8 Weight Loss Tips That Are Actually Evidence-Base

Do you have trouble losing weight? Or would you like to lose faster? You’ve come to the right place. Get ready for weight loss without hunger.

The sad truth is that conventional ideas – eat less, run more – do not work long term. Counting calories, exercising for hours every day and trying to ignore your hunger? That’s needless suffering and it wastes your time and precious willpower. It’s weight loss for masochists. Eventually almost everyone gives up. That’s why we have an obesity epidemic. Fortunately there’s a better way.

The bottom line? Your weight is hormonally regulated. If you reduce the levels of your fat-storing hormone, insulin, you’ll have a way easier time losing excess weight.

Here are 8 weight loss tips that are actually evidence-based.

1. Eat Egg 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. If you don’t eat eggs, that's fine. Any source of quality protein for breakfast should do the trick.

2. Drink Coffee.

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%. Just make sure not to add a bunch of sugar or other high-calorie ingredients to your coffee. That will completely negate any benefits.

3. Choose a Low-Carb diet.

A low-carb diet reduces your hunger and makes it easier to eat less. And it might even increase your fat burning at rest. Study after study shows that low carb is the smart way to lose weight and that it improves important health markers.

4. Practice Intermittent Fasting.

Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. It does not say anything about which foods to eat, but rather when you should eat them. It can carry huge benefits if it is done right: weight loss, increased energy, reversal of type 2 diabetes and many other things. Plus, you’ll save time and money. Click here to read more on intermittent fasting.

5. Reduce excess sugar.

Added sugar is one of the worst ingredients in the modern diet. Most people consume way too much. Studies show that sugar (and high-fructose corn syrup) consumption is strongly associated with an increased risk of obesity, as well as conditions including type 2 diabetes and heart disease.

6. Use Smaller Plates.

This method  has been shown to help some people automatically eat fewer calories. However, the plate-size effect doesn’t appear to affect everyone. Those who are overweight seem to be more affected.

7. Health Foods should be close in case you become hungry.

Keeping healthy food close can help prevent you from eating something unhealthy if you become excessively hungry. Snacks that are easily portable and simple to prepare. Also include whole fruits, nuts, baby carrots, yogurt and hard-boiled eggs.

8. Probiotics Supplements.

Taking probiotic supplements containing bacteria of the Lactobacillus subfamily have been shown to reduce fat mass. However, the same doesn’t apply to all Lactobacillus species. Some studies have linked L. acidophilus with weight gain.