There is no shortage of weight loss tips on the internet. I’m sure you’ve heard something like, “eat this cookie to help you lose weight.” Any time you read such wacky weight loss tips, you must always proceed with caution.
When it comes to your health, any misinformation can do more harm than good. So make sure that you only follow weight loss tips from legitimate, research-backed sources.
Here are 8 effective weight loss tips you need to know about that are also backed by scientific evidence:
1) Drink More Water, Especially Before Meals
Drinking water can help boost your metabolism by 24-30% over the next hour, helping you burn off some extra calories (1).
But how does drinking water before meals help?
If you drink a large glass of water (16 ounces or 500 ml) about half an hour before meals, you will eat fewer calories and lose way more weight than those who didn’t drink the water.
2) Increase Your Fiber Intake
Fiber-rich foods keep you feeling full for hours and therefore reduces your caloric intake. This happens because fiber expands in your stomach, and it also takes longer to digest.
So if you eat more fiber-packed whole grains, whole fruits, and vegetables, losing weight will feel easier than ever.
3) Don’t Give Up Your Favorite Foods
You read that right. Don’t give up your favorite foods. The reason so many people are unable to lose weight is that most diets are impossibly difficult to stick to.
One of the biggest reasons why people are unable to stick to their diets is that they’re forced to give up on their favorite foods. If you indulge yourself in your favorite foods every once in a while, you won’t feel deprived and are more likely to stick with your diet.
As long as it’s in moderation, giving yourself a small treat is no big deal.
4) Drink Coffee
I’ve had tons of people telling me that coffee is not good for my health. But if you ask me, I think coffee has been unfairly demonized. Coffee is loaded with numerous antioxidants and can have numerous health benefits.
Studies have shown that caffeine in coffee can boost metabolism and increase fat burning by upto 29% (2). However, if you add too much sugar or other high-calorie ingredients to your coffee, its benefits will be negated.
Pro tip: Drinking black coffee is healthier than having it with milk or cream.
5. Cut Back On Added Sugar
This may just be one of the most important weight loss tips you need to know about. Most people regularly consume insane amounts of added sugar without even realizing that it’s the worst ingredient in their diets.
A high sugar consumption is strongly linked with an increased risk of obesity, diabetes, and heart disease (3).
Cutting back on sugar is the best thing you can do for your body, and it’ll boost weight loss as well. Just ensure to read labels before purchasing anything because even “health foods” can be loaded with sugar.
6) Try Going On A Low-Carb Diet
Studies have shown that a low carb diet can help you lose 2-3 times as much weight as regular diets. It has also been shown to have numerous other health benefits. But before you try this, make sure that this type of diet is right for you.
If you want to learn more about low-carb diets and learn how to commit to them, check out our post detailing everything you need to know about the keto diet.
7) Take Probiotic Supplements
Probiotic supplements that contain bacteria of the Lactobacillus subfamily have been scientifically proven to reduce fat mass (4).
However, some bacteria of the Lactobacillus family have been linked to weight gain. So make sure that you pick the right supplements. Here’s one probiotic supplement that I highly recommend.
8) Get Sufficient Sleep
If you’re not getting enough shut-eye time, you are making a big mistake. A good night’s sleep is highly underrated, and it may be just as important as eating healthy and exercising.
Several studies have shown that poor sleep is one of the most decisive risk factors linked to obesity in both adults and children (5).
When it comes to losing weight, even the smallest of things like better sleep quality, drinking coffee, or cutting down on sugar, can have the most significant effect on your weight loss results.
Implement these weight loss tips today, and you’ll be standing before your weight loss goals in no time. If you have any questions, let us know in the comments below.
If you liked this article, check out our post about 10 zero calorie foods that will help you further boost your weight loss.