Health

Top 30 Best Tips to Lose Weight (Backed by Medical Science)

Woman stepping on scale, canon 1Ds mark III

You can find a lot of irrelevant information about weight loss on the Internet.

Many of the recommendations are questionable and not based upon any science.

There are many natural ways to get the job done that have been tested and proven effective.

These are 30 simple ways to lose weight naturally.

1. Include protein in your diet

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When it comes to weight loss, protein is the king of nutrients.

The body burns calories while digesting and metabolizing protein. A high-protein diet can increase metabolism by as much as 80 to 100 calories per day (1TrustedSource, 2TrustedSource).

High-protein diets can make you feel fuller and less hungry. Studies show that high-protein diets result in consuming over 400 calories less per day (3Trusted Source, 4-Trusted Source).

Even something as simple and straightforward as eating eggs for breakfast can have powerful effects (4TrustedSource, 5TrustedSource, 6TrustedSource).

2. Consume Whole, Single-Ingredient Meals

You can make a significant improvement in your health by eating whole, single-ingredient meals.

This will help you to eliminate most processed foods, sugars, and fats.

Whole foods are generally very filling and easy to maintain healthy calorie limits (7Trusted source).

Consuming whole foods provides your body with all the essential nutrients it requires to function well.

As a side effect of eating whole food, weight loss is often a natural result.

3. Avoid processed foods

Processed foods are usually high in added sugars, added fats and calories.

Furthermore, processed foods are designed to encourage you to eat as many as possible. They are more likely to lead to addictive eating than unprocessed food (8Trusted Source).

4. Stock up on healthy snacks and food

Research has shown that eating habits and weight are affected by the food we eat at home (9TrustedSource, 10TrustedSource, 11TrustedSource).

By always having healthy food available, you reduce the chances of you or other family members eating unhealthy.

You can also find healthy snacks that you can make at home and bring with you when on the move.

These include yogurt, whole fruit, nuts, carrots,and hard-boiled eggs.

5. Limit your intake of added sugar

Consuming a lot of sugar can lead to some of the most serious diseases in the world, such as type 2 diabetes and heart disease.

Americans consume about 15 teaspoons of sugar daily on average. This amount is usually hidden in various processed foods, so you may be consuming a lot of sugar without even realizing it (15).

Since sugar goes by many names in ingredient lists, it can be very difficult to figure out how much sugar a product actually contains.

A great way to improve your diet is to reduce your sugar intake.

6. Get Water

There is actually truth to the claim that drinking water can help with weight loss.

Drinking 0.5 liters (17oz) of water can increase your calories by 24-30% over an hour (16TrustedSource, 17TrustedSource, 18TrustedSource, 19TrustedSource).

Drinking water prior to meals can also reduce calorie intake, particularly for older adults (20Trusted Source, 21TrustedSource).

Water is especially good for weight loss when it replaces high-calorie and sugary beverages (22TrustedSource, 23TrustedSource).

7. Unsweetened Coffee

Fortunately, people are realizing that coffee is a healthy beverage that is loaded with antioxidants and other beneficial compounds.

Drinking coffee may help you lose weight by increasing your energy and calorie burn (24TrustedSource, 25TrustedSource, 26TrustedSource).

Caffeinated coffee can increase your metabolism by 3-11%, and lower your risk of developing type II diabetes by 23-50% (27TrustedSource, 28TrustedSource, 29TrustedSource).

Black coffee can also help you lose weight, as it is very filling and has almost no calories.

8. Supplement with Glucomannan

Glucomannan is one of several weight loss pills that has been proven to work.

This natural, water-soluble dietary fiber is made from roots of the konjac plants, also known under the name elephant yam.

Glucomannan has low calories and takes up space in your stomach, which delays the stomach’s emptying. It reduces protein and fat absorption and supports beneficial gut bacteria (32Trusted Source), 31TrustedSource, 32TrustedSource).

It is thought that its extraordinary ability to absorb water makes it an effective weight loss aid. One capsule can turn a whole glass of water into gel.

Shop for glucomannan supplements online.

9. Avoid Liquid Calories

Liquid calories come from beverages like sugary soft drinks, fruit juices, chocolate milk and energy drinks.

These drinks can be harmful to your health in many ways, including an increase in the risk of obesity. One study showed a drastic 60% increase in the risk of obesity among children, for each daily serving of a sugar-sweetened beverage (33Trusted Source).

Important to remember that liquid calories are not registered by your brain the same as solid calories. This means that these calories will be added on top of all other food you consume (34TrustedSource, 35TrustedSource).

