23 evidence-based tips for people who want to lose weight

Many people who want to lose weight complain that they cannot find a suitable diet. Although there are many “myth” diet programs that claim weight can be lost very easily, losing weight or maintaining it is difficult. Therefore, you should prefer diet programs that offer scientific evidence rather than popular ones. Only in this way can you avoid diet traps and continue losing weight.

Here are 23 evidence-based tips for weight loss

1. Drink water, especially before meals

It is true that the water we drink can help with weight loss. Metabolic rate may increase by 24-30% 1-1.5 hours after drinking water. This can increase the number of calories burned.

When water is consumed also seems to be very important for people on a diet. One study found that drinking half a liter (2.5 glasses) of water about half an hour before meals led to eating less. Approximately 44% more weight loss was achieved compared with those who did not drink the water. This may result from water creating a feeling of fullness in the stomach and suppressing appetite.

2. Eat eggs for breakfast

Eggs are very nutritious and also help with weight loss. Research shows that replacing a carbohydrate-heavy breakfast with eggs can reduce calorie intake over the next 36 hours and help with body fat loss.

Eggs are a good source of protein. They can create a long-lasting feeling of fullness. When you do not choose eggs, you can achieve a similar effect by consuming another protein source, such as cheese.

3. Drink coffee

Coffee is rich in antioxidants and may have many health benefits. Studies found that caffeine can speed up metabolism by 3-11% and increase fat burning by 10-29%.

According to scientists, caffeine is part of a healthy diet, but it is useful to consume it in moderation.

The United States Food and Drug Administration (FDA) says healthy adults can consume 400 mg of caffeine daily; this corresponds to approximately 4-5 cups of coffee a day.

4. Drink green tea

Green tea has many health benefits. One of them is weight loss. Green tea contains a small amount of caffeine. It contains catechins, powerful antioxidants that perform a function similar to caffeine.

Although the evidence is conflicting, many studies show that green tea may help with weight loss.

5. Follow an intermittent fasting diet

An intermittent fasting diet involves going without food during certain periods of the day or week. It is a diet that has only recently begun to be practiced and is becoming increasingly popular.

Short-term studies showed that intermittent fasting diets were as effective as calorie-restricted diets. In addition, intermittent fasting produced better insulin levels than calorie-restricted diets. Our article on intermittent fasting is available here for you to read.

6. Consume fiber

People who want to lose weight are especially advised to adopt a fiber-rich diet. There are two types of fiber: water-soluble and insoluble. Soluble fiber is generally associated with weight control. Legumes, fruit and oats are examples. Insoluble fiber mainly prevents constipation and regulates bowel function. Green vegetables and fruit skins are examples of insoluble fiber. In general, fiber increases the feeling of fullness and reduces calorie intake. Alongside all these benefits, fiber consumption also has a protective effect against bowel cancer. A daily intake of 25-30 grams of fiber is recommended.

7. Cut out sugar (white sugar/table sugar)

White sugar is one of the most unhealthy components of the modern diet. Sugar consumption has long been known to increase the risk of obesity, heart disease and type-2 diabetes. Yet most people continue to consume large amounts. It can feel difficult to break this habit. You should replace white sugar in your diet with healthy sugar.

Fruit contains a type of sugar called fructose. The World Health Organization (WHO) recommends consuming 5 servings of vegetables and fruit daily. The body's sugar needs can be met by consuming fruit, grains and legumes throughout the day.

8. Reduce refined carbohydrate consumption

Refined carbohydrates include food that has been separated from its fibrous, nutritious parts. White bread and pasta are examples.

Research showed that consuming refined carbohydrates can cause sudden rises and falls in blood sugar. These sudden blood sugar changes may make a person feel hungry. They may increase the urge to eat. Refined carbohydrates are strongly linked to obesity. If you are going to eat carbohydrates, make sure you eat them with their natural fiber.

9. Reduce excess carbohydrates in your diet

Numerous studies showed that reducing carbohydrate consumption improves health. Even healthy carbohydrates can prevent weight loss when consumed in excessive amounts. The goal is to consume healthy carbohydrates in a controlled way.

10. Use smaller plates

You may also benefit from changing your perception of portions by using small plates at home. One study showed that smaller plates were used to help some people consume fewer calories. However, the effect of plate size was not the same for everyone. Those who benefited most were people who were overweight.

