over the years, scientists have found a number of strategies that seem to be effective.
Here are 10 weight loss tips that are actually evidence-based.
1. Don’t Diet / Eat Healthy Instead
One of the biggest problems with diets is that they rarely work in the long term.
If anything, people who diet tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain.
Instead of going on a diet, aim to become a healthier, happier and fitter person. Focus on nourishing your body instead of depriving it.
Weight loss should then follow naturally.
2. Eat More Protein
Protein is the single most important nutrient for losing weight.
Eating a high-protein diet has been shown to boost metabolism by 80–100 calories per day while shaving 441 calories per day off your diet.
One study also showed that eating 25% of your daily calories as protein reduced obsessive thoughts about food by 60% while cutting desire for late-night snacking in half.
Simply adding protein to your diet is one of the easiest and most effective ways to lose weight.
3. Beat Your Food Addiction
A recent study found that 19.9% of people in North America and Europe fulfill the criteria for food addiction.
If you experience overpowering cravings and can’t seem to curb your eating no matter how hard you try, you may suffer from addiction.
In this case, seek professional help. Trying to lose weight without first combating food addiction is next to impossible.
4. Eat More Vegetables and Fruits
Vegetables and fruits have several 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, making them very filling.
Studies show that people who eat vegetables and fruits tend to weigh less.
These foods are also very nutritious, so eating them is important for your health.
5. Lift Weights
One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode.
The best way to prevent this is to do some sort of resistance exercise such as lifting weights. Studies show that weight lifting can help keep your metabolism high and prevent you from losing precious muscle mass.
Of course, it’s important not just to lose fat — you also want to build muscle. Resistance exercise is critical for a toned body.
6. 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.
7. Take Probiotic Supplements
Taking probiotic supplements containing bacteria of the Lactobacillus subfamily have been shown to reduce fat mass.
However, the same doesn’t apply to all Lactobacillus species. Some studies have linked L. acidophilus with weight gain.
8. Use Smaller Plates
Using smaller plates has been shown to help some people automatically eat fewer calories.
However, the plate-size effect doesn’t appear to affect everyone. Those who are overweight seem to be more affected.
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.
10. 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.
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.
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