Evidence Based Weight loss tips

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 some weight loss tips with scientific evidence.

Cut back on added sugar
Studies show that added sugar consumption is strongly associated with an increased risk of obesity. 
Even so-called health foods can be loaded with sugar. If you want to lose weight, cut back on added sugar. 
Just make sure to read labels, because even healthy foods can contain it.
Evidencehttps://pubmed.ncbi.nlm.nih.gov/15328324/

Eat More Vegetables and Fruits
Vegetables and fruits are effective for weight loss. 
They contain few calories but a lot of fiber and low energy density. 
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.
Evidence: https://pubmed.ncbi.nlm.nih.gov/20633234/ 

Use smaller plates
Using smaller plates has been shown to help some people automatically eat fewer calories.
Evidence: https://pubmed.ncbi.nlm.nih.gov/24341317/ 

Eat more proteins
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. 
Simply adding protein to your diet is one of the easiest and most effective ways to lose weight. 
Evidence: https://pubmed.ncbi.nlm.nih.gov/16002798/

Exercise Portion Control or Count Calories
Portion control — simply eating less — or counting calories can be very useful, for obvious reasons. 
Some studies show that keeping a food diary or taking pictures of your meals can help you lose weight. 
Anything that increases your awareness of what you are eating is likely to be beneficial.
Evidence: https://pubmed.ncbi.nlm.nih.gov/20628680/ 

Get good sleep
Sleep is highly underrated but may be just as important as eating healthy and exercising. 
Studies show that poor sleep is one of the strongest risk factors for obesity, as it’s linked to an 89% increased risk of obesity in children and 55% in adults.
Evidence: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2398753/ ​

Eat less refined carbs
Studies show that eating refined carbs (white bread and pasta made with maida) can spike blood sugar rapidly, leading to hunger and cravings. 
Eating refined carbs is strongly linked to obesity. 
If you’re going to eat carbs, make sure to eat them with their natural fiber instead of sugar and grains stripped of their fiber.
Evidence: https://pubmed.ncbi.nlm.nih.gov/10049982/

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. 
A study showed 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.
Evidence: https://onlinelibrary.wiley.com/doi/full/10.1111/j.1464-5491.2007.02290.x 

Keep Healthy Food Around in Case You Get Hungry
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.
Evidence: https://nutritiondata.self.com/facts/dairy-and-egg-products/117/2 

Take Probiotic Supplements
Taking probiotic supplements containing bacteria of the Lactobacillus subfamily have been shown to reduce fat mass. 
Evidence: https://pubmed.ncbi.nlm.nih.gov/28001147/ 

Drink water before meals
Drinking water can boost metabolism by 24–30% over a period of 1–1.5 hours. 
Drinking a half-liter 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.
Evidence: https://pubmed.ncbi.nlm.nih.gov/19661958/ 

Eat more fiber
Fiber is often recommended for weight loss. 
Some studies show that fiber can increase satiety and help you control your weight over the long term.
Evidence: https://pubmed.ncbi.nlm.nih.gov/23885994/ 

Do Aerobic Exercise
Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health. 
It appears to be particularly effective for losing belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease. 
Evidence: https://pubmed.ncbi.nlm.nih.gov/17637702/ 

Lift weights
Weightlifting can help keep your metabolism high and prevent you from losing precious muscle mass. 
One of the worst side effects of dieting is that it tends to cause muscle loss. 
The best way to prevent this is to do some sort of resistance exercise such as lifting weights.
Evidence: https://pubmed.ncbi.nlm.nih.gov/18356845/ 

Try Intermittent Fasting
Intermittent fasting is a popular eating pattern in which people cycle between periods of fasting and eating. 
Intermittent fasting changes hormone levels to facilitate weight loss. In addition to lowering insulin and increasing growth hormone levels, it increases the release of the fat burning hormone norepinephrine (noradrenaline).
Because of these changes in hormones, short-term fasting may increase your metabolic rate by 3.6–14%.
Evidence: https://pubmed.ncbi.nlm.nih.gov/2405717/ 

Eat Eggs at Breakfast
Whole eggs can help you eat fewer calories and lose more weight and body fat. 
If you don’t eat eggs, that’s fine. Any source of quality protein for breakfast should do the trick. 
Eating whole eggs can also help you lose weight and improve your energy levels.
Evidence: https://pubmed.ncbi.nlm.nih.gov/18679412/

Drink green tea
Many studies show that green tea (either as a beverage or a green tea extract supplement) can help you lose weight. 
Though green tea contains small amounts of caffeine, it is loaded with powerful antioxidants called catechins. 
These antioxidants are believed to work synergistically with caffeine to enhance fat burning.
Evidence: https://pubmed.ncbi.nlm.nih.gov/19597519/ 

Don’t Diet — Eat Healthy
People who diet tend to gain weight over time. 
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 after you stop depriving yourself.
Evidence: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3759019/ 

Avoid sugary drinks, including fruit juices.
Sugar in liquid form may be the single most fattening aspect of the modern diet. 
A study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children. 
Eat whole fruit, but limit or avoid fruit juice altogether.
Evidence: https://pubmed.ncbi.nlm.nih.gov/11229668/ 

Drink Coffee- Preferably Black 
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. 
Studies show that the caffeine in coffee can boost metabolism by 3–11% and increase fat burning by up to 29%.
Evidence: https://pubmed.ncbi.nlm.nih.gov/7485480/ 

Eat spicy food
Chili peppers contain capsaicin, a spicy compound that can boost metabolism and reduce your appetite slightly. 
Evidence: https://pubmed.ncbi.nlm.nih.gov/21093467/ 

Disclaimer: The advice provided is intended for informational purpose only and does not substitute for professional medical advice.  Consult with your doctor if you’re seeking medical advice, diagnoses, or treatment.​

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Rithika Rajgopal

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