15 Evidence-based Weight loss tips

Here are 25 evidence-based Weight loss tips to help you lose weight and keep it off for good. Plus, it might inspire the rest of your family to get healthier alongside you.

Simple (and small!) changes to your daily routine can help you slim down without dieting. Making healthy choices, like eating breakfast and moving every day, is the first step to dropping the pounds and feeling energized. A little planning ahead can go along way, as can stocking up on healthy foods so you don’t fall into a comfort-food rut after a long day. The good news is you really don’t have to overhaul your entire eating routine or live at the gym.

15 evidence-based Weight loss tips to help you lose weight

1. Do not skip breakfast

Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.

2. Cut back on carbs

The most important part is to cut back on sugars and starches, or carbohydrates.

When you do that, your hunger levels go down, and you generally end up eating significantly fewer calories (1).

Instead of burning carbs for energy, your body now starts burning stored fat for energy.

Another benefit of cutting carbs is that it lowers insulin levels, causing the kidneys to shed excess sodium and water. This reduces bloating and unnecessary water weight (2, 3Trusted Source).

According to some dietitians, it’s not uncommon to lose up to 10 pounds (4.5 kg) — sometimes more — in the first week of eating this way. This weight loss includes both body fat and water weight.

One study in healthy women with obesity reported that a very low carb diet was more effective than a low fat diet for short-term weight loss (4Trusted Source).

Research suggests that a low carb diet can reduce appetite, which may lead you to eat fewer calories without thinking about it or feeling hungry (5).

Put simply, reducing carbs can lead to quick, easy weight loss.

3. Weight loss tips by Eating plenty of fruit and veg

Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

4. Fat Burner – Weight Loss Supplement, Appetite Suppressant, Energy Booster

Check price on Amazon >>>

BURN FAT & MAINTAIN MUSCLE. Burn-XT is a cutting-edge thermogenic fat burner for men and women. Each capsule contains an effective dose of the most powerful thermo fat-burning ingredients available. Its synergistic formula helps to burn fat, increase energy, preserve lean muscle, suppress appetite, boost the metabolism, and improve mood. Maximize fat loss and see results fast with this powerful weight-loss supplement.

5. Weight loss tips by using Teatox Herbal Tea for Cleanse – Zero Tea 14 Day Detox Tea, Weight Loss Tea

Check price on Amazon >>>

Most people struggle with their weight, don’t be discouraged, start detoxing now with Zero Tea and steep up your metabolism. We all want to look and feel better and that can be difficult if your body feels sluggish and bloated. Today’s modern American diet AKA S.A.D (Standard American Diet) has left Americans feeling sluggish, bloated, and packing on the pounds due to refined /processed ingredients, trans fats, stabilizers, artificial dyes, artificial flavorings and the lack of whole foods that contain essential nutrients, prebiotics and probiotics that our bodies are craving. What can you do? You can start by making simple yet effective changes, like drinking Zero Tea, water, eating whole foods and moving everyday. Those are life changes that will benefit you everyday for as long as you keep it up.

6. Eat high fibre foods

Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

7. Drink plenty of water

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.

8. MAV Nutrition Weight Loss Pills Fat Burner for Night Time as Appetite Suppressant and Metabolism Boost

SPECIALLY FORMULATED FOR NIGHT TIME USE. Along with a consistent workout schedule, our NIGHT TIME FAT BURNER works best if taken after last meal!* An evening workout is also recommended. This fat burner will support recovery and promote a relaxing, no-interruption sleep experience.* Ingredients include Green Coffee Bean to eliminate night-time cravings and Extract and Melatonin to help ease your body to sleep.*

9. Do not ban foods

Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There’s no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.

10. Do not stock junk food

To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

11. Natures Craft Apple Cider Vinegar Pills – For Weight Loss tips

Natural weight loss supplement – Pure Apple Cider Vinegar is a potent appetite suppressant and fat burner – it boosts metabolism while helping to reduce sugar cravings. Stay full longer with these potent diet pills and melt belly flab faster.

Supports digestion and health – Detox cleanse and improve digestion with the help of our Apple Cider Vinegar capsules – this fat burning supplement makes your digestive system work better, while supporting healthy blood sugar levels after eating.

12. Cut down on alcohol

A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.

13. Use a smaller plate

Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.

14. Get more active

Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.

15. Drink plenty of water