Most weight loss tips are a dime a dozen, there’s no shortage of them and many are…well…useless.
In years past, weight loss strategies have ranged from bizarre (baby food diets, tapeworm tablets, and cotton ball diets) to seemingly helpful ideas such low calorie, low carb, purely cardio to all aerobic plans that may help for a while, but eventually leave you stuck in a weight loss rut.
So, if you are earnestly seeking help regarding weight loss, what tips do you trust? Where do you look for methods that are proven to aid your efforts?
First, science doesn’t lie. So, the bottom line here is that we must look at what works, why it works, and therefore how it can work for you!
That’s why we’ve compiled the best evidence based weight loss tips that are backed by experience and science, explaining the ins and outs of shedding pounds and how each tip can benefit you!
Let’s dive right in…
1- Goal For Success
If you’re going for success, you’ve gotta have a goal!
Benjamin Franklin is attributed with the popular saying, “failure to prepare is preparing to fail,” and this is certainly true when it comes to weight loss as well.
Studies show that realistic goal-setting can provide motivation and needed focus. And, on the opposite end of that spectrum, unrealistic goals can cause you to derail and thus negate your efforts.
So, choose wisely.
Spend some time accurately evaluating where you are and where you want to be regarding your weight and overall health.
This could mean speaking with your physician, or simply setting a realistic goal on your own.
Either way, as a proven method to success, seek to answer the following as you set an appropriate goal:
- Am I ready to make a change?
- What steps do I need to take to make this needed change?
- How will I accurately monitor progress?
Consider including a method of accountability such as a coach, counselor, or even a friend as accountability is a proven method to help achieve weight loss success.
And, be sure to choose goals that are both short term (multiple short term goals along the route to your ultimate long term goal) and realistic.
Another tip: reward yourself along the way!
2- If At First You Don’t Succeed, Track, Track Again
Instead of trying again (and again)…incorporate this proven strategy from the beginning.
Tracking, monitoring, or journaling, however you wish to term it, and however you wish to accomplish it (pen and paper, online, or even through an app), this method is a must for successful weight loss.
Studies show those who keep a food journal can lose up to twice as much weight as those who do not monitor their food intake when seeking to shed pounds.
Tracking or journaling allows you to accurately monitor what you are putting into your body, how you move your body (or how much) and how these changes are affecting your weight loss.
This method allows you to pinpoint things that need to be adjusted as well as notice exactly what works best for your individual needs as you seek to lose weight.
3- Counting Sheep
Weight loss often involves counting…calories, macros, steps, and reps.
But one often neglected, but overly proven, component of weight loss involves sleep!
Studies show that getting enough restful sleep is just as important as both diet and exercise when it comes to weight loss.
Lack of sleep has been associated with both an increase in hunger and weight gain, and it has been linked to a slowed metabolism which can contribute to weight gain.
One study showed adults who didn’t get adequate sleep were 55% more likely to become obese.
How much sleep should you seek to get? Sleep experts suggest 7-9 hours of sleep nightly for adults.
4- Smaller Plate, Smaller Waist
Losing weight often means cutting back on portion sizes, but one science backed tip here involving a bit of trickery can make this task seem easier than you might think.
Though this doesn’t exactly sound all that scientific, research proves that the bigger your plate, the more you eat…hungry or not.
A Cornell University study found those who ate from larger cereal bowls consumed 16% more cereal than those eating from smaller bowls even though participants *thought* they were actually consuming less food.
And, the same is true for the reverse, where those eating from smaller sized plates often assume they are eating more than they’ve actually eaten.
Yep, our minds can play tricks on us when it comes to portion sizes.
So, opt for a smaller bowl or plate to fill with nutritious whole foods during meal times and see how this change can positively affect your waistline.
5- Timing Is Everything
When you eat can have just as big of an impact on your body as what you eat…kind of…
Research shows that when we eat late at night, think late night Netflix binge sessions here, we often make less healthy food choices. And, our portions tend to be out of control at this time of day too.
