Menu
eMediHealth Logo
Subscribe
No Result
View All Result
eMediHealth Logo
Subscribe
No Result
View All Result

Home > Nutrition > 10 Proven Weight Loss Tips That Actually Work

10 Proven Weight Loss Tips That Actually Work

Updated on September 8, 2022
8 min read
By Shiza Khan, M.Sc. – Clinical Nutrition & Dietetics | Dietitian/Nutritionist

In this article:

  • Effective Tips for Weight Loss
  • Precautions to Consider
  • What Can Help Me Lose Weight Quickly?
  • Final Word

The Internet is filled with advice on how to lose weight, tips to follow, and tried-and-tested methods that worked for one person or another. While most of these tips are by and large true, they fail to take into account a few key aspects:

proven weight loss tips that actually work
  • Everyone’s body is unique.
  • The reason for weight gain is different for everyone.
  • Weight loss is also influenced by a person’s time and socioeconomic ease.

However, regardless of these differences, there are some proven techniques and changes you can incorporate into your routine to achieve weight loss and maintain a healthy weight.

Weight gain, at its crux, is a matter of balancing the energy you obtain through food and the energy you spend through physical activity or biological functions.

Due to changes, such as lack of physical activity, overeating, changes in metabolism, or some diseases, the body is unable to spend as many calories as it takes in, causing a person to retain the excess weight in the form of fat. (1)

Advertisements

Effective Tips for Weight Loss

Here are some of the weight loss tips you may have heard of before but this time are backed by science and research.

1. Do not skip meals

It can be very tempting to skip meals to restrict the calories you consume. However, skipping breakfast has been directly linked to an increase in weight gain and is a risk factor for obesity. (2)

A study done on university students found skipping dinner to be associated with a risk of weight gain. (3)

2. Eat slowly and mindfully

eat slowly and mindfully to accelerate the weight loss process

Eating slowly, focusing on chewing properly, and avoiding distractions at mealtimes are behavioral techniques associated with weight loss practice. (4)

In a study of 24 participants, the groups encouraged to eat slowly and mindfully were observed to consume lesser food as compared to the group asked only to eat. (4)

Mindful eating allows a person to pay more attention to their hunger and satiety cues, lowering their chances of overeating. (4)

Advertisements

3. Increase physical activity

One of the easiest and most effective ways to balance energy intake and expenditure is by doing some exercise.

Physical activity in the form of exercise not only helps in reducing weight but is also good for the heart as it helps in the prevention and reduction of the risks of many heart diseases. (5)

All you need to do is perform at least 150 minutes (2.5 hours) of moderate physical activity each week. (5) Simple activities such as taking the stairs instead of the elevator or walking up to 30 minutes each day can ensure good results.

4. Increase fiber in the diet

Fiber-rich foods promote satiety and bring about the feeling of fullness that will ultimately prevent overeating and weight gain. (6)

The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study found that consumption of high-fiber foods promoted weight loss and adherence to other dietary interventions in adults who were overweight or obese and were consuming a calorie-restricted diet. (7)

Fruits and vegetables, whole grains, oats, pulses, and legumes are all high-fiber foods that can be included as part of a weight loss diet.

Advertisements

5. Include protein in each meal

consuming a protein-rich diet can help in your weight loss journey

Clinical studies have found consuming a high amount of protein not only aids weight loss but also reduces the total amount of fat in the body while also preserving muscle mass. High-protein diets not only aid weight loss but also prevent weight gain. (8)

Proteins work by reducing the hormones that increase appetite and bring about satiety, preventing overeating. (8)

The ideal protein intake per day for adults is 0.8-2.22 g/kg body weight depending on the amount of physical activity. Simply ensuring 1/4th of the plate at meal times of protein-rich food is enough to gain its weight loss benefits.