10. Limit your intake of refined carbs

Refined carbs are carbs that have had most of their beneficial nutrients and fiber removed.

Refinement leaves only easily digestible carbs. This can increase your risk of overeating or developing disease (36TrustedSource, 37TrustedSource).

The main dietary sources of refined carbs are white flour, white bread, white rice, sodas, pastries, snacks, sweets, pasta, breakfast cereals, and added sugar.

11. Intermittently Fast

Intermittent fasting is an eating pattern that cycles between periods of fasting and eating.

There are a few different ways to do intermittent fasting, including the 5:2 diet, the 16:8 method and the eat-stop-eat method.

These methods will generally reduce calories in general and not require you to restrict your eating times. This should lead to weight loss, as well as numerous other health benefits (38Trusted Source).

12. Unsweetened Green Tea

Green tea is rich in antioxidants and is a great natural beverage.

Green tea has many health benefits such as weight loss and fat burning (39TrustedSource, 40TrustedSource).

Green tea may increase energy expenditure by 4 percent and increase select fat burning by 17% (41TrustedSource, 42TrustedSource, 43TrustedSource, 43TrustedSource, 44TrustedSource).

Matcha green tea, a powdered version of green tea, may offer more health benefits than regular green.

Online shopping for matcha and green tea

13. Increase your intake of fruits and vegetables

Fruits and vegetables are extremely healthy, weight-loss-friendly foods.

They are high in nutrients, water, and fiber. However, they also have a low energy density. This allows you to consume large amounts of food without overeating.

Numerous studies have shown that those who eat more vegetables and fruits tend to be less slender (45TrustedSource, 46TrustedSource).

14. Count Calories once in a while

It is important to be aware of your diet when you want to lose weight.

You can do this in several ways, including keeping track of calories and taking photos (47TrustedSource, 48TrustedSource, 49).

An app or other electronic tool can be more helpful than writing in a food journal (50TrustedSource, 51TrustedSource).

15. Use smaller plates

Studies have shown that smaller plates can help you eat less because they change how much you perceive portions (52TrustedSource, 53TrustedSource).

People seem to fill their plates the same, regardless of plate size, so they end up putting more food on larger plates than smaller ones (54Trusted Source).

Using smaller plates reduces how much food you eat, while giving you the perception of having eaten more (55Trusted Source).

16. A low-carb diet is a good option

Numerous studies have proven that low-carb diets can be very effective in weight loss.

Limiting carbs and eating more protein will reduce your appetite and help you eat less calories (56TrustedSource).

This can lead to weight loss up to three times greater than a low-fat standard diet (57TrustedSource, 58TrustedSource).

A low-carb diet can also improve many risk factors for disease.

17. Eat Slower

You may eat far too quickly and eat far too many calories before you realize you’re full (59TrustedSource, 60TrustedSource).

Faster-eaters are more likely to be obese than those who eat slowly (61TrustedSource).

Slower chewing may reduce calories and increase hormone production that can be linked to weight loss (62TrustedSource, 63TrustedSource).

18. Coconut oil can replace some fat

Coconut oil is high in fats called medium-chain triglycerides, which are metabolized differently than other fats.

They can increase your metabolism and help you eat less calories (64TrustedSource, 65TrustedSource, 66TrustedSource).

Coconut oil could be particularly helpful in reducing harmful belly fat (67TrustedSource, 68TrustedSource).

This does not mean you should increase this type of fat in your diet. Instead, replace any other fats with coconut oil.

Shop for coconut oil online.

19. You can add eggs to your diet

Eggs are the best food for weight loss. They are low in calories, high protein, and packed with nutrients.

Studies have shown that high-protein foods can reduce appetite and increase hunger (69TrustedSource, 70, 71TrustedSource, 72TrustedSource).

Furthermore, eating eggs for breakfast may cause up to 65% greater weight loss over 8 weeks, compared to eating bagels for breakfast. You may also eat less calories during the day (Trusted Source: 5TrustedSource, 6TrustedSource, 73TrustedSource).

20 Spice up your meals

Capsaicin is a compound found in jalapenos and chili peppers. It may increase metabolism and fat burning (74Trusted source, 75Trusted source, 76TrustedSource, 77Trusted source).

Capsaicin can also be used to reduce appetite and calories (75TrustedSource, 78TrustedSource).

21. Take Probiotics

Probiotics are live bacteria that have health benefits when eaten. They may improve digestion and heart health. They can also aid in weight loss (79TrustedSource, 80TrustedSource).