On average, folks who stop eating earlier in the evening consume roughly 250 calories less than those who eat late at night. Give me a second here, I’m carrying the 1, adding the 5, and yep…those calories can add up rather quickly!
So, seek to cut out those late night snack sessions for a proven way to promote weight loss.
6- Hydration Station
In the words of fitness expert Tony Horton, “drink your water, people!”
There’s no way around it, and science backs us up on this tip: to effectively lose weight, you’ve got to amp up your water intake.
Because your body is made up, primarily, of water. Simply put, you need it!
And, water helps to keep you from feeling bloated, it works to remove excess waste from your body, it keeps you feeling full in between meals, and it even helps to burn fat.
Drinking just one glass of water can actually boost your metabolism by up to 30% for a whole hour!
I know, I know…you’ll be back in a moment, you’re grabbing a glass of cool, refreshing H2O.
When exploring which weight loss plan is best for you, look to the long haul. If you can’t do it long term, success is unlikely to occur for you with that plan.
I mean, sure, your body can benefit from a 7 day water fast, and I’m sure you’ll lose a bit of weight from it too. But, this certainly isn’t a long term weight loss plan. And…neither is a low carb option if you find yourself unable to ditch carbs for years to come.
So, do some internal digging and be honest with yourself. Will you be able to sustain this plan (or that plan) long term? If the answer is no, then find a plan that can realistically help you succeed.
While some plans are often thought of in terms of a springboard to weight loss, only meant to be followed for a short period of time, these types of programs can often cause you to derail, especially if the rules of such plans are overly strict.
So, the experts recommend that you should look for weight loss plans that incorporate multiple food groups and foster healthy eating practices that help you create a change in lifestyle as opposed to rigid plans that you know won’t be sustainable for you long term.
8- Move Your Body
In some way, shape, or form, in order to lose weight in a healthy manner, you simply must incorporate movement.
So then, which type of movement is best?
First, instead of long hours spent working out, studies have shown that interval training is most effective at shedding pounds.
For instance, sprinting for 30 seconds, then resting for 4-6 minutes (repeated in this sequence for up to 30 minutes), has proven to be more effective at burning fat than walking or jogging steadily for one hour.
And, when it comes to strength training, never fear!
Building muscle can scare people away from resistance training as people fear “bulking up” when it comes to losing weight. However, weight training can do just the opposite.
Incorporating resistance training a few times a week can result in a higher lean muscle mass, which increases your metabolism and helps your body burn calories more efficiently.
But, what about cardio?
Be sure to include aerobic exercise into your weekly routine as well.
Aerobic exercise has been proven to be especially effective at burning belly fat, but studies also show this type of exercise to be beneficial for mental and physical health.
9- If You Want To Weigh Less, De-Stress
Like it or not, stress directly affects weight!
Added stress increases appetite, and it causes you to crave items that wreak havoc on your waistline (like sweets, unhealthy fats, and salty foods).
On the flip side of that, healthily managing your stress levels has been proven to promote mindful eating habits and is effective as an overall method of weight loss.
One study in women found that those women with multiple stress factors in their lives burned roughly 100 fewer calories a day than women who were not stressed.
Reducing stress can improve your decision making strategies when it comes to choosing healthy snack and meal options, and it can also regulate the hormones responsible for telling your body when it is hungry and/or full.
10- Chews Wisely
Okay…forgive the pun there, but evidence shows that chewing is truly a crucial part of weight loss.
According to science, it takes a while for your brain to realize when enough is enough (when it comes to food).
So, while successful weight loss certainly involves choosing wisely when it comes to selecting healthy, whole foods, how you chew those foods makes a difference as well.
Studies show that chewing more slowly allows your brain to essentially catch up to your mouth, meaning that you’ll consume fewer calories, and this may even increase the production of hormones that are associated with weight loss.
