The weight loss industry is full of myths.
People are often advised to do all sorts of crazy things, most of which have no evidence behind them.
However, over the years, scientists have found a number of strategies that seem to be effective.
Here are 26 weight loss tips that are actually evidence-based.
It is often claimed that drinking water can help with weight loss — and that’s true.
One study showed that drinking a half-liter (17 ounces) of water about half an hour before meals helped dieters eat fewer calories and lose 44% more weight, compared to those who didn’t drink the water (3Trusted Source).
Eating whole eggs can have all sorts of benefits, including helping you lose weight.
If you don’t eat eggs, that’s fine. Any source of quality protein for breakfast should do the trick.
Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants and can have numerous health benefits.
Just make sure not to add a bunch of sugar or other high-calorie ingredients to your coffee. That will completely negate any benefits.
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Like coffee, green tea also has many benefits, one of them being weight loss.
Though green tea contains small amounts of caffeine, it is loaded with powerful antioxidants called catechins, which are believed to work synergistically with caffeine to enhance fat burning (9, 10Trusted Source).
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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 (13Trusted Source).
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 (14Trusted Source).
A fiber called glucomannan has been linked to weight loss in several studies.
This type of fiber absorbs water and sits in your gut for a while, making you feel more full and helping you eat fewer calories (15).
Studies show that people who supplement with glucomannan lose a bit more weight than those who don’t (16Trusted Source).
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Added sugar is one of the worst ingredients in the modern diet. Most people consume way too much.
Studies show that sugar (and high-fructose corn syrup) consumption is strongly associated with an increased risk of obesity, as well as conditions including type 2 diabetes and heart disease (17Trusted Source, 18Trusted Source, 19Trusted Source).
If you want to lose weight, cut back on added sugar. Just make sure to read labels, because even so-called health foods can be loaded with sugar.
Refined carbohydrates include sugar and grains that have been stripped of their fibrous, 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 later. Eating refined carbs is strongly linked to obesity (20Trusted Source, 21Trusted Source, 22).
If you’re going to eat carbs, make sure to eat them with their natural fiber.
If you want to get all the benefits of carb restriction, then consider going all the way and committing to a low-carb diet.
Using smaller plates has been shown to help some people automatically eat fewer calories (26Trusted Source).
Anything that increases your awareness of what you are eating is likely to be beneficial.
Keeping healthy food nearby can help prevent you from eating something unhealthy if you become excessively hungry.
Snacks that are easily portable and simple to prepare include whole fruits, nuts, baby carrots, yogurt and hard-boiled eggs.
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However, people may develop tolerance to the effects of capsaicin over time, which may limit its long-term effectiveness (37Trusted Source).
Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health.