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 10 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.
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.
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.
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%.
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 green coffee beans, 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.
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.
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.
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.
6. Green Coffee Bean Extract
Green coffee bean extract, promoted by American celebrity physician and talk-show host Dr Oz, is one of the most popular weight loss supplements on the market. Basically, green coffee beans are coffee beans that have not yet been roasted. These coffee beans contain higher levels of chlorogenic acid than regular, roasted coffee beans. It is claimed that the substance, chlorogenic acid, may offer health benefits other than helping you lose weight.
Does green coffee help you lose weight?
Chlorogenic acid, the main ingredient in green coffee beans, is thought to affect how the body processes metabolism and blood sugar. Studies in animals (mice and rats) showed that the compound can help reduce body weight, as well as decrease fat absorbed from the diet. Chlorogenic acid may also help reduce fat stored in the liver and improve the function of adiponectin, the fat-burning hormone. Several studies suggested that caffeine can increase metabolism by up to 3-11 per cent.
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.
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.
8. 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.
If you’re going to eat carbs, make sure to eat them with their natural fiber.
9. Go on a Low-Carb Diet
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.
10.Take Probiotic Supplements
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.
You can shop for probiotic supplements at many grocery stores, as well as online.
The bottom line
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.