6 Evidence-based Weight Loss Tips  

There is a lot of weight loss advice that is unproven or even proven not to work on the internet. People are often advised to do a variety of crazy stuff, and the majority of which are unsupported by proof. 

However, scientists have discovered a number of strategies that tend to be effective over time. Here are 6 evidence-based tips to help you lose your weight effectively and healthy! 

1. Drink water, especially before meals 

It's a common belief that drinking water will aid weight loss, and that’s true! 

Drinking water will improve your metabolism by 24-30% for 1-1.5 hours, enabling you to burn a few more calories. 

A study showed that dieters who drank 500 ml of water about 30 mins before meals consume less calories and lose 44% more weight than those who didn't. 

Drinking water before meals helps to take up space in the stomach, leading to a feeling of fullness and reducing hunger. 

A person may also feel hungry when they are actually thirsty. So drink a glass of water before reaching for a snack might help to prevent you from unnecessary snacking. 

2. Eat more fruits and vegetables

Fruits and vegetables are foods that contain few calories but a lot of fiber. There are studies showing that fiber (especially viscous fiber) can increase satiety and help in weight control for the long run. 

Also, high water content of fruits and vegetables gives them low energy density and makes them filling. 

3. Eat more Protein 

Taking a high-protein diet has been shown to increase metabolism by 80 to 100 calories per day while reducing calorie intake by 441 calories per day. 

A study also found that consuming 25% of your daily calories as protein decreased obsessive food thoughts by 60%, at the same time reducing your desire for late-night snacks in half. 

One of the simplest and most effective ways to lose weight is adding protein to your diet.

4. Don’t take sugary drinks 

As we all know, sugar is bad, but sugar in liquid form is even worse! According to research, calories from the liquid form of sugar may be the single most fattening part of the modern diet. 

For example, one study found that each daily serving of sugar-sweetened beverages increases the risk of obesity in children by 60%. 

Bear in mind that fruit juice is not an exception, there is a similar amount of sugar contained in fruit juice as a soft drink such as coke. 

Eat whole fruit instead of fruit juice, avoid or limit your intake of all sugary drinks. 

5. Chew more slowly 

It takes some time for your brain to realize that you’ve had enough to eat. Some studies indicate that chewing more slowly can help you take in less calories and also increase the production of hormones that help in losing weight. 

Think of chewing the food more thoroughly as well. Increased chewing has been shown in studies to reduce calorie intake during meals. 

These practices are part of mindful eating, which helps you to slow down your eating and focus on each bite. 

6. Get good sleep

Sleep is sometimes overlooked in losing weight, but it's just as important as eating well and exercising. 

Many studies have discovered that people with poor sleep tend to have an increased appetite. And this makes people who get poor sleep consume more calories. 

Also, there are studies shown that poor sleep is related to an 89% increased risk of obesity in children and a 55% increased risk in adults, making it one of the largest risk factors for obesity. 

There are a number of strategies that can help you meet your weight loss goals. But make sure to choose the scientific proven and evidence-based tips to follow. 

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Reference

1. 26 Weight Loss Tips That Are Actually Evidence-Based

2. 7 Ways Sleep Can Help You Lose Weight

3. How Protein Can Help You Lose Weight Naturally

    

Written by

Ms. Tracy Yen