As you know 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 few strategies that seem to be effective.
Here are 12 weight loss tips that are actually evidence-based.
1. Drink Water, Especially Before Meals
It is often said that drinking water can help with weight loss and that is true.
Drinking water can boost metabolism by 25–30% over a period of 1–2 hours, helping you to burn off a few more calories
Study showed that drinking a half-liter of water about half an hour before meals helped dieters eat fewer calories and lose almost 45% more weight, compared to those who didn’t drink water.
2. Drink Coffee (Preferably Black)
Coffee has been unfairly demonized. Coffee is loaded with antioxidants and can have numerous health benefits.
Studies show that the caffeine in coffee can boost your metabolism by 4–10% and increase fat burning by up to 10–30% .
Just make sure you do not add a bunch of sugar or other high-calorie ingredients to your coffee. That will completely negate any benefits.
Like coffee, green tea also has many benefits, one of them being weight loss.
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.
4. Eat Less Refined Carbs ( Bread and Pasta)
Refined carbohydrates include sugar and grains that have been stripped of their fibrous, nutritious parts. These include white bread and pasta.
Studies show that refined carbs can spike your blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity.
If you’re going to eat carbs, make sure to eat them with their natural fiber.
5. Exercise Portion Control or Count Calories
Portion control — simply eating less — or counting calories can be very useful, for obvious reasons.
Some studies also shows that keeping a food diary or taking pictures of your meals can help you lose weight.
Anything that increases your awareness of what you are eating is likely to be beneficial for you.
6. Keep Healthy Food Around in Case You Get Hungry
Keeping healthy food nearby can help prevent you from eating something unhealthy if you become excessively hungry.
Snacks that are easily portable and simple to prepare include whole fruits, nuts, baby carrots, yogurt and hard-boiled eggs.
Doing aerobic exercise (cardio) is an excellent way to burn your calories and improve your physical and mental health.
It may appears to be particularly effective for losing belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease.
One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode.
The best way to prevent this is to do some sort of resistance exercise such as lifting weights. Studies show that weight lifting can help keep your metabolism high and prevent you from losing precious muscle mass.
Of course, it’s important not just to lose fat you also want to build muscle. Resistance exercise is critical for a toned body.
Fiber is often recommended for weight loss.
Although the evidence is mixed, some studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long term.
10. Eat More Vegetables and Fruits
Vegetables and fruits have several properties that make them effective for your weight loss.
They contain few calories but a lot of fiber. Their high water content gives them low energy density, making them very filling.
Studies show that people who eat vegetables and fruits tend to weigh less.
These foods are also very nutritious, so eating them is important for your health.
Your brain may take a while to register that you’ve had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss .
Also consider chewing your food more thoroughly. Studies show that increased chewing may reduce calorie intake at a meal.
Sleep is highly underrