The weight loss industry is riddled with falsehoods. People are frequently told to undertake all sorts of bizarre activities, the majority of which have no evidence to back them up.
However, scientists have discovered a number of ways that appear to be beneficial over time. Healthline has collaborated with the weight loss and nutrition program Profile by Sanford to bring you 26 evidence-based weight loss tips.
1. Drink Water, Especially Before Meals
It is commonly asserted that drinking water can aid in weight loss, and this is accurate.
Drinking water can increase metabolism by 24–30% over 1–1.5 hours, allowing you to burn off a few more calories.
According to one study, drinking a half-liter (17 ounces) of water approximately half an hour before meals helped dieters eat fewer calories and lose 44 percent more weight than those who did not.
2. Eat Eggs For Breakfast
Eating whole eggs has a variety of health benefits, including aiding in weight loss.
According to research, replacing a grain-based breakfast with eggs will help you eat fewer calories for the next 36 hours while also losing more weight and body fat.
It's perfectly acceptable if you don't eat eggs. For breakfast, any high-quality protein source should suffice.
3. Drink Coffee (Preferably Black)
Coffee has been wrongfully vilified. High-quality coffee is high in antioxidants and can provide several health advantages.
Caffeine in coffee has been shown in studies to enhance metabolism by 3–11 percent and fat burning by 10–29 percent.
Just avoid adding a lot of sugar or other high-calorie items to your coffee. This will utterly eliminate any advantages.
4. Drink Green Tea
Green tea, like coffee, has numerous advantages, one of which is weight loss.
Though green tea contains trace quantities of caffeine, it is high in potent antioxidants known as catechins, which are thought to function in tandem with caffeine to boost fat burning.
Although the evidence is conflicting, numerous studies demonstrate that drinking green tea (or taking a green tea extract supplement) can help you lose weight.
5. Try Intermittent Fasting
Intermittent fasting is a popular eating pattern in which people alternate between fasting and eating periods.
Intermittent fasting appears to be as beneficial for weight loss as continuous calorie restriction in short-term research.
Furthermore, it may minimize the muscle mass loss that is commonly associated with low-calorie diets. However, higher-quality investigations are required before making any firmer statements.
Best Way to Lose Weight
Here are some ways to lose weight that employ healthy eating, potentially lower carbs, and that aim to:
Reduce your appetite
Cause fast weight loss
Improve your metabolic health at the same time
Cut back on refined carbs
Eat protein, fat, and vegetables
Move your body
Weight Loss Tips
Here are 9 more tips to lose weight faster:
Eat a high protein breakfast. Eating a high protein breakfast could help reduce cravings and calorie intake throughout the day.
Avoid sugary drinks and fruit juice. Empty calories from sugar aren’t useful to your body and can hinder weight loss.
Drink water before meals. One study showed that drinking water before meals reduced calorie intake and may be effective in weight management.
Choose weight-loss-friendly foods. Some foods are better for weight loss than others. Here is a list of healthy weight-loss-friendly foods.
Eat soluble fiber. Studies show that soluble fibers may promote weight loss. Fiber supplements like glucomannan can also help.
Drink coffee or tea. Caffeine consumption can boost your metabolism.
Base your diet on whole foods. They’re healthier, more filling, and much less likely to cause overeating than processed foods.
Eat slowly. Eating quickly can lead to weight gain over time, while eating slowly makes you feel more full and boosts weight-reducing hormones.
Get good quality sleep. Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain.
Weight Loss Plan
Meal Plan Examples for Rapid Weight Loss. These sample meal plans are low carb, with carbs limited to 20–50 grams per day. Protein, healthy fats, and vegetables should be included in each meal.
If you’d prefer to lose weight while still eating complex carbs, add in some healthy whole grains such as:
poached egg with sliced avocado and a side of berries
spinach, mushroom, and feta crustless quiche
green smoothie with spinach, avocado, and nut milk and a side of cottage cheese
unsweetened Greek yogurt with berries and almonds
smoked salmon with avocado and a side of asparagus
lettuce wrap with grilled chicken, black beans, red pepper, and salsa
kale and spinach salad with grilled tofu, chickpeas, and guacamole
BLT wrap with celery sticks and peanut butter
enchilada salad with chicken, peppers, mango, avocado, and spices
ground turkey bake with mushrooms, onions, peppers, and cheese
antipasto salad with white beans, asparagus, cucumbers, olive oil, and Parmesan
roasted cauliflower with tempeh, Brussels sprouts, and pine nuts
salmon baked with ginger, sesame oil, and roasted zucchini
cauliflower hummus and veggies
healthy homemade trail mix with nuts and dried fruit
cottage cheese with cinnamon and flaxseeds
spicy roasted chickpeas
roasted pumpkin seeds
strawberries and brie
How to Start Losing Weight
Do not skip breakfast
Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.
Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.
Get more active
Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.
Drink plenty of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.
Eat high fibre foods
Foods high in fiber can help you feel fuller for longer, which is ideal for reducing weight. Fibre is only found in plant-based foods including fruits and vegetables, oats, wholegrain bread, brown rice and pasta, and beans, peas, and lentils.
Read food labels
Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.
Use a smaller plate
Fewer plates can assist you in eating smaller meals. You may be able to gradually get used to eating smaller portions without becoming hungry if you use smaller dishes and bowls. It takes approximately 20 minutes for the stomach to signal the brain that it is full, so eat carefully and stop eating before you feel full.
Do not ban foods
Do not eliminate any foods from your weight loss regimen, especially those you enjoy. Food bans will just increase your desire for them. There's no reason you can't have a treat now and again as long as you stick to your daily calorie limit.
Do not stock junk food
To avoid temptation, don't keep junk food at home, such as chocolate, cookies, chips, and sugary fizzy beverages. Instead, choose unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice as healthful snacks.
Cut down on alcohol
A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.
Plan your meals
Plan your breakfast, lunch, supper, and snacks for the week, keeping in mind your calorie allowance. Make a weekly shopping list if you find it useful.
Reduced appetite and hunger are expected if you cut back on carbs or replace refined carbs with complex carbs. This eliminates one of the primary reasons why it is so tough to stick to a weight loss regimen.
You can consume good food until you're full and yet lose a considerable amount of fat with a consistent low carb or reduced calorie eating plan.
The first loss in water weight can result in a drop in the scales within a few days. It takes longer to lose fat.