26 Weight Loss Tips That Are Actually Evidence-Based
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.
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 (
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 (
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.
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% (
Just make sure not to add a bunch of sugar or other high-calorie ingredients to your coffee. That will completely negate any benefits.
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,
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 (
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 (
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 (
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.
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 (
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 (
However, the plate-size effect doesn’t appear to affect everyone. Those who are overweight seem to be more affected (
Portion control — simply eating less — or counting calories can be very useful, for obvious reasons (
Some studies show that keeping a food diary or taking pictures of your meals can help you lose weight (
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).
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 (
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 (
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 (
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 (
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.
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 (
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 (
A recent study found that 19.9% of people in North America and Europe fulfill the criteria for food addiction (
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.
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 (
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 (
Simply adding protein to your diet is one of the easiest and most effective ways to lose weight.
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 (
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 (
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.
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.
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.
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 (
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.
NUTRITION
20 Best Superfoods for Weight Loss
“Superfoods” is a word often used for nutrient-rich ingredients that confer major health benefits.
Besides promoting overall health, many superfoods contain specific compounds, antioxidants, and micronutrients that may enhance weight loss.
Here are 20 of the best superfoods for weight loss, all backed by science.
Kale is a leafy green vegetable that’s well known for its health-promoting properties.
It’s a great source of antioxidants and several key nutrients, including manganese and vitamins C and vitamin K (
Kale is also low in calories and high in fiber, a compound that moves slowly through the digestive tract and helps keep you feeling fuller for longer, which may support weight loss (
Try adding kale to your favorite salads, sautéing it with garlic for an easy side dish, or using it to add a pop of color to pasta dishes.
Berries like strawberries, blueberries, and blackberries are vibrant, flavorful, and highly nutritious.
For example, blueberries are rich in fiber and vitamins C and K (
They can also help satisfy your sweet tooth while providing fewer calories than many other high sugar snacks or desserts (
Berries work well in smoothies or as a topping for yogurt or oatmeal. They also make an excellent snack, either on their own or combined with other fruits in a fruit salad.
Broccoli is a nutrient-dense superfood and an excellent addition to a healthy weight loss diet.
In particular, broccoli is a great source of fiber and micronutrients, such as vitamin C, folate, potassium, and manganese (
Multiple studies also show that upping your intake of cruciferous vegetables, including broccoli, could help prevent weight gain over time (
Add a bit of garlic, lemon juice, or Parmesan — or all three — to your broccoli for a quick and easy side dish. You can also try adding broccoli to salads, casseroles, quiches, or pasta dishes to ramp up their nutritional value.
Chia seeds are loaded with important nutrients, including omega-3 fatty acids, calcium, magnesium, and manganese (
They’re also packed with soluble fiber, which is a type of fiber that absorbs water and forms a gel in the digestive tract (
Research suggests that consuming soluble fiber may be linked to increased weight loss and body fat loss (
Chia seeds are also high in protein, which can help reduce hunger and regulate your appetite (
Try sprinkling chia seeds over your favorite smoothies, yogurts, or oat bowls to enhance the flavor and texture.
Eggs are versatile, delicious, and simple to prepare. It’s easy to see why they’re one of the best superfoods for weight loss.
In fact, eggs are packed with a variety of essential vitamins and minerals in each serving, including selenium, vitamin B12, riboflavin, and phosphorus (
Additionally, eggs are brimming with protein, which can help promote feelings of fullness to boost weight loss (
Hard-boiled eggs make a great snack sprinkled with some salt and pepper or a bit of hot sauce. You can also enjoy eggs in omelets, quiches, breakfast burritos, and stir-fries.
Avocados are popular for their unique taste and texture, as well as their impressive nutrient profile.