An outlier in this category, though also beneficial to weight loss, involves savoring your food.
That’s right, research shows that even savoring your food, taking the time to mindfully notice its smell, taste, and texture (not just chewing it more slowly) also promotes weight loss as it can help you make healthier food choices.
What To Eat??
Food is obviously a huge part of weight loss, but there are a number of plans that have proven to offer success to those who follow them, and each and every person’s body can respond differently to these plans.
So then, what’s a person to do when it comes to choosing a plan that’s right for you?
Keeping the proven strategies in mind that we’ve listed above, consider the following tried and true weight loss plans to see which best suits your individual needs. (Note: These are not just popular fad diets, but proven nutritionally sound (science backed) plans.)
This type of meal plan focuses on when you eat, alternating between times of fasting and times of feeding throughout a given day.
During fasting times, one refrains from any caloric intake, only consuming calorie free liquids (though caffeine can cause hunger, so caffeine restriction during these times is advisable).
During feeding times, technically, no food or beverage is off limits, though filling up on processed or fried/fatty foods is not advisable for one’s health.
One example of this type of fasting would be where a person would fast for 16 hours in a given day and allow for only 8 hours of feeding time. This 16:8 method could potentially allow someone to eat between the hours of noon and 8 pm, where one would then begin fasting (at 8 pm) and not eat again until noon the next day (which allows for 16 hours of fasting).
This style of eating involves consuming foods that are low in carbohydrates but high in healthy fats.
The most studied type of ketogenic diet that has proven to be successful is the standard keto diet, which is based on the premise of one’s daily nutrition being composed of a 70% fat intake, with 20% of nutrition coming from proteins and only 10% coming from carbohydrates.
Refined sugars, alcohol, and baked goods are generally avoided on the ketogenic diet.
Real Food Diet
Sometimes referred to as a whole foods diet, this meal plan involves eating a variety of unprocessed, unrefined, real, whole foods.
This plan focuses less on counting calories or macros and instead seeks to fill one’s nutritional needs through enjoying foods in their most natural state.
Examples of foods to choose on this plan include whole grains, seeds, nuts, grass fed meats and dairy, and real fruits and vegetables.
This meal plan focuses on foods that are primarily plant based, with research showing participants finding success in both weight loss and improvements in overall health.
The foods primarily consumed and lifestyle that is incorporated on this plan mimic those of countries near the Mediterranean Sea.
It’s main tenants are: daily physical activity, meals with family and friends, and consuming a variety of fruits, vegetables, and whole grains.
Olive oil is the primary source of fat on this plan, and poultry, beans, fish, and eggs are eaten in moderate portions. Processed sugars are limited, and red meat is consumed only in small amounts.
*Things To Avoid
Okay, so this isn’t a specific plan, but experts agree: no matter which plan you follow, if you’re seeking to lose weight, limiting the following is highly important:
- any processed foods
- fried/fatty/fast foods
- refined sugars
- high sugar beverages
*Things To Keep In Mind
Also not a specific plan, but some all encompassing things to keep in mind nutritionally when it comes to proven methods for weight loss include choosing a plan that is:
- doable (fits your needs and lifestyle)
- enjoyable (this goes for exercise as well, if you don’t love it, chances are you won’t stick with it)
Body refusing to burn fat? Eat this French “treat” to slim down fast
Ever wondered how the French stay skinny even after eating butter, creams, and red meat?
New research from John Hopkins University shows, it’s all thanks to this tiny breakfast “treat”…
A potent French delicacy that slims you down even while enjoying your favorite foods.
It works by clearing a hormone out of your body that is known to multiply fat cells.
Once the hormone is gone…
Your body is free to shrink fat zones FAST, just like when you drop butter on a frying pan.
If you’ve ever wondered why people never seem to get fat in France…
Well now you know their secret.
The best part? This is so easy to do that it takes less than 60-seconds a day. Here’s how to do it: