10 Weight Loss Tips

10 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.

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 (1, target="_blank"2).

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 (3).

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 (4, 5).

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% (6, 7, 8).

Just make sure not to add a bunch of sugar or other high-calorie ingredients to your coffee. That will completely negate any benefits.

4. Drink Green Tea

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, 10).

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 (11, 12).

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 (13).

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 (14).

6. Take a Glucomannan Supplement

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 (16).

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 (17, 18, 19).

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 (20, 21, 22).

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 (23, 24, 25).

10. Use Smaller Plates

Using smaller plates has been shown to help some people automatically eat fewer calories (26).

However, the plate-size effect doesn’t appear to affect everyone. Those who are overweight seem to be more affected (27, 28).

Most women will need to eat and drink fewer calories and get the right amount of healthy foods to lose weight. Increasing exercise or physical activity may help with weight loss, but choosing healthy foods (lean protein, whole grains, vegetables, and fruits) is what works best for many people to achieve a healthy weight.1 Combining healthy eating with increased physical activity is best. Talk to your doctor or nurse before starting any weight-loss program. He or she can work with you to find the best way for you to lose weight.

Your environment and other parts of your life may make weight loss more difficult. You may be able to take other steps, such as talking to your doctor about any medicines you take that may lead to weight gain, getting more sleep, or dealing with stress, that can also help you lose weight.

Yes and no. Men often lose weight more quickly than women. But, over time, weight loss usually evens out between women and men.

Men may lose weight more quickly because men usually have more muscle, while women may have more fat. Because muscle burns more calories than fat, men may be able to burn more calories at rest than women.

Because men are larger than women on average and have more muscle to support, men can usually eat more calories while still losing weight, compared to women. Portion control may be especially important for women. In one study, women who ate smaller portions of food (and less food overall) had lower BMIs than women who limited or avoided a certain type of food.² This approach seems to work better for women than men.³

It can be harder to lose weight after menopause. In fact, many women gain an average of 5 pounds after menopause.⁵ Lower estrogen levels may play a role in weight gain after menopause. But weight gain may be caused by your metabolism slowing down as you age, less-healthful eating habits, and being less active. You also lose muscle mass as you age, so you use fewer calories.

Staying active and eating healthy foods can help you stay on track with your weight-loss goals.

It can be tempting to follow a “crash” diet and drop many pounds right away. But women who lose weight gradually are more likely to keep it off. Talk to your doctor or nurse about your goals. Your doctor or nurse can help you develop a healthy eating and physical activity plan.