10 Evidence – Based Weight Loss Tips

As you might of guessed the weight loss industry is still full of myths (to be polite).

Many people across the world are being badly advised to do all kinds of crazy things, most of which have no real evidence/benefits to losing weight behind them.

There are many more strategies that can be done of course, but here are 10 that are backed up by science.

Eat Healthy- The biggest problem with the word β€œDiet” is that it is short term. It’s a base for you to eat better and to learn what to do from what you have been doing previously; most diets today never work long term.

If more people viewed it this way; (short term process) where I am learning about eating well, and on the most part eliminating the food that made me feel unhappy, Ill, Tired and Overweight!

With the next step to learn more about healthy eating, then get consistent, which leads to a healthy habit = a healthy eating lifestyle, two things would happen..

One: Most people would see it as too much work and would quit.

Two: The ones that do go on to do it would realise quickly that it is not just about losing weight, in the long term it’s the maintenance.
The goal should always be to become Healthier, Happier and a Fitter person. Another thing is if you focus on nourishing your body, instead of depriving it you will go far. What I mean by that is weight loss will follow as a natural side effect.

Note: If you want to go on a diet short term, with the intention of what I have said above then look no further (Click Here) a done for you meal plan.
With the right kinds of foods to be eating to see yourself transform into a happier, fitter and slimmer person.
Its only 30 days and its already helped thousands of people since the start of the year! What are you waiting for (Click Here)

Get Your Eggs In The Morning- Eating whole eggs has all sorts of benefits, despite what you might have been told and one of them is losing weight.
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.
If you cannot eat eggs for some reason, it’s OK. Any source of quality protein for breakfast should do the trick.

Cook With Coconut Oil- Is very healthy. It is high in special fats called medium chain triglycerides, which are metabolized very differently than other fats.

These fats have 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’s about replacing some of your current cooking fats with coconut oil.

Cut back on added sugar- Added sugar is really the single worst ingredient in the modern diet, which most people are eating wayyy too much of.
Studies show that sugar (and high fructose corn syrup) consumption is associated with the risk of obesity, as well as diseases like type 2 diabetes, heart disease and many more.

Use Smaller Plates- Using smaller plates has been shown to help people automatically eat fewer calories in some studies. Weird trick but works great πŸ™‚

Keep healthy food around when hungry- Keeping healthy foods around you helps prevent your from eating something unhealthy if you become real hungry. A few snacks that are easily portable and simple include whole fruits, a handful of nuts, bananas and Greek yoghurt.

Do Your Cardio Workouts- Doing cardio (Aerobic exercise) is an excellent way to burn calories and improve your physical and mental health. It appears to be particularly effective when losing belly fat.

Eat More Fibre- Fibre is often recommend for the purpose of weight loss. The studies show that fibre can help you control your weight over the long term.

Chew Slowly- It can take a while for the brain to register that you have had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss. I have personally written about this before so if you would like something more direct and to the point then (Click Here)

There you have it, 10 Evidence Based Weight Loss Tips!

I would love to hear from you guys.

What do you guys think of the tips I have given you?

What Tips do you know or have heard of that are evidence based?

Let me know by commenting below

Until next time Ciao πŸ™‚

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Ben Chuang
Ben Chuang
8 years ago

Great tips all around. I would add just one caveat to all of these: it depends. All of these are good for the general population, but your specific situation may dictate that one or more of these is actually not good for you. For instance, I LOVE coffee, but I can’t drink it because it gives me migraine headaches.

8 years ago

I agree with the eating healthy over long term dieting! Just eat as much REAL food as your body needs!

8 years ago

Love the tips kareem. I never knew I could eat the whole egg! as I thought it was unhealthy.

Rosa Marquez
Rosa Marquez
8 years ago

I’m not really a runner to do cardio workouts, is resistance training good for weight loss?

8 years ago

Coconut Oil by far, I Can’t wait to buy it. Going to the Health Food Store right after work. thanks…