May 23, 2019

26 weight loss tips that are scientifically supported

26 Gewichtsabbautipps, die wissenschaftlich unterstützt werden

The weight loss industry is full of myths. People are often recommended all kinds of crazy things, most of which have no scientific basis whatsoever. However, over the years, scientists have found a number of strategies that seem to work.

Here are 26 weight loss tips that are backed by scientific research:

1. drink water - especially before meals

It's often claimed that drinking water can aid your weight loss - and this is true. Drinking water can increase your metabolic rate by up to 24% to 30% over a period of 1 to 1.5 hours, which will help you burn more calories (1, 2).

One study showed that drinking 500 ml of water about half an hour before meals helped dieters consume fewer calories and lose 44% more weight compared to the control group who did not drink water (3).

2. eat eggs for breakfast

Eating whole eggs can have all kinds of health benefits - and that includes helping you lose weight. Studies have shown that substituting a grain-based breakfast can help you consume fewer calories and lose more weight and body fat over the next 36 hours (4, 5).

If you don't like eggs, that's okay too. Any type of high quality protein for breakfast should have a similar effect.

3. drink coffee (preferably black)

Coffee has been unfairly demonized. High quality coffee is loaded with antioxidants and can have numerous health benefits. Studies have shown that coffee can increase your metabolic rate by 3 to 11% and boost your fat burning by 10 to 29% (6, 7, 8).

However, you should make sure that you don't add a bunch of sugar or other high-calorie ingredients to your coffee. This will completely negate the potential benefits.

4. drink green tea

Just like coffee, green tea can also have a variety of benefits, one of which is accelerated weight loss. Even though green tea only contains small amounts of caffeine, it is overloaded with powerful antioxidants known as catechins, which are believed to work synergistically with caffeine to increase fat burning (9, 10).

While the research is mixed, many studies show that green tea (both as a drink or as an extract in supplement form) can support weight loss (11, 12).

5 Try intermittent fasting

Intermittent fasting is a popular dietary regimen that cycles between periods of fasting and periods of eating. Short-term studies suggest that intermittent fasting is as effective for weight loss as sustained calorie restriction (13).

In addition, intermittent fasting may reduce the muscle loss typically associated with low-calorie diets. However, more studies are needed before definitive conclusions can be drawn (14).

6. use a glucomannan supplement

A dietary fiber called glucomannan has been linked to weight loss by several studies. This type of fiber absorbs water and has a relatively long retention time in your digestive tract, which prolongs the feeling of satiety and helps you consume fewer calories (15).

Studies have shown that people who supplement with glucomannan lose slightly more weight than those who do not (16).

7. reduce your consumption of added sugar

Added sugar is one of the worst ingredients in our modern diet. Most people consume far too much sugar. Studies show that the consumption of sugar (and high fructose corn syrup) is strongly associated with an increased risk of obesity and overweight, as well as diseases such as type 2 diabetes and heart disease (17, 18, 19).

If you want to lose weight, you should reduce your consumption of added sugars. To do this, learn to read labels, because even supposedly healthy foods can be packed with sugar.

8. eat less processed carbohydrates

Processed carbohydrates include sugar and grain products that have been stripped of their high-fiber, nutrient-rich components. This includes white bread and pasta. Studies have shown that processed carbohydrates can cause blood sugar levels to spike, which can lead to hunger, cravings and increased food intake a few hours later. Eating processed carbohydrates has also been linked to overweight and obesity (20, 21, 22).

If you do eat carbohydrates, make sure to eat them with their natural fiber.

9 Try a low-carb diet

If you want to reap the full benefits of carbohydrate restriction, then you should consider trying a low-carb diet.

Numerous studies have shown that such a diet plan can help you lose two to three times as much weight as a standard low-fat diet, while also improving your health (23, 24, 25).

10. use smaller plates

It has been shown that using smaller plates can help some people to automatically consume fewer calories (26). However, plate size does not seem to affect everyone. For people who are overweight, this trick seems to work better (27, 28).

11. pay attention to portion control or count your calories

Portion control - simply eating less - or counting calories can be very helpful for obvious reasons (29). Studies show that keeping a food diary or taking pictures of your meals can help you lose weight (30, 31).

Anything that increases your awareness of what you eat is likely to be helpful.

12. always have healthy food to hand in case you get hungry

Having healthy foods within reach can help you avoid eating something unhealthy when you get overly hungry. Snacks that are easy to prepare and that you can take with you wherever you go include fruit, nuts, carrots, yogurt and hard-boiled eggs.

