26 Weight Loss Tips That Are Actually Evidence-Based

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The weight loss industry is full of myths. People are often advised to do all sorts of crazy things, most of which have no evidence behind them.
However, over the years, scientists have found a number of strategies that seem to be effective.
Here are 26 weight loss tips that are actually evidence-based.

Weight Loss Tips

1. Drink Water, Especially Before Meals

It is often claimed that drinking water can help with weight loss — and that’s true. Drinking water can boost metabolism by 24–30% over a period of 1–1.5 hours, helping you burn off a few more calories (1, target="_blank"2).
One study showed that drinking a half-liter (17 ounces) of water about half an hour before meals helped dieters eat fewer calories and lose 44% more weight, compared to those who didn’t drink the water (3).

2. Eat Eggs For Breakfast

Eating whole eggs can have all sorts of benefits, including helping you lose weight.
Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours as well as lose more weight and body fat (4, 5).
If you don’t eat eggs, that's fine. Any source of quality protein for breakfast should do the trick.

3. Drink Coffee (Preferably Black)

Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants and can have numerous health benefits.
Studies show that the caffeine in coffee can boost metabolism by 3–11% and increase fat burning by up to 10–29% (6, 7, 8).
Just make sure not to add a bunch of sugar or other high-calorie ingredients to your coffee. That will completely negate any benefits.
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4. Drink Green Tea

Like coffee, green tea also has many benefits, one of them being weight loss.
Though green tea contains small amounts of caffeine, it is loaded with powerful antioxidants called catechins, which are believed to work synergistically with caffeine to enhance fat burning (9, 10).
Although the evidence is mixed, many studies show that green tea (either as a beverage or a green tea extract supplement) can help you lose weight (11, 12).
Purchase green tea online.

5. Try Intermittent Fasting

Intermittent fasting is a popular eating pattern in which people cycle between periods of fasting and eating.
Short-term studies suggest intermittent fasting is as effective for weight loss as continuous calorie restriction (13).
Additionally, it may reduce the loss of muscle mass typically associated with low-calorie diets. However, higher-quality studies are needed before any stronger claims can be made (14).