In particular, avocados high in potassium, folate, and vitamins C and K (
Although avocados are considered a calorie-dense food, they’re loaded with fiber and heart-healthy unsaturated fats, which can keep you feeling full between meals to help you lose weight (
Avocados can bring a creamy texture and rich flavor to toast, salads, soups, or scrambled eggs. They also make an excellent addition to sauces and dips like guacamole, hummus, and salsa.
Sweet potatoes are a vibrant, delicious, and nutritious superfood.
They’re loaded with antioxidants, along with vitamins A and C, manganese, and B vitamins (
What’s more, sweet potatoes are high in fiber, which can slow stomach emptying to boost both weight loss and fat loss (
You can bake, mash, boil, or sauté sweet potatoes and enjoy them as a filling snack or side dish.
Kimchi is a common ingredient in Korean cuisine. It typically consists of salted, fermented vegetables like cabbage and radish.
Sauerkraut is the European version of this dish, also typically made with fermented cabbage.
Like other fermented foods, kimchi and sauerkraut are great sources of probiotics. These are a type of beneficial bacteria also found in your gut, and they support several aspects of health (
Interestingly, some studies suggest that probiotic supplements may play a role in weight regulation and affect appetite and feelings of fullness (
To squeeze more probiotics into your diet, try eating kimchi with rice or adding it to stews, grain bowls, or noodle dishes. Sauerkraut goes well in wraps and burgers and alongside sausages, including vegan varieties. It also pairs well with cheese.
There are no rules for how to eat kimchi and sauerkraut, so feel free to experiment with your food pairings. Many people also eat them on their own.
When you’re choosing kimchi and sauerkraut, avoid varieties that contain added preservatives or sugar, as well as those that have been pasteurized. Look in the refrigerated section of your grocery store.
You can also easily make your own kimchi or sauerkraut at home.
Also sometimes referred to as sweet peppers, bell peppers are a highly nutritious veggie available in a variety of colors.
They’re rich in fiber and boast an array of other important nutrients, including vitamin C, vitamin B6, and potassium (
Thanks to their high water content, they’re also very low in calories and can replace other ingredients in your diet to decrease your daily calorie intake and support weight loss (
Pair bell peppers with hummus, tzatziki, or yogurt dip for a quick and easy low calorie snack. Alternatively, try dicing them and adding them to soups, salads, or stir-fries to brighten your dishes.
Chickpeas, also known as garbanzo beans, are a type of legume closely related to other types of beans, including kidney beans, black beans, and pinto beans.
Each serving of chickpeas is high in manganese, folate, phosphorus, and copper (
Chickpeas are also high in fiber and protein, which can slow digestion, regulate your appetite, and promote weight loss (
You can swap chickpeas in for other sources of protein in meals to give any recipe a plant-based twist. You can also bake or roast chickpeas and season them with your favorite spices for a simple snack.
Apples are not only one of the most popular fruits on the planet but also one of the most nutritious.
Apples are chock-full of antioxidants, plus essential micronutrients like vitamin C and potassium (
They also contain a specific type of soluble fiber called pectin, which animal studies have shown may help reduce food intake and increase weight loss (
Studies have suggested that including apples in a healthy diet may promote weight loss and improve your overall health (
You can enjoy apples in their whole, raw form for a healthy, high fiber snack. They’re also delicious sliced up and paired with peanut butter, cream cheese, or yogurt dip.
Spinach is a popular leafy green vegetable originally from ancient Persia.
It’s low in calories and high in fiber, vitamins C and A, and iron (
What’s more, spinach contains thylakoids, which are a type of plant compound that may delay fat digestion and reduce hunger and cravings (
In addition to salads, there are plenty of other creative ways to add spinach to your diet. Try adding it to stir-fries, soups, smoothies, or pasta dishes to bring some extra color and micronutrients to your meal.
Walnuts are a type of tree nut known for containing many healthy nutrients.