Studies have shown that obese and overweight people have different gut bacteria levels than those of normal weight, which can impact their weight (81TrustedSource, 82TrustedSource, 83TrustedSource).

Probiotics can help to regulate healthy gut bacteria. Probiotics may be able to reduce dietary fat absorption and increase appetite (84TrustedSource, 85TrustedSource, 86).

The most promising effect on weight loss is seen in Lactobacillus Gasseri (87TrustedSource, 88TrustedSource, 89TrustedSource).

Shop for probiotics online.

22. Get enough sleep

Getting enough sleep is incredibly important for weight loss, as well as to prevent future weight gain.

Research has shown that people who aren’t getting enough sleep are 55% more likely than those who do get enough sleep to be obese. This number is even higher for children (90Trusted Source).

This is due to the fact that sleep deprivation can disrupt daily fluctuations of appetite hormones and lead to poor appetite regulation (91TrustedSource, 92TrustedSource).

23. Get More Fiber

Fiber-rich foods may help with weight loss.

Water-soluble fiber is a good choice, as it can increase your feeling of fullness.

Fiber can delay stomach emptying, cause the stomach to expand, and increase the release of satiety hormones (93TrustedSource, 94TrustedSource, 95TrustedSource).

This makes it possible to eat less natural food, and not have to think about it.

Many types of fiber can also be beneficial for friendly gut bacteria. A lower risk of obesity has been associated with healthy gut bacteria (96TrustedSource, 97TrustedSource, 98TrustedSource).

Just make sure to increase your fiber intake gradually to avoid abdominal discomfort, such as bloating, cramps and diarrhea.

24 After meals, brush your teeth

Many people brush or floss their teeth after eating, which may help limit the desire to snack or eat between meals (99Trusted Source).

Many people don’t feel like eating after they brush their teeth. It can also make food taste bitter.

You may find it less tempting to eat a snack if your mouth is clean after eating.

25. Combat Food Addiction

Food addiction involves overpowering cravings and changes in your brain chemistry that make it harder to resist eating certain foods.

This is a major reason for overeating and affects a large percentage of the population. In fact, a recent 2014 study found that almost 20% of people fulfilled the criteria for food addiction (100Trusted Source).

Certain foods are more likely to lead to addiction symptoms than others. This includes junk food that is high in fat, sugar, or both.

The best way to beat food addiction is to seek help.

26. Do some type of cardio

Cardio is great for burning calories and improving mental health.

Cardiovascular health has been shown by many to reduce the risk of developing heart disease. It can also reduce your body weight (101TrustedSource, 102TrustedSource).

Cardio appears to be especially effective in reducing dangerous belly fat around your organs, which can lead to metabolic disease (103TrustedSource, 104TrustedSource).

27. Resistance Exercises

Dieting can lead to muscle loss.

Losing a lot of muscle can cause your body to burn less calories (105TrustedSource, 106TrustedSource).

You can prevent muscle loss by lifting weights consistently (107TrustedSource, 108TrustedSource).

You’ll feel and look better beauty.

28. Use Whey Protein

The majority of people get enough protein through diet alone. However, for those who don’t, taking a whey protein supplement is an effective way to boost protein intake.

One study found that replacing some calories with whey proteins can result in significant weight loss and increased lean muscle mass (109TrustedSource, 110TrustedSource).

Be sure to check the ingredients list as some products may contain added sugars or other harmful additives.

29. Mindful eating is a practice

Mindful eating is a method used to increase awareness while eating.

It allows you to make conscious food choices, and it helps you become more aware of your hunger cues. It then helps you eat healthy in response to those cues (111Trusted Source).

Studies have shown that mindful eating can significantly reduce obesity-related weight and eating behaviors, as well as stress levels. It’s especially effective against emotional eating and binge eating (113TrustedSource, 114TrustedSource).

Weight loss can be achieved naturally and easily by making conscious food choices, listening to your body and increasing your awareness.

30. Change your Lifestyle.

Long-term dieting is one of those things that nearly always fails. In fact, people who “diet” tend to gain more weight over time (115Trusted Source).

Instead of focusing on weight loss, make it your primary goal to nourish your body and provide nutrients.

You can eat to be happier, healthier, and fitter, not just to lose weight.

About author

Articles

Muntazir Mehdi is a strategic writer. At the age of 21, he began his writing career while pursuing a bachelor's degree in business administration at Karachi University. he has published numerous articles on technology, health, lifestyle and fashion.
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