20 WEIGHT LOSS STRATEGIES THAT HAVE BEEN PROVEN TO WORK

Myths abound in the weight-loss market.

People are frequently advised to do all kinds of crazy things, the majority of which are unsupported by evidence.

However, scientists have discovered a number of ways that appear to be beneficial over time.

Healthline has teamed up with Profile by Sanford, a weight loss and nutrition program, to bring you 26 evidence-based weight loss suggestions.

Drink Plenty of Water, Particularly Before Meals
It's a common belief that drinking water can help you lose weight, and it's accurate.

Drinking water can increase your metabolism by 24–30% for 1–1.5 hours, allowing you to burn a few more calories (1Trusted Source, 2Trusted Source).

In one study, dieters who drank a half-liter (17 ounces) of water around half an hour before meals ate 44 percent less calories and lost 44 percent more weight than those who didn't (3Trusted Source).

Start your day with eggs for breakfast.
Eating whole eggs has a variety of health benefits, including weight loss.

According to studies, substituting eggs for a grain-based breakfast will help you eat fewer calories for the next 36 hours and lose more weight and body fat (4Trusted Source, 5Trusted Source).

It's fine if you don't eat eggs. For breakfast, any high-quality protein source should suffice.

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Take a Coffee Break (Preferably Black)
Coffee has been wrongfully vilified. High-quality coffee is high in antioxidants and has a variety of health advantages.

Caffeine in coffee has been shown in studies to enhance metabolism by 3–11 percent and increase fat burning by 10–29 percent (6Trusted Source, 7Trusted Source, 8Trusted Source).

Just make sure your coffee doesn't have a lot of sugar or other high-calorie additives in it. Any advantages will be fully nullified.

Experiment with Intermittent Fasting
Intermittent fasting is a common eating pattern in which people alternate between fasting and eating periods.

Intermittent fasting appears to be as beneficial for weight loss as continuous calorie restriction in short-term research (13Trusted Source).

It may also help to prevent muscle loss that is commonly associated with low-calorie diets. However, higher-quality research is required before any more definitive statements can be made (14Trusted Source).

Add a Glucomannan Supplement to Your Diet
Glucomannan, a fiber, has been associated to weight loss in multiple studies.
This fiber absorbs water and remains in your gut for a long time, making you feel full and allowing you to eat fewer calories (15Trusted Source).

People who use glucomannan supplements lose a little more weight than those who don't (16Trusted Source).

Reduce the amount of sugar you consume.
One of the worst elements in the modern diet is added sugar. The majority of folks drink far too much.

Sugar (and high-fructose corn syrup) consumption has been linked to an increased risk of obesity, as well as illnesses including type 2 diabetes and heart disease, according to studies (17Trusted Source, 18Trusted Source, 19Trusted Source).

Reduce your intake of added sugar if you want to lose weight. Just make sure to read the labels, because even "healthy" meals can contain a lot of sugar.

Consume fewer refined carbohydrates
Sugar and grains that have been stripped of their fibrous, nutritive portions are examples of refined carbs. White bread and pasta are examples of them.

Refined carbohydrates have been shown in studies to cause a quick surge in blood sugar, resulting in hunger, cravings, and increased food intake a few hours later. Obesity is significantly connected to the use of refined carbohydrates (20Trusted Source, 21Trusted Source, 22Trusted Source).

If you're going to eat carbs, make sure they're whole grains with plenty of fiber.

Adopt a low-carbohydrate diet.
Consider going all-in and committing to a low-carb diet if you want to reap the full benefits of carb restriction.

Numerous studies have shown that following this plan can help you lose 2–3 times as much weight as a traditional low-fat diet while also boosting your health (23Trusted Source, 24Trusted Source, 25Trusted Source).

Use Portion Control or Calorie Counting
For obvious reasons, portion control — simply eating less — or calorie counting can be extremely beneficial (29Trusted Source).

According to some research, maintaining a food diary or photographing your meals can help you lose weight (30Trusted Source, 31Trusted Source).

Anything that makes you more conscious of what you're consuming is probably a good thing.

Have a supply of healthy food on hand in case you are hungry.
If you keep nutritious food handy, you'll be less likely to consume something unhealthy if you get too hungry.

Whole fruits, nuts, baby carrots, yogurt, and hard-boiled eggs are all easy to transport and prepare snacks.

