Weight Loss Tips That Are Actually Evidence-Based
A woman who lost a lot of weight.

Weight Loss Tips That Are Actually Evidence-Based

pathmedical Nutrition

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

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).

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 (2).

Drink Coffee – 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% (3). Just make sure not to add a bunch of sugar or other high-calorie ingredients to your coffee. That will completely negate any benefits.

Drink Green Tea – Green tea 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 (4).

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

Exercise Portion Control or Count Calories – Some studies show that keeping a food diary or taking pictures of your meals can help you lose weight (6). Anything that increases your awareness of what you are eating is likely to be beneficial.

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 (7).

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. If you implement a handful of these tips, you’ll be well on your way to your weight loss goals.

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1. https://www.ncbi.nlm.nih.gov/pubmed/14671205
2. https://www.ncbi.nlm.nih.gov/pubmed/16373948
3. https://www.ncbi.nlm.nih.gov/pubmed/7486839
4. http://www.sciencedirect.com/science/article/pii/S0031938410000703
5. https://www.ncbi.nlm.nih.gov/pubmed/10049982
6. https://www.ncbi.nlm.nih.gov/pubmed/21185970
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2398753/