6. Make use of metabolism boosters

Whatever food that you consume has an impact on diet-induced thermogenesis (DIT), which is the process by which the body burns more calories. (9)

Recently, a lot of discussion surrounding the consumption of foods that can increase metabolism and DIT has been happening. Some foods have a direct impact on improving the energy expenditure of the body, and the inclusion of such foods in the diet can help bring about weight loss. (9)

Dark chocolate (at least 70% cocoa), green tea, chili, cinnamon, ginger, turmeric, and green coffee have been widely studied for their metabolism-boosting effects. (9)

7. Focus on hydration

Drinking less water throughout the day can result in a disbalance of the body’s hydration and electrolyte levels. By drinking enough water, the mitochondria of the cell – which is where most of the energy expenditure occurs – function properly, causing weight loss.

Appropriate hydration levels are also linked to a reduced risk of diabetes, heart diseases, and even Alzheimer’s disease. (10)

Advertisements

Drink up to 2 liters of water each day to stay well hydrated.

8. Avoid added sugars

avoid added sugars in any form to foster your weight loss process

Most packaged foods contain a high amount of added sugar that is contributing greatly to the growing pandemic of obesity.

When a high amount of sugar is consumed, the body breaks it down to glucose, and whatever is not used by the body is stored in fat cells in the form of fat. (11)

Therefore, avoidance of foods with high amounts of added sugar can aid in weight loss.

Advertisements

9. Practice portion control

It is often difficult to assess your eating pattern on a day-to-day basis. Ensuring all the necessary nutrients and food groups are covered throughout the day can be tiresome.

Most dietitians will recommend simple strategies to ensure you do not overeat and that whatever food you consume must contain all the necessary nutrients.

The MyPlate model developed in 2011 has become a handy tool in assessing portion control. It is a 2D depiction of a plate with recommended guidelines on how to build a plate that includes all the necessary food groups such as fruits, vegetables, grains, protein, and dairy. (12)

While it is unclear if portion control plates can directly cause weight loss, it, however, will ensure the addition of protein- and fiber-rich fruits and vegetables that are both linked to weight loss.

10. Get good sleep

Obesity and weight gain are often linked directly to what you eat and drink. However, sleep also plays an important role in helping you shed and keep off the excess weight.

In a study of 125 adults with obesity, better sleep health – measured through six parameters of sleep quality including regularity, alertness, timing, and duration – was associated with a greater fat loss. (13)

Precautions to Consider

It is imperative to note that all of the weight loss tips mentioned in this article are supposed to aid the general rule of any weight loss strategy, which is calorie restriction. To lose weight, more calories have to be spent than the calories consumed.

Another important thing to consider is that weight loss, like weight gain, happens over a period of time. Dedication and patience are key to a sustained weight loss plan.

What Can Help Me Lose Weight Quickly?

what can help you to lose weight quickly?

Any weight that is lost quickly is likely to be water weight. Please remember that for your weight loss to be sustainable and long term, you have to stay dedicated to a weight loss plan for some time.

Any fad diet that promises quick results will likely have you gaining all the weight back as soon as the diet ends.

Final Word

Obesity is one of the fastest-growing epidemics of the modern world. With the availability of fast foods, easy-to-consume meals, and packaged foods, it is very difficult to maintain a healthy eating pattern.

Whether it is due to due to diet, disease, medication, or lack of activity, weight gain is everyone’s concern. Making dietary and lifestyle changes is at the forefront of the fight against weight gain.

Behavioral changes such as good sleep, mindful eating, eating slowly, and chewing properly also play a role in helping the body shed and keep off the extra kilos.

