20 Weight Loss Measures That Actually Work

The weight loss industry is full of myths.

People are often advised to do all kinds of crazy things, most of which have no evidence behind them.

However, over the years, scientists have found several strategies that seem effective.

Here are 20 weight loss tips that are truly evidence-based.

20 Weight Loss Measures That Actually Work


1. Drink Water, Especially Before Meals

It is often claimed that drinking water can help in weight loss - and this is true.

Drinking water over a period of 1–1.5 hours can increase metabolism by 24–30%, which will help you burn some more calories.

One study showed that dieters eat fewer calories and lose 44% more weight by drinking half a liter (17 ounces) of water half an hour before a meal, compared to those who do not drink water.

2. Eat Eggs For Breakfast

Eating whole eggs can have all kinds of benefits, including helping to lose weight.

Studies show that replacing cereal-based breakfasts with eggs can help you eat fewer calories for the next 36 hours as well as reduce overweight 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 incorrectly demolished. Quality coffee is loaded with antioxidants and can have many health benefits.

Studies show that caffeine in coffee can increase metabolism by 3–11% and fat burning by 10–29%.

Just make sure not to add a bunch of sugar or other high-calorie content to your coffee. This will negate any benefit altogether.

You can shop for coffee at your local grocery store, as well as online.

4. Drink Green Tea

Like coffee, green tea also has many benefits, one of them being weight loss.

Although green tea contains small amounts of caffeine, it is replenished with a powerful antioxidant called catechin, which is believed to work synergistically with caffeine to increase fat burning.

Although the evidence is mixed, many studies suggest that green tea (either as a drink or as a supplement to green tea extract) can help you lose weight.

Green tea is available at most pharmacies, health shops and grocery stores, as well as online.

5. Try Intermittent Fasting

Intermittent fasting is a popular eating method in which people cycle between fasting and eating periods.

Short-term studies suggest that intermittent fasting is as effective as sustained calorie restriction for weight loss.

Additionally, it can reduce muscle loss usually associated with a low-calorie diet. However, high-quality studies are required before any strong claims can be made.

6. Take a Glucomannan Supplement

A fiber called glucomannan has been linked to weight loss in several studies.

This kind of fiber absorbs water and sits in your intestine for a while, which makes you feel more full and helps you eat fewer calories.

Studies show that people who supplement with glucomannan lose slightly more weight than those who do not.

You can find glucomannan supplements not only in vitamin shops and pharmacies but also online.

7. Cut Back on Added Sugar

Sugar is one of the worst ingredients in the modern diet. Most people eat way too much.

Studies show that consumption of sugar (and high fructose corn syrup) 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 excess sugar. Just be sure to read the label, 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 rapidly increase blood sugar, leading to hunger, cravings, and increased food intake a few hours later. Eating refined carbs is strongly associated with obesity.

If you are going to eat carbs, be sure to eat them with your natural fiber.

9. Go on a Low-Carb Diet

If you want to get all the benefits of carb restriction, consider going all the way and commit to a low carb diet.

Many studies suggest that such a diet can help you lose at least 2–3 times weight, while as a standard low-fat diet it improves your health.

10. Use Smaller Plates

Using small plates has been shown to help some people eat fewer calories automatically.

However, the effect of plate size does not affect everyone. People who are overweight are more affected.

11. Exercise Portion Control or Count Calories

Fraction control - simply eating less - or counting calories can be very useful for obvious reasons.

Some studies suggest that keeping a food diary or taking pictures of your food can help you lose weight.

Whatever you are eating increases your awareness of whatever is likely to be beneficial.

12. Keep Healthy Food Around in Case You Get Hungry

If you become excessively hungry, keeping healthy food nearby can prevent you from eating anything unhealthy.

Easily portable and ready-to-eat snacks include whole fruits, nuts, baby carrots, yogurt, and hard-boiled eggs.

13. Take Probiotic Supplements

Taking probiotic supplements containing bacteria of Lactobacillus has been shown to reduce fat mass.

However, the same does not apply to all Lactobacillus species. Some studies showed L. with weight gain. Acidophilus is added.

You can shop for probiotic supplements at many grocery stores, as well as online.

14. Eat Spicy Foods

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.

15. 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 abdominal fat, unhealthy fat that builds up around your organs and causes metabolic diseases.

16. Lift Weights

One of the worst effects of dieting is that it causes 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 weight lifting can help keep your metabolism high and prevent you from losing valuable muscle.

Of course, this is not only important for losing fat - you also want to build muscle. Resistance exercise is important for a toned body.

17. Eat More Fiber

Fiber is often recommended for weight loss.

Although evidence is mixed, some studies suggest that fiber (especially viscous fiber) can increase satiety and help you control your weight over a longer period of time.

18. Eat More Vegetables and Fruits

Vegetables and fruits have many 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, which causes them to replenish a lot.

Studies show that people who eat vegetables and fruits lose weight.

These foods are also very nutritious, so eating them is important for your health.

19. Get Good Sleep

Sleep is very little but perhaps as important as eating healthy and exercising.

Studies show that poor sleep is one of the strongest risk factors for obesity, as it is associated with an 89% risk of obesity in children and 55% in adults.

20. Beat Your Food Addiction

A recent study found that 19.9% of people in North America and Europe meet food addiction criteria.

If you experience overweight craving and cannot control your food, you can suffer from addiction any time you try.

In this case, seek professional help. Trying to lose weight without food addiction for the first time is impossible.

The bottom line

Many techniques can help your weight loss goals.

Some of the above suggestions are purely dietary, including eating more protein or cutting back on added sugar.

Others - such as improving sleep quality or adding workout routines - are more lifestyle based. For example, chewing more slowly is a step that you can eat mindlessly.

If you implement some of these tips, you will be well on your way to your weight loss goals.

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