7 Weight Loss Tips that are Evidence-Based

You may be under the impression that the weight loss industry is full of misconceptions. You may have been told to do all kinds of crazy things, but are any of them based on real scientific evidence?

The things we know to be true about weight loss are relatively simple. These weight loss tips can also be extremely effective when actually acted upon.

Starting your weight loss journey is already difficult and ineffective weight loss advice can make it even harder. Thankfully, scientists have found a number of strategies that are scientifically proven to aid in weight loss.

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Here are 7 weight loss tips that are evidence-based.

1. Drink water, especially before meals. 

You might know that drinking water is healthy for you but it can also help with weight loss. Drinking water has been proven to boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn extra calories. 

One study showed that drinking a half-liter (17 ounces) of water about half an hour before meals helped people eat fewer calories and lose 44% more weight!

2. Make your lunch your main meal.

In one study, overweight or moderately obese women took part in a clinic-based weight-loss program. Half made of them made lunch their biggest meal and the other half dinner. They chose their own food but got guidance from nutritionists and were encouraged to exercise. The group that had their biggest meal during lunch lost 3 pounds more, on average, after 12 weeks than the group who had their biggest meal at dinner time.

3. Watch out for added sugar.

Research has consistently linked sugar intake to weight gain. Two-thirds of all packaged foods and beverages have added sugar. Sugar can be called at least 30 different names on the package, including sucrose, fructose, corn syrup, dextrose, honey, molasses and many more. The highest sugar content is found in sodas, candies, snacks, and condiments. 

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4. Getting more sleep.

According to another study, skipping on sleep may lead to overeating the next day. The scientists found that those who slept only 3.5 to 5.5 hours a night had a net gain of 385 calories a day on average. By disrupting the body's internal clock, sleep deprivation may affect appetite hormones (leptin and ghrelin), as well as insulin, leading to increased hunger and food intake, decreased calorie-burning, and increased fat storage. 

5. Try intermittent fasting.

Intermittent fasting is one of the world's most popular health and fitness trends. It is a 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. 

6. Eat less refined carbs.

Refined carbohydrates include sugar and grains that have been stripped of their 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 after eating them. Eating refined carbs is strongly linked to obesity. 

7. Lifting 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. 

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Take Action

In order to see the results you're aiming for, take initiative and implement these tips into your daily routine to help start your weight loss journey. This could be as simple as getting a good night's rest to drinking a bit more water before a meal. Slowly add in these tips and work toward your goal of feeling healthier and happier.