11. Monitor what you eat

One study showed that keeping a food diary or photographing what you eat may help you lose weight. Anything that increases your awareness of what you eat will contribute positively to your eating habits.

12. Eat healthy foods when extremely hungry

At home, in the office or out shopping, you sometimes do not notice how time passes. You may suddenly become hungry. In such situations, diets can easily be disrupted. Keep foods that are easy to prepare and carry with you. This can help you stay away from high-calorie foods. Whole fruit, cucumbers, carrots, nuts and yogurt are examples of these foods.

13. Take natural probiotics

Many bacteria beneficial to our health live in our intestines. Naturally fermented foods are natural probiotics. The Lactobacillus family has been shown to reduce fat mass. This does not apply to all Lactobacillus species. “Lakto Akidophillus” has been associated with weight gain. Including these foods in your diet at intervals may be beneficial. Examples of naturally fermented foods include homemade yogurt, kefir, homemade pickled cucumbers, homemade sauerkraut and tempeh (a fermented soybean product).

- Related topic: Probiotics – health benefits, facts and current scientific research

14. Eat spicy foods

Peppers contain a compound called capsaicin. Although its effect may be limited, this compound can speed up metabolism and help reduce your appetite somewhat. People with stomach complaints are advised to be careful about consuming spices.

15. Do aerobic exercise

The calories we expend are as important as the calories we consume. Doing aerobic (cardio) exercise helps you burn calories. It is especially effective for burning fat that accumulates around the abdomen. Like all other types of exercise, it is an excellent way to improve your physical and mental health.

16. Lift weights

Muscle loss may sometimes occur alongside dieting. Increasing muscle mass while burning fat is extremely important. The best way to prevent this is to do resistance exercises. Studies show that lifting weights can prevent the loss of valuable muscle mass.

17. Eat more vegetables and fruit

Vegetables and fruit have many properties that are effective for weight loss. Vegetables in particular contain fewer calories and more fiber. Their high water content lowers their energy density. Studies show that people who consume a balanced amount of vegetables and fruit weigh less.

18. Sleep well

Sleep is often given little attention, but it is as important as healthy eating and exercise. Studies showed that poor sleep increases the risk of obesity by 89% in children and 55% in adults. How much sleep is needed varies from person to person. If you feel refreshed during the day, your sleep can be considered adequate for you.

19. Overcome food addiction

It is known that 19.9% of people in North America and Europe have a food addiction problem. If, despite all your efforts, you cannot stay away from eating and cannot prevent this, you too may be said to have an eating addiction. In such a case, professional support is recommended to find a solution. Trying to lose weight without addressing food addiction is impossible.

20. Eat a diet focused on protein and vegetables

Protein is one of the most important nutrients for weight loss. High-protein diets have a metabolism-boosting effect. One study showed that obtaining 25% of daily calories from protein reduced the desire to eat and even prevented midnight snacking by 60%. Animal protein sources in the diet include meat, chicken, fish, milk, yogurt, cheese and eggs. Plant protein sources include legumes and nuts. High-protein diets should be supported with plenty of vegetables.

21. Supplement protein with whey

You can use protein powders to provide your diet with enough protein. A study involving 626 adults showed that replacing some calories with whey could result in approximately 8 kilos of weight loss while increasing muscle mass.

22. Do not consume sugary drinks

Sugary drinks frequently consumed in daily life are not healthy. Studies say that liquid sugar, which has recently been widely used in foods, may be one of the most fattening factors. A study of children from different ethnic backgrounds found that consuming sugary drinks increased the risk of obesity by 60%. It is useful to note that fruit juices carry the same risk. Rather than drinking the juice, it is important to eat the fruit itself without exceeding the recommended amounts.

23. Chew slowly

It may take some time for satiety signals to reach the brain. Some studies have also shown that chewing food thoroughly is associated with consuming fewer calories.

Conclusion and Summary

The process of losing weight is more complex than it seems. Therefore, if you want to lose weight or maintain your current weight, you should choose safe methods that can be sustained throughout life. You should adopt healthy eating as a lifestyle habit and, if needed, make fundamental changes in your life to achieve this. To lose weight or stay fit, you should follow scientifically proven recommendations rather than popular suggestions with unproven benefits.

Everyone's body and metabolism are different. Individuals may respond differently to the same foods because of differences in genetics and other health conditions. Therefore, a diet that produces positive results for someone else may not work for you. Do not let this discourage you! Although there is no easy solution for losing weight, remember that you have many options.