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10 Evidence-Based Tips for Shedding Extra Pounds

evidence-based tips for weight loss

Many of us have been there. You try putting on that outfit only to find that, well…. the bulges make the outfit not quite so cute anymore.

Listen, shedding extra pounds can feel overwhelming, but with some practical strategies, it becomes much more doable.

Here are ten evidence-based tips to help you out on your weight loss journey.

(Be sure to read to the end for our #1 weight loss recommendation.)

  1. Stay Hydrated: Drinking water before meals can help control your appetite. Sometimes, thirst is mistaken for hunger, leading to unnecessary snacking. Aim for at least 8 glasses a day to keep your metabolism running smoothly.
  2. Eat Protein-Rich Breakfasts: Starting your day with a high-protein breakfast can reduce cravings and calorie intake throughout the day. Eggs, Greek yogurt, or a protein smoothie (watch the sugars!) are excellent choices that keep you full longer.
  3. Cut Down on Sugary Drinks and Juices: Coke and Pepsi taste great but these beverages are really high in calories and sugar. And they just don’t fill you up. When you crave a drink, go for sparkling flavored water, herbal teas, or even black coffee (limit added sugars and syrups) to reduce your calorie intake without feeling deprived.
  4. Incorporate More Fruits and Vegetables: These are usually low in calories but high in fiber, which can help you feel full. They also provide essential vitamins and minerals, supporting overall health while aiding in weight loss. You do have to be careful with high-sugar tropical fruits like mangoes and pineapples.
  5. Practice Mindful Eating: Pay attention to what you’re eating and savor each bite. This can help prevent overeating and make you more aware of your hunger and fullness cues, leading to better food choices.
  6. Get Regular Physical Activity: Exercise is crucial for burning calories and boosting metabolism. Find an activity you enjoy, whether it’s walking, cycling, dancing, or weightlifting, and aim for at least 30 minutes most days, preferably before noon.
  7. Sleep Well: Poor sleep can disrupt hormones that regulate hunger, leading to increased appetite and cravings. Aim for at least 7 hours of quality sleep each night to support weight loss and overall well-being. And go to bed before 10 PM to support maximal fat burning.
  8. Reduce Refined Carbs: Foods like white bread, pasta, and pastries can massively spike blood sugar levels and lead to increased hunger. If you eat grains, choose whole grains like quinoa, brown rice, and whole-wheat products to keep you fuller longer.
  9. Control Portion Sizes: Using smaller plates and being mindful of serving sizes can help prevent overeating. It’s easy to consume more than you need, especially with larger portions commonly served in restaurants and at home.
  10. Keep Track of Your Progress: Monitoring your food intake and exercise can provide insights into your habits and help you stay accountable. Use a journal or a mobile app to track what you eat and how active you are, making adjustments as needed.

Have you tried losing weight but just can’t get the pounds off no matter what you try?

Did you know that your body temperature is a major factor in whether or not you can lose weight? It’s true!

Having a higher body temperature is related to a higher metabolism. Increased metabolism means increased weight loss!

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