including weight loss.
Although green tea contains small amounts of caffeine, it contains 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 as a green tea extract) can help you lose weight.
6. Try intermittent fasting
Intermittent fasting is a popular eating pattern in which people alternate between periods of fasting and nutrition.
Short-term studies suggest that intermittent fasting is as effective for weight loss as continuous calorie restriction.
In addition, it can reduce muscle loss typically associated with low-calorie diets. However, higher quality studies are needed before any stronger claims can be made.
7. Take a glucomannan supplement (Konjac)
A fiber called glucomannan found in konjac has been linked to weight loss in several studies.
This type of fiber absorbs water and stays in your gut for a while, making you feel more full and helping you consume fewer calories.
Studies show that people who supplement their nutrition with glucomannan lose slightly more weight than those who don't.
8. Reduce added sugar
Added sugar is one of the worst ingredients in the modern diet. Most people consume way too much of it.
Studies show that sugar (and high-fructose corn syrup) consumption is strongly associated with an increased risk of obesity, as well as conditions like type 2 diabetes and heart disease.
If you want to lose weight, cut back on added sugar. Just make sure you read labels, because even so-called "health foods" can be loaded with sugar.
9. Eat fewer refined carbs
Refined carbs include sugar and grains that have been stripped of their fibrous and nutritious parts. These include white bread and pasta.
Studies show that refined carbs can rapidly spike blood sugar, leading to hunger, cravings, and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity.
If you're going to eat carbs, make sure to eat them with their natural fiber.
10. Follow a low-carb diet
If you want to enjoy all the benefits of carb restriction, consider going all the way and committing to a low-carb diet.
Many studies show that such a diet can help you lose 2 to 3 times more weight than a low-fat diet while improving your health.
11. Use smaller plates
Using smaller plates has been shown to help some people automatically consume fewer calories.
However, the plate-size effect doesn't seem to affect everyone.
12. Exercise portion control or count calories
Portion control - simply eating less - or counting calories can be very helpful, for obvious reasons.
Some studies show that keeping a food journal or taking pictures of your meals can help you lose weight.
13. Always keep healthy foods around in case you get hungry
Keeping healthy foods around can prevent you from eating something unhealthy if you get a craving.
Snacks that are easy to carry and simple to prepare include whole fruit, nuts, baby carrots, yogurt, and hard-boiled eggs.
14. Take probiotic supplements
Taking probiotic supplements containing bacteria from the Lactobacillus subfamily has been shown to reduce fat mass.
However, this doesn't apply to all Lactobacillus species. Some studies have linked L. acidophilus to weight gain.
15. Eat spicy foods
Chili peppers contain capsaicin, a spicy compound that can boost metabolism and slightly reduce your appetite.
However, people can develop tolerance to the effects of capsaicin over time, which may limit its long-term effectiveness.
16. Do aerobic exercise
Doing aerobic exercise (cardio) is a great 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.
17. Lift weights
One of the worst side effects of a weight loss diet is that it tends to cause muscle loss and metabolic slowdown, often referred to as "starvation mode".
The best way to prevent this is to do some kind of resistance exercise, such as lifting weights. Studies show that weightlifting can help keep your metabolism high and prevent you from losing valuable muscle mass.
Of course, it's important not only to lose fat, but also to build muscle. Resistance exercise is essential for a toned body.
18. 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 in the long run.
19. Eat more vegetables and fruits
Vegetables and fruits have several properties that make them effective for weight loss.
They contain few calories but lots 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 than those who don't eat them frequently.
These foods are also very nutritious, so it's important to eat them for your overall health.
20. Sleep well (about 7/8 hours per night)
Sleep is very underrated but is just as important as eating healthy and exercising.
Studies show that poor sleep is one of the strongest risk factors for obesity, as it is linked to an 89% increased risk of obesity in children and 55% in adults.
21. Fight your food addiction
A recent study found that 19.9% of people in Europe meet the criteria for food addiction.
If you experience overwhelming cravings and can't seem to curb your eating, no matter how hard you try, you may be suffering from addiction.
In this case, seek professional help Trying to lose weight without first tackling food addiction is nearly impossible.
22. Eat more protein
Protein is the most important nutrient for weight loss.
A high-protein diet has been shown to boost metabolism by 80 to 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 the desire for late-night snacking in half.
Simply adding protein to your diet is one of the simplest and most effective ways to lose weight.
23. Whey protein supplement
If you're struggling 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 result in weight loss while increasing muscle mass.
24. Reduce sugary drinks, including soda and fruit juices
Sugar is bad, but sugar in liquid form is even worse. Studies show that calories from liquid sugar may be the most fattening aspect of the modern diet.
For example, one study found that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children for each daily serving.
Keep in mind that this also applies to commercial fruit juices, which contain a similar amount of sugar as a soft drink like coke.
Eat whole fruit, but limit or completely avoid the fruit juices available in supermarkets.
25. Eat whole, single-ingredient foods (real foods)
If you want to become a leaner and healthier person, then one of the best things you can do for yourself is eat whole, single-ingredient foods.
These foods nourish you naturally and it's very difficult to gain weight if the majority of your diet is based on them.
26. Don't diet - Eat healthy instead
One of the biggest problems with diets is that they rarely work in the long term.
On the contrary, 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 dieting, aim to become a healthier, happier and fitter person. Focus on nourishing your body instead of depriving it. A dietary rebalancing.
Weight loss should then follow naturally.
27. 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 consume fewer calories and increase the production of hormones linked to weight loss.
Studies show that increased chewing can 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 every bite.
The bottom line
Many techniques can support your weight loss goals.
Some of the tips above are purely dietary, involving eating more protein or cutting 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 toward mindful eating.
If you implement a handful of these tips, you'll be well on your way to reaching your weight loss goals.