Supplement with probiotics
It has been proven that taking probiotic supplements containing bacteria from the Lactobacillus subfamily helps to reduce fat mass (32Trusted Source, 33Trusted Source).

The same cannot be said for all Lactobacillus species. L. acidophilus has been linked to weight gain in some studies (34).

Consume Spicy Foods
Capsaicin, a fiery component found in chili peppers, can help you lose weight by increasing your metabolism and decreasing your hunger (35Trusted Source, 36Trusted Source).

However, with time, humans may develop a tolerance to capsaicin's effects, limiting its long-term usefulness (37Trusted Source).

Increase your protein intake
The single most important nutrient for weight loss is protein.

A high-protein diet has been demonstrated to increase metabolism by 80–100 calories per day while reducing calorie intake by 441 calories per day (49Trusted Source, 50Trusted Source, 51Trusted Source).

One study found that eating 25% of your daily calories as protein reduced compulsive food thoughts by 60% while also halving the desire for late-night snacking (52Trusted Source).

One of the simplest and most efficient ways to reduce weight is to include protein in your diet.

Add Whey Protein to Your Diet
If you're having trouble getting enough protein in your diet, a supplement like protein powder can help.

According to one study, substituting some of your calories with whey protein can result in an 8-pound weight loss over time while also improving muscle mass (53Trusted Source).

Avoid sugary beverages such as soda and fruit juice.
Sugar is awful, but it's even worse when it's in liquid form. According to studies, liquid sugar calories may be the single most fattening feature of the modern diet (54Trusted Source).

For example, one study found that each daily dose of sugar-sweetened beverages increases the risk of obesity in youngsters by 60%. (55Trusted Source).

Keep in mind that fruit juice, which has a similar quantity of sugar as a soft drink like Coke, falls into this category (56Trusted Source).

Fruit juice should be consumed in moderation or avoided entirely.

Consume foods that are made up of only one ingredient (Real Food)
Eating whole, single-ingredient foods is one of the best things you can do for yourself if you want to be a leaner, healthier person.

These foods are naturally full, making it harder to gain weight if they make up the majority of your diet.

17 Consume More Fiber
Fiber is frequently advocated for weight loss.

While the data is mixed, several studies demonstrate eating fiber (particularly viscous fiber) can promote satiety and help you lose weight over time (44Trusted Source, 45Trusted Source).

Consume More Fruits and Vegetables
Fruits and vegetables have a number of qualities that make them great weight-loss foods.

They are low in calories yet high in fiber. Because of their high water content, they have a low energy density and are highly filling.

People who consume veggies and fruits tend to weigh less, according to studies (46Trusted Source).

These foods are also high in nutrients, making them beneficial to your health.

Exercise with Weights
Dieting has the unfortunate side effect of causing muscle loss and a metabolic slowdown, sometimes known as starvation mode (40Trusted Source, 41Trusted Source).

The easiest approach to avoid this is to engage in some form of resistance training, such as weight lifting. Weight lifting has been shown in studies to help keep your metabolism high and prevent you from losing muscle mass (42Trusted Source, 43Trusted Source).

Of all, losing fat isn't the only goal; you also want to gain muscle. A toned body necessitates resistance training.

Engage in aerobic activity
Aerobic exercise (cardio) is a great strategy to burn calories while also improving your physical and mental well-being.

It appears to be especially efficient at reducing belly fat, the harmful fat that builds up around your organs and leads to metabolic disorders (38Trusted Source, 39Trusted Source).

Slow down your chewing
It may take a bit for your brain to comprehend that you've had enough to eat. According to some research, chewing more slowly can help you eat fewer calories and stimulate the release of weight-loss hormones (58Trusted Source, 59Trusted Source).

Think about chewing your meal more completely as well. Increased chewing has been shown in studies to minimize calorie consumption during meals (60Trusted Source).

These techniques are part of mindful eating, which seeks to help you slow down your eating and focus on each bite.

Last but not least
There are a variety of approaches that can help you achieve your weight loss objectives.

Some of the aforementioned suggestions are solely nutritional, such as consuming more protein or reducing added sugar intake.

Others are more lifestyle-based, such as improving sleep quality or adopting a gym routine. For example, slowing down your chewing is one way to practice mindful eating.

If you follow a few of these suggestions, you'll be well on your way to achieving your weight-loss objectives.