21 Weight Loss Tips Learned From Scientific Studies

The industry surrounding weight loss is rife with myths and misunderstandings.

Because of this, we have gathered some of the most helpful weight loss recommendations that can be gleaned from scientific research.

When it comes to weight loss, we’ve heard far too many people make promises that turn out to be empty.

It’s ludicrous, to say the least.

Despite the fact that we make some audacious claims of our own…

In addition to this, we have the evidence to support their claims.

I really hope that these 21 weight loss strategies that were learned from scientific studies will help you become inspired and help you build daily routines that will get you closer to achieving your goals.

Consume decaffeinated coffee and tea flavored with peppermint.

What the evidence suggests:

It’s strange, but it’s true: they have been proved to suppress hunger, and some studies have even shown that drinking peppermint tea naturally cuts a person’s daily calorie consumption by an average of 1,800 calories (study, study).

How to go about it:

When you start to get cravings at work, sip some tea or coffee instead of reaching for a snack.
The feeling of hunger is most often caused by boredom; therefore, you should spend your time producing these drinks instead.

Increase the amount of protein that you consume each day.

What the evidence suggests:

When it comes to one’s general health, the second piece of advice on the list of weight reduction techniques is one of the most crucial pieces of advice. Consuming protein can increase the body’s metabolic rate by 80–100 calories per day (study).

Protein-rich diets have also been shown to cut late-night cravings in half, reduce compulsive dieting thoughts by 60%, and make you feel so full that you naturally consume 441 fewer calories each day than you would on a diet with less protein (study, study).

How to go about it:

At each and every meal, you should be able to name a source of protein, and you should make certain that you consume a substantial amount of that source. The finest sources of this nutrient are eggs, fish, and lean cuts of meat.
If you don’t consume meat or you just need some protein in a pinch, go for a whey protein supplement of good quality!

Eat more vegetables and fiber.

What the evidence suggests:

Consuming foods that are high in fiber will not only help you feel full longer, but it will also prevent you from reaching for unhealthy snacks when you really shouldn’t be (study, study).

It appears that the best source of fiber for this effect is that which is obtained from vegetables.

How to go about it:

Stuff your face with any kind of vegetable you can get your hands on and see how long it takes you to finish it.
Some fantastic vegetables include cucumbers, carrots, kale, lettuce, peppers, broccoli, cauliflower, and spinach.

Increase your consumption of fiber while also eating healthy fats.

What the evidence suggests:

It has been demonstrated that increasing the amount of fiber you consume along with your healthy fats might boost the effectiveness of the fat to make you feel full (study). Coconut oil, avocados, almonds, and fish are examples of foods that contain healthy fats.

How to go about it:

It’s fairly straightforward: you should just make sure to incorporate both into your meals.
Add some avocados to your salad or eat some nuts with your fish (pecan coated salmon is a delicious option). Whatever you can think of, which takes us to the fifth suggestion on the list of things that can help you lose weight…

In the morning, have a very light meal or nothing at all.

What the evidence suggests:

The practice of not eating for extended periods of time (also known as “intermittent fasting“) has been linked to numerous positive health effects, including increased insulin sensitivity, decreased body fat, and enhanced neurological health (study, study).

How to go about it:

In the morning, it is recommended that you consume either a protein drink, a green smoothie, or a piece of fruit. This will help you lose weight more quickly and allow you to consume a greater number of calories at supper.

Combine the alcoholic beverage of your choice with club soda, water, lemon, and lime.

What the evidence suggests:

Let’s just be honest about it. The vast majority of alcoholics are not going to give up drinking. That’s very sweet. I got it.

Since studies have shown that reducing the amount of calories that one consumes is directly related to weight reduction, we need to find ways to reduce the amount of damage that alcohol causes to our calorie intake.

How to go about it:

Never combine hard alcohol with anything other than water, club soda, and either lemons or limes.
A vodka water with a dash of cranberry and a slice of lemon makes for an excellent drink.
Stay away from alcoholic beverages altogether, especially beers, liqueurs, and mixed shots.

When selecting meals that are good for you, refer to the fullness factor chart.

What the evidence suggests:

You may determine the satiety (how full the meal makes you) of a specific food based on a range of parameters (research or guide). Satiety refers to how full the food makes you feel. If you limit yourself to meals that make you feel full after eating them, it will be much more difficult to overeat.

How to go about it:

Increase the amount of vegetables, fish, chicken breast, watermelon, grapefruit, carrots, and oranges that you eat, along with any other foods that have a high fullness factor rating.

Before you start eating, have a glass of water.

What the evidence suggests:

You will consume less calories as a direct result of drinking water before eating because it will make you feel more full (study, study).

How to go about it:

Take a sip or two of water before you sit down to eat, and make sure it’s a substantial glass. This is an excellent method to utilize if you feel pressured to overeat, such as at a work party or any other occasion.

Make use of this printable seven-day meal plan.

What the evidence suggests:

People who write down their meal plans and keep food diaries are more likely to achieve their weight loss goals (study).

How to go about it:

The print-off for this seven-day meal planner may be found right here on this website at no additional cost.

Drink more green tea.

What the evidence suggests:

The tenth piece of advice on this list of ways to lose weight is something you’ve undoubtedly already heard, but it bears repeating because of its continued relevance. There is evidence that drinking green tea can speed up your metabolism and protect you from sickness (study). It is extremely beneficial to your health and has been the subject of extensive research.

How to go about it:

Green tea is a wonderful beverage to have in the middle of the day. You can dilute it with peppermint tea if you find that the flavor is too strong for you. This way, you get all of the health benefits of green tea, in addition to the natural hunger suppressant it provides.
Matcha green tea can provide an even greater increase in the body’s natural defenses against free radicals. It is similar to drinking 10 cups of normal green tea in terms of the health advantages it provides.

