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Some Weight Loss Tips That Are Actually Evidence-Based

The weight loss industry is full of myths.

People are often advised to do all sorts of crazy things, many of which have no evidence behind them.

 

Over the years, however, scientists have discovered a number of seemingly effective strategies.

 

Healthline has partnered with a weight loss program and a nutrition program by Sanford to bring you 26 evidence-based weight loss tips.

It is often said that drinking water can help you lose weight – and that is true.

 

Drinking water can boost metabolism by 24-30% in 1-1.5 hours, which helps you burn a few more calories (Reliable Source 2, 2Trusted Source).

 

One study showed that drinking half a liter (17 ounces) of water about half an hour before a meal helped dieters to eat fewer calories and lose 44% more weight, compared to those who did not drink water (Source 3Trusted Source).

 

Eat Eggs for Breakfast

Eating whole eggs can have all sorts of benefits, including helping you lose weight.

 

Studies show that adding whole-grain cereals to eggs can help you eat fewer calories in the next 36 hours and lose more weight and body fat (4Trusted Source, 5Trusted Source).

 

If you don’t eat eggs, that’s fine. Any source of good quality protein for breakfast should be deceptive.

Coffee is exorcised by demons. Quality coffee is loaded with antioxidants and can have many health benefits.

 

Studies show that caffeine in coffee can increase digestive capacity by 3-11% and increase fat burning by up to 10-29% (6 Source, Trust Source, 8Trusted Source).

 

Just be sure not to add sugar or other high-calorie ingredients to your coffee. That will completely eliminate any benefits.

 

Drink green tea

Like coffee, green tea also has many benefits, one of which is weight loss.

 

Although green tea contains small amounts of caffeine, it is rich in powerful antioxidants called catechins, which are believed to work in conjunction with caffeine to improve fat burning (9, 10Trusted Source).

 

Although the evidence is inclusive, many studies show that green tea (either as a beverage or green tea supplement) can help you lose weight (11Trusted Source, 12Trusted Source).

Endless fasting is a popular way of eating as people move between fasting and fasting periods.

 

Short-term studies suggest regular fasting is effective in weight loss as a continuous calorie restriction (13Trusted Source).

 

In addition, it can reduce the weight loss associated with a low-calorie diet. However, advanced studies are required before any strong claims can be made (14Trusted Source).

Take Glucomannan Supplement

Fibercomannan fiber has been linked to weight loss in several studies.

 

This type of fiber absorbs water and stays in your gut for a while, making you feel more full and helps you eat fewer calories (15Trusted Source).

 

Studies show that people who supplement with glucomannan lose more weight than those who do not (16Trusted Source).

 

Reduce Extra Sugar

Extra sugar is one of the worst ingredients in today’s diet. Most people use it a lot.

 

Studies show that the use of sugar (and high-fructose corn syrup) 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 down on extra sugar. Just make sure you read the labels, because even so-called healthy foods can be loaded with sugar.

 

Eat Refined Carbs

Refined carbohydrates include sugars and grains removed from their fragmented, nutritious parts. This includes white bread and pasta.

 

Studies show that refined carbs can release blood sugar faster, leading to hunger, cravings and an increase in food intake a few hours later. Eating refined carbs is strongly linked to obesity (20Trusted Source, 21Trusted Source, 22Trusted Source).

 

If you are going to eat carbs, make sure you eat them naturally

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