Looking to lose weight and keep it off? While there’s no magic bullet for weight loss, there are proven strategies that can help you drop pounds and keep them off over the long term. If you’re ready to get serious about losing weight, here are 10 coats weight-loss methods that have actually been proven to work.
1. Cut Back onAdded Sugar
Added sugar is one of the worst ingredients in the modern diet. Not only is it high in calories, but it’s also been linked to numerous health problems, including obesity, type 2 diabetes, heart disease and cancer (1, 2, 3, 4).
If you want to lose weight, aim to cut back on added sugar as much as possible. When shopping for food, check labels to see how much sugar has been added to foods and avoid anything with added sugar whenever possible. Additionally, avoid sugary drinks like soda, juices and sports drinks, which are among the worst offenders.
2. Eat More Protein
Protein is the most filling macronutrient, and eating a high-protein diet can make you burn up to 80–100 more calories per day (5, 6).
A high-protein diet can also help reduce cravings and decrease the overall amount of calories you eat per day. One study showed that people who ate a high-protein diet consumed up to 441 fewer calories per day (7).
If you’re looking to lose weight, aim to include 20–30 grams of protein at every meal. This can be as simple as adding a handful of nuts, a cup of cottage cheese, a couple of eggs or a scoop of protein powder to your diet.
3. Eat More Fiber
Fiber is a type of carbohydrate that the body can’t digest. As it moves through your digestive system, it absorbs water and slows down the digestion of other nutrients, which can help you feel full and eat less (8).
Good sources of fiber include Beans and legumes, whole grains, fruits and vegetables. Aiming to get 20–30 grams of fiber per day is a great way to promote weight loss.
4. Drink Water Regularly
Drinking water can help you eat fewer calories and avoid overeating. Several studies have shown that drinking water before meals can help you eat fewer calories and lose weight (9, 10).
One study showed that middle-aged and older adults who drank water before meals lost 44% more weight over a 12-week period than those who didn’t (11).
5. Drink Coffee or Tea
Coffee and tea are healthy and calorie-free beverages that can help boost your metabolism and promote weight loss.
Caffeine is thermogenic, meaning it helps you burn more calories by increasing your metabolism (12). Research shows that green tea, in particular, may boost your metabolism and promote fat loss (13, 14).
Additionally, drinking coffee or tea has been linked to a reduced risk of obesity. One study showed that those who drank tea regularly had a lower risk of becoming obese than those who didn’t (15).
6. Take Probiotics
Probiotics are live bacteria that are found in fermented foods or in supplements. They’re often referred to as “good” bacteria because they help keep your gut healthy.
Several studies have shown that taking probiotics can help promote weight loss by improving metabolism and reducing hunger (16, 17, 18).
7. Avoid Processed Foods
Processed foods are typically high in added sugars, calories and unhealthy ingredients. They’re also low in fiber and protein, two nutrients that are critical for weight loss.
If you want to lose weight, it’s best to avoid processed foods as much as possible. Instead, focus on eating whole, unprocessed foods like vegetables, fruits, lean proteins and whole grains.
8. Limit Refined Carbs
Refined carbs are high in sugar and calories, but low in fiber and nutrients. They’re often found in processed foods, such as pastries, white bread and pasta.
Eating too many refined carbs can lead to weight gain and obesity. For this reason, it’s best to limit your intake of refined carbs and focus on eating whole, unprocessed carbs instead.
9. Fill up on Fibrous Vegetables
Vegetables are low in calories and high in fiber, making them ideal for weight loss. In fact, several studies have shown that eating more vegetables is associated with a lower body weight (19, 20, 21).
Fiber-rich vegetables such as broccoli, cabbage, carrots and Brussels sprouts are particularly helpful for weight loss. They’re filling and can help promote feelings of fullness, which may lead to weight loss.
10. Perform Resistance Training
Resistance training is a type of exercise that involves working against a force to build muscle and strength. It can be done using your body weight, free weights, resistance bands or weight machines.
Several studies have shown that resistance training can help promote weight loss and prevent weight gain (22, 23, 24).
What’s more, resistance training can help you maintain muscle mass, which is critical for obesity prevention (25). Muscle tissue burns more calories than fat tissue, even when you’re at rest.
If you’re looking to lose weight, aim to get at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic exercise each week, along with two or more strength-training sessions.
There is no one-size-fits-all when it comes to losing weight – what worked for your friend might not work for you. However, there are some methods that have proven to be effective for many people. Here are 10 coats weight loss methods that you might want to try:
1. Cut down on calorie-dense foods
If you want to lose weight, you need to consume fewer calories than you expend. This means cutting down on high-calorie foods, such as sweets, fried foods, processed meats, and baking products. Instead, opt for healthier options, such as fruits, vegetables, lean protein, and whole grains.
2. Eat more protein
Protein is essential for building and maintaining muscle mass. It also aids in satiety and weight loss by keeping you feeling full for longer. Make sure to include protein-rich foods, such as eggs, tofu, legumes, and nuts, in your diet.
3. Incorporate healthy fats
Though fats have been demonized in the past, they are actually an essential part of a healthy diet. Healthy fats, such as those found in avocados, olive oil, and salmon, help improve satiety and promote weight loss.
4. Avoid sugary drinks
Sugary beverages, such as soda, energy drinks, and fruit juices, are one of the biggest contributors to weight gain. They are often high in calories and offer little in terms of nutrition. Instead, opt for water, unsweetened tea, or sparkling water.
5. Get enough sleep
Sleep plays an important role in weight loss. When you don’t get enough sleep, your hormones become imbalanced, which can lead to increased hunger and cravings. aim for seven to eight hours of sleep every night.
6. Avoid processed foods
Processed foods are often high in sugar, salt, and unhealthy fats. They can also contain additives and preservatives that can be harmful to your health. To lose weight and improve your health, avoid processed foods as much as possible.
7. Increase your activity level
Physical activity is essential for weight loss. It helps you burn calories and can also help to improve your mood and energy levels. If you are not active, start by adding some simple activities, such as walking, to your daily routine.
8. Reduce stress
Though it might not seem like it, stress can actually lead to weight gain. When you’re stressed, your body produces the hormone cortisol, which can lead to increased hunger and cravings. To reduce stress, try yoga, meditation, or deep breathing.
9. Drink plenty of water
Water is essential for your health and can also help with weight loss. It helps to flush out toxins and can also help to reduce hunger. aim to drink eight glasses of water a day.
10. Seek professional help
If you’ve tried to lose weight on your own with no success, you might want to seek professional help. There are a number of professionals, such as registered dietitians, who can help you develop a healthy diet and exercise plan.