Consume red peppers to help regulate your hunger and speed up your metabolism.

What the evidence suggests:

Cayenne peppers are known to speed up your metabolism while also suppressing your appetite (study). Raise the temperature, and include them into the dish you’re preparing.

How to go about it:

The vast majority of people do not wish to consume an entire pepper on its own. We don’t either. Therefore, you can get it from the following well-known sources: cayenne pepper grounds, cajun spice, Tabasco sauce, and pretty much any red hot sauce that’s available on the market!

Do not bring that to the table with you.

What the evidence suggests:

When you are preparing a larger dish of food or if you are cooking for several people, you will often have a large piece that is presented to the table. Altering the atmosphere around you, such as keeping food warm on the stove rather than bringing it to the table, is one way to cut down on the amount of food you eat (study).

How to go about it:

When you go to sit down, you should just leave the meal where it is.

Get rid of all of your spoiled food. NOW.

What the evidence suggests:

The recommendation that comes in at number 13 on the list of weight reduction strategies is simple and straightforward. Even just thinking about or looking at the food might make you hungry and lead to overeating (study).

How to go about it:

Maintaining a cabinet full of unhealthy foods is not a formula for successful weight loss or a healthy lifestyle.
Clear out your cupboard and get rid of all of that unnecessary garbage. Either don’t bother finishing it or come up with a reason for it. It should be thrown away.
If you follow this advice, you can avoid purchasing unhealthy foods in packages and so save a significant amount of money each week.

Make use of more compact plates.

According to the available evidence, the dimensions of plates have significantly grown even during the time of Jesus (study). By deceiving the brain into believing that the meal is being consumed in its entirety, eating less food is possible simply by using a smaller plate (study).

How to go about it:

Instead of the standard 12-inch plates that are used in the majority of Western diets, purchase and use plates that are 8-10 inches in diameter instead.

Take your time to chew.

What the evidence suggests:

You long to take things more slowly so that you may savor the meals you’ve prepared yourself. Consuming less food in a shorter amount of time will result in a lower total daily energy intake (study).

How to go about it:

Before you swallow your food, make an effort to chew it for at least five slow nibbles.

Once you have finished preparing the meal, place any leftovers in the refrigerator.

What the evidence suggests:

If you can’t see it, you won’t remember it. Increasing the amount of space that separates you from your meal will help you consume less of it (study, study)

How to go about it:

Once you have finished feeding yourself, repack everything in its original container, and place it in the refrigerator.
According to the research, you should hide the food from your sight and put it as far away from you as possible when you’re trying to lose weight.

Before you go out, have a protein drink for breakfast.

What the evidence suggests:

It is common knowledge that eating foods high in protein will leave you feeling fuller for longer than eating foods high in other nutrients. Consuming a protein shake before going out to eat will assist strengthen your willpower and prevent you from overindulging in food while you are dining out (study).

How to go about it:

Any low-cost blend of whey protein powder will do the job. All you have to do is pour some water in it, give it a good shake, and then down it.
When I’m trying to ball on a budget, the Elite Dymatize Whey is my go-to since not only does it taste fantastic, but it’s also quite economical.

Put away Netflix while you’re in the middle of a meal.

What the evidence suggests:

People are having trouble with tip number 18 on the list of weight reduction suggestions, which is a new challenge. When you get home, the thought of watching Netflix while eating dinner is really alluring. The bad news is that eating while watching television has been connected to being overweight and making poor food choices, so if you really need to lose weight, this could be a problem for you (study).

How to go about it:

While you are eating, either move to a different area of your home or find something else to do in that time.

Avoid simple carbs.

What the evidence suggests:

Even though they are delicious, simple carbohydrates have two big drawbacks: they have an influence on insulin, and they do not make you feel full after eating them. After consuming simple carbohydrates, you will likely feel full for a shorter amount of time than you would prefer (study).

How to go about it:

Stay away from foods and beverages high in sugar, such as fruit juices, cereals, white bread, and sugary drinks.

Chew gum twenty times.

What the evidence suggests:

This is another another fantastic and easy method for reining in your hunger levels. Chewing gum reduces the urge for savory and sweet snacks, as well as the feeling of hunger in the hours between meals, according to a number of studies (study, study)

How to go about it:

Choose a sugar-free gum or a stick with only 5 calories so that you are not unknowingly adding a significant number of extra calories to your diet.

Delay getting seconds for at least twenty minutes before even considering doing so.

What the evidence suggests:

When it comes to food, the brain moves at a glacial pace. It takes around 20 minutes, on average, for the brain to recognize the food that you have consumed after you have eaten it (study).

How to go about it:

Take a few deep breaths and relax if you finish everything on your plate but are still feeling hungry afterward. Find something to do in order to pass the time until you head back into the kitchen for more. Have a cup of tea that’s nice and hot instead.

If you like this post on weight loss ideas and are ready to create some long-term healthy eating habits, the best place to begin is with our 21-Day Fat Loss Challenge.

In just 21 days, people lose an average of 10 to 21 pounds, and they are thrilled with the results. But the feedback we get from people about how the program has taught them how to adjust their eating habits and find a diet that actually works for them in the long-term is even better than the weight loss itself. This feedback is even better than the weight loss itself.

Our exclusive support group for those going through the Challenge together has over a thousand members, and during their time there, they discuss and trade recipes, as well as their experiences, results, and motivation.

If you are ready to make some adjustments in your life, here is the UNIQUE point from which you should launch your new path forward. We will show you step-by-step instructions on how to make the essential adjustments to both your diet and your lifestyle, as well as how to maintain those adjustments “beyond the diet.”