References
  1. Institute of Medicine (US) Subcommittee on Military Weight Management. Weight Management: State of the Science and Opportunities for Military Programs. Washington (DC): National Academies Press (US); 2004. 3, Factors That Influence Body Weight. Available from: https://www.ncbi.nlm.nih.gov/books/NBK221834/.
  2. Wicherski J, Schlesinger S, Fischer F. Association between Breakfast Skipping and Body Weight-A Systematic Review and Meta-Analysis of Observational Longitudinal Studies. Nutrients. 2021;13(1):272. Published 2021 Jan 19. doi:10.3390/nu13010272.
  3. Yamamoto R, Tomi R, Shinzawa M, et al. Associations of Skipping Breakfast, Lunch, and Dinner with Weight Gain and Overweight/Obesity in University Students: A Retrospective Cohort Study. Nutrients. 2021;13(1):271. Published 2021 Jan 19. doi:10.3390/nu13010271.
  4. Simonson AP, Davis KK, Barone Gibbs B, Venditti EM, Jakicic JM. Comparison of mindful and slow eating strategies on acute energy intake. Obes Sci Pract. 2020;6(6):668-676. Published 2020 Aug 27. doi:10.1002/osp4.441.
  5. Swift DL, McGee JE, Earnest CP, Carlisle E, Nygard M, Johannsen NM. The Effects of Exercise and Physical Activity on Weight Loss and Maintenance. Prog Cardiovasc Dis. 2018;61(2):206-213. doi:10.1016/j.pcad.2018.07.014.
  6. Solah VA, Kerr DA, Hunt WJ, et al. Effect of Fibre Supplementation on Body Weight and  Composition, Frequency of Eating and Dietary  Choice in Overweight Individuals [published correction appears in Nutrients. 2017 Apr 20;9(4):]. Nutrients. 2017;9(2):149. Published 2017 Feb 16. doi:10.3390/nu9020149.
  7. Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr. 2019;149(10):1742-1748. doi:10.1093/jn/nxz117.
  8. Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028.
  9. Bo S, Fadda M, Fedele D, Pellegrini M, Ghigo E, Pellegrini N. A Critical Review on the Role of Food and Nutrition in the Energy Balance. Nutrients. 2020;12(4):1161. Published 2020 Apr 22. doi:10.3390/nu12041161.
  10. Thornton SN. Increased Hydration Can Be Associated with Weight Loss. Front Nutr. 2016;3:18. Published 2016 Jun 10. doi:10.3389/fnut.2016.00018.
  11. Faruque S, Tong J, Lacmanovic V, Agbonghae C, Minaya DM, Czaja K. The Dose Makes the Poison: Sugar and Obesity in the United States – a Review. Pol J Food Nutr Sci. 2019;69(3):219-233. doi:10.31883/pjfns/110735.
  12. Jia SS, Liu Q, Allman-Farinelli M, et al. The Use of Portion Control Plates to Promote Healthy Eating and Diet-Related Outcomes: A Scoping Review. Nutrients. 2022;14(4):892. Published 2022 Feb 20. doi:10.3390/nu14040892.
  13. Kline CE, Chasens ER, Bizhanova Z, et al. The association between sleep health and weight change during a 12-month behavioral weight loss intervention. Int J Obes (Lond). 2021;45(3):639-649. doi:10.1038/s41366-020-00728-8.

 

  • Was this article helpful?
  • YES, THANKS!NOT REALLY
Spread the Love❤️
Advertisements

You Might Also Like

Nutrition

8 Simple Ways to Detox Your Body to Lose Weight

By Shiza Khan, M.Sc. – Clinical Nutrition & Dietetics

Read more

Newsletter

Get our BEST updates delivered to your inbox:



This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Categories

  • Nutrition
  • Wellness
  • Oral Care
  • Eye Care
  • Heart Health
  • Skin & Beauty
  • Women’s Health
  • Ear, Nose & Throat
  • Respiratory Health
  • Web Stories

Links

  • Home
  • About Us
  • Contact
  • Privacy Policy
  • Terms and Conditions
  • Cookie Policy
  • Editorial Policy
  • Advertising Policy
  • Subscribe to Newsletter
eMediHealth

This site provides content for informational purposes only. The information provided is not intended for use as medical advice, diagnosis, or treatment. In case of a medical concern or emergency, please consult your healthcare provider.

This website is certified by Health On the Net Foundation.

Our Network: Little Extra

© 2019 eMediHealth. All rights reserved.

No Result
View All Result
  • Nutrition
  • Skin & Beauty
  • Wellness
  • Yoga & Meditation
  • Women’s Health
  • Heart Health
  • Allergy & Immunology
  • Bones & Joints
  • Child Health
  • Digestive
  • Ear, Nose & Throat
  • Eye Care
  • Glands & Hormones
  • Health News
  • Infectious Diseases
  • Mental Health
  • Nervous System
  • Oral Care
  • Pain Management
  • Respiratory Health
  • Sleep Disorders
  • Urological Health
  • Web Stories

© 2019 eMediHealth. All rights reserved.