Along with being rich in omega-3 fatty acids, walnuts contain a concentrated amount of vitamin E, folate, and copper (
Although they’re relatively high in calories, studies show that the body absorbs 21% fewer calories from walnuts than expected based on their nutritional value (
Studies have also shown that walnuts may reduce hunger and appetite, which could be beneficial for long-term weight loss (
Walnuts are great for adding a heart-healthy crunch to salads, cereals, oatmeal, or yogurt. You can also season and toast them for a tasty, filling snack.
Oats are a whole grain food and beloved breakfast staple. Their scientific name is Avena sativa.
They’re a good source of fiber, manganese, phosphorus, copper, and protein (
Thanks to the plentiful protein and fiber in oats, they may be beneficial for weight management and appetite control, according to several studies (
Besides oatmeal, you can also enjoy oats in yogurt, smoothies, porridge, or baked goods.
Tomatoes are a tangy, flavorful superfood and an excellent addition to a well-rounded weight loss diet.
Tomatoes are also jam-packed with antioxidants, as well as vitamins and minerals, including vitamins C and K and potassium (
Additionally, because of their high water content, tomatoes have a low calorie density, which could help support long-term weight loss (
Tomatoes can add a zip of flavor to salads, wraps, and sandwiches. You can also use them to whip up delicious soups, sauces, salsas, and jams.
Green tea is a potent source of disease-fighting polyphenols and antioxidants.
In particular, green tea is rich in antioxidants like quercetin, chlorogenic acid, and theogallin (
It’s also high in epigallocatechin gallate (EGCG), an antioxidant that may help increase weight loss, boost metabolism, and reduce belly fat when taken in high doses (
You can brew a cup of green tea and enjoy it as is, or try adding a bit of lemon, honey, or ginger for some extra flavor.
Salmon is a type of fatty fish notable for its impressive nutritional profile.
Salmon not only contains a good amount of heart-healthy omega-3 fatty acids in each serving but also high amounts of B vitamins, selenium, and potassium (
It’s also one of the best sources of protein available, which can help manage your appetite and enhance feelings of fullness (
You can bake, sear, grill, or pan-fry salmon and pair it with your choice of herbs, veggies, and whole grains for a healthy, wholesome meal.
Grapefruit is a popular citrus fruit that’s known for its distinct flavor, which can be sour, slightly sweet, and a little bitter.
Each serving of grapefruit contains a good amount of the fiber and vitamin A and C that you need each day (
It’s also low in calories, and some older human and animal studies have shown it may increase weight loss and fat burning (
One of the most popular ways to enjoy grapefruit is by sprinkling it with a bit of salt and sugar. You can also add grapefruit to salads, salsas, smoothies, or juices.
Yogurt is a dairy product that’s high in calcium, vitamin B12, phosphorus, and riboflavin (
Some yogurt varieties, including Greek yogurt, are especially high in protein, which could be beneficial for weight loss (
Certain types also contain probiotics, which may be involved in weight control and appetite regulation (
Multiple studies have shown that eating yogurt is linked to a lower body weight and reduced risk of developing metabolic disease and type 2 diabetes (
Try topping your yogurt with some fresh fruit, nuts, and seeds, or mix it into dips and spreads to give recipes a healthy, high protein upgrade.
Quinoa is a whole grain superfood that has gained popularity in recent years.
In addition to its rich protein and fiber contents, quinoa contains plenty of manganese, magnesium, folate, and phosphorus (
Plus, it’s one of the few plant-based sources of complete protein, meaning that it contains all nine of the essential amino acids your body needs. Its protein content may help decrease hunger and appetite (
You can swap quinoa in for other grains, including rice, couscous, or barley, in your favorite dishes. It also makes a great addition to grain salads, soups, stews, and veggie burgers.
Many superfoods can help support your weight loss efforts.
These foods not only contain high amounts of important vitamins and minerals but also nutrients that may promote weight loss, such as protein and fiber.
To get the best results from eating these foods, enjoy them as part of a healthy, well-rounded diet and pair them with a variety of other nutrient-dense ingredients.
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