Are you looking to lose weight? With so many weight loss programs and products on the market, it can be hard to know where to start. But the bad news is, most of them don’t work. The good news is, there are some proven strategies that can help you lose weight.
Here are 10 evidence-based weight loss tips that will help you lose weight in a healthy way:
1. Cut Back on Refined Carbs
Refined carbs are carbs that have been processed and had the fiber and other nutrients removed. They’re found in foods like white bread, white rice, cookies, pastries, and many processed snacks.
Studies show that cutting back on refined carbs can help you lose weight and improve your health. This is because they contain few nutrients and can cause spikes in blood sugar levels.
2. Eat More Protein
Protein is the most filling nutrient, and eating a high-protein diet can make you burn up to 80-100 more calories per day.
Protein can also help reduce your appetite and decrease your food intake. So if you’re looking to lose weight, make sure to include protein at every meal. Good sources of protein include meat, fish, eggs, legumes, nuts, and seeds.
3. Eat More Fiber
Fiber is a nutrient that can help you lose weight.
Studies show that fiber can help you lose weight by making you feel fuller and decreasing your food intake. Soluble fiber, in particular, can help reduce the amount of fat in your body.
Good sources of fiber include oats, beans, lentils, peas, broccoli, and apples.
4. Drink Water Before Meals
Drinking water before meals can help you eat fewer calories and lose weight.
One study showed that people who drank water before meals lost 44% more weight over a 12-week period. Another study showed that drinking water before meals increased weight loss by 2.5 kg (5.5 pounds) over a 12-week period.
So if you’re looking to lose weight, drink a glass of water before meals.
5. Eat More Vegetables and Fruits
Vegetables and fruits are high in fiber and nutrients, and they’re low in calories.
Studies show that people who eat more vegetables and fruits tend to weigh less. So if you’re looking to lose weight, make sure to include these healthy foods in your diet.
6. Avoid Processed Foods
Processed foods are foods that have been modified from their natural state. They’re often high in sugar, salt, and unhealthy fats.
Studies show that eating processed foods can lead to weight gain and obesity. So if you’re looking to lose weight, avoid processed foods as much as possible.
7. Limit Alcohol Intake
Alcoholic beverages are high in calories and sugar.
Studies show that alcohol intake can lead to weight gain. So if you’re trying to lose weight, it’s best to limit your alcohol intake or avoid it altogether.
8. Sleep More
Sleep is important for overall health, and it can also help with weight loss.
Studies show that people who sleep more tend to weigh less. So if you’re looking to lose weight, make sure to get enough sleep.
9. Avoid Crash Diets
Crash diets are very restrictive diets that are often not sustainable in the long term.
Studies show that crash diets can lead to weight gain. So if you’re looking to lose weight, it’s best to avoid crash diets and opt for a more sustainable approach.
10. Check with Your doctor
If you’re looking to lose weight, it’s important to speak with your doctor first.
They can help you determine the best approach for you and make sure that you’re healthy enough to lose weight.