10 Evidence Based Weight Loss Tips

Woman running outside

1. Drink More Water

One study showed that drinking a half-liter (17 oz) of water about a half an hour before meals helped dieters eat fewer calories and lose 44% more weight.

2. Eat Eggs for Breakfast

Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours, and lose more weight and more body fat.

3. Use Coconut Oil

Coconut oil is high in special fats called medium chain triglycerides, which are metabolized differently than other fats. These fats have been shown to boost metabolism by 120 calories per day, and also reduce your appetite so that you eat up to 256 fewer calories per day. Keep in mind that this is not about adding coconut oil on top of what you’re already eating, it is about replacing some of your current cooking fats with coconut oil.

4. Cut Back on Added Sugar

Added sugar is the single worst ingredient in the modern diet, and most people are eating way too much of it. Studies show that sugar (and high fructose corn syrup) consumption is strongly associated with the risk of obesity, as well as diseases like type 2 diabetes, heart disease, and others. If you want to lose weight, you should be cutting back on added sugars. Just make sure to read labels because even so-called health foods can be loaded with sugar.

5. Eat More Protein

Protein is the single most important nutrient when it comes to losing weight. Eating a high protein diet has been shown to boost metabolism by 80 to 100 calories per day, while helping you feel so satiated that you eat up to 441 fewer calories per day. One study also showed that eating 25% of daily calories in protein reduced obsessive thoughts about food by 60%, while cutting the desire for late night snacking in half. This may be the single most important tip for weight loss.

6. Eat Whole, Single Ingredient Foods

If you want to be a leaner, healthier person, then one of the best things you can do for yourself is to eat whole, single ingredient foods. These foods are naturally filling, and it’s very difficult to gain weight if the majority of your diet is based around them. Keep in mind that real food doesn’t need a long list of ingredients because real food is the ingredient.

7. Eat More Fruits and Vegetables

We know, we know…we’ve all heard this a million times. However, only 13% of Americans eat the recommended five servings a day. Vegetables and fruits have several properties that make them effective for weight loss. They contain few calories, but a lot of fiber. They are also rich in water, which gives them a low energy density. They also take a while to chew, and are very filling.

Studies show that people who eat vegetables and fruits tend to weigh less. These foods are also nutritionally dense, so eating them is important for all sorts of reasons. 

8. Lift Weights

Studies show that weight lifting can help keep your metabolism high, and prevent you from losing precious muscle mass. Doing some sort of resistance exercise is critical.

9. Move More

Find something that you enjoy doing, and make it a regular part of your life. Whether it’s walking, taking Zumba or a HEAT class, or heading out the door for a long, solitary run, engage in some type of cardio. Consistency, over time, is the key to improving your health and seeing the weight loss results you are working for. Current recommendations from the American Heart Association for overall cardiovascular health are:

• For optimal cardiovascular and overall health benefits, complete at least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150 minutes.

– OR –

• At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes; or a combination of moderate and vigorous-intensity aerobic activity.

10. Plan Your Meals

Registered dieticians will tell you that the biggest mistake clients make in their weight loss journey is their failure to plan ahead for meals. Make a menu, grocery shop once a week and prep foods ahead of time. That way, you always have healthy food on hand, and will be less tempted to pull into that fast food drive through on your way home from a long day at work.