13. use probiotic supplements

The use of probiotic supplements, which contain bacteria from the Lactobacillus family, can reduce fat mass according to studies (32, 33). However, this does not apply to all Lactobacillus species. Some studies have linked Lactobacillus acidophilus to weight gain (34).

14 Eat spicy foods

Chili peppers contain capsaicin, a pungent compound that can stimulate metabolism and reduce appetite (35, 36). However, humans develop a tolerance to the effects of capsaicin over time, which could impair long-term effectiveness (37).

15 Perform aerobic exercise

Aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health. Aerobic exercise appears to be particularly effective for reducing belly fat - the unhealthy fat that tends to accumulate around your organs and causes metabolic disease (38, 39).

16 Exercise with weights

One of the worst side effects of dieting is that it tends to cause muscle loss and a slowing of the metabolic rate, often referred to as starvation mode (40, 41).

The best way to prevent this is to perform some type of resistance training such as training with weights. Studies have shown that training with weights can keep your metabolic rate high and prevent muscle loss (42, 43).

Of course, it's not just important to lose fat - building muscle is just as important. Resistance training is crucial for a toned and defined body.

17 Eat more fiber

Fiber is often recommended to support fat loss. Although the scientific data is mixed, some studies show that fiber (especially soluble fiber) can increase satiety and help you control your weight in the long term (44, 45).

18 Eat more fruit and vegetables

Fruit and vegetables have many properties that can make them effective in supporting weight loss. They are low in calories but high in fiber, and their high water content gives them a low energy density, making them very filling. Studies have shown that people who eat fruit and vegetables tend to weigh less (46). These foods are also very nutrient-dense, making their consumption important for health.

19 Chew more slowly

It takes some time for your brain to register that you've eaten enough. Some studies show that chewing more slowly can help you consume fewer calories and increase the production of hormones associated with weight loss (47, 48).

You should also consider chewing your food better. Studies show that better chewing can reduce calorie consumption during a meal (49).

20. make sure you get enough good quality sleep

Sleep is highly undervalued but could be just as important as a healthy diet and exercise. Studies show that poor sleep is one of the biggest risk factors for overweight and obesity, associated with an 89% increased risk of obesity in children and a 55% increased risk of obesity in adults (50).

21 Fight your food addiction

A recent study found that 19.9% of people in North America meet the criteria for food addiction (51). If you experience overwhelming cravings and just can't seem to curb them no matter how hard you try, you may be suffering from a food addiction.

If this is the case, it may be worth seeking professional help. Trying to lose weight without first tackling your food addictions is almost impossible.

22 Eat more protein

Protein is by far the most important nutrient for weight loss. It has been shown that a high-protein diet can increase metabolic rate by 80 to 100 additional calories consumed per day, while reducing calorie consumption by an average of 441 kcal per day (52, 53, 54).

One study has also shown that eating 25% of your calories in the form of protein can reduce obsessive thoughts about food by around 60% and halve the desire to eat late at night (55).

Simply adding more protein to your diet is one of the easiest and most effective ways to lose weight.

23 Supplement with whey protein

If you're struggling to get enough protein from your diet, using a supplement - such as a protein powder - can help. One study showed that replacing some of your calories with whey protein can result in a weight loss of about 8 pounds over time while increasing muscle mass (56).

24. avoid sugary drinks including fruit juices

Sugar is bad, but sugar in liquid form is even worse. Studies show that calories in the form of liquid sugar sources are by far the biggest contributor to obesity in our modern diet (57).

For example, one study found that sugar-sweetened beverages were associated with a 60% increased risk of obesity in children per daily serving (58).

Bear in mind that this also applies to fruit juices, which contain a similar amount of sugar to sugary soft drinks such as cola (59). Eat fruit in its natural form, but limit your fruit juice intake - or avoid fruit juices altogether.

25 Eat whole foods that consist of only one ingredient (real food)

If you want to be a healthier and slimmer person, one of the best things you can do is to eat whole, single-ingredient foods.

These foods are naturally filling and it's hard to gain weight when the majority of your diet consists of such foods.

26. eat healthy instead of dieting

One of the biggest problems with diets is that they rarely work in the long term. People who diet actually tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain (60).

Instead of dieting, aim to become a healthier, happier and healthier person. Focus on nourishing your body rather than depriving it. Weight loss should then follow automatically.

References:

Source: https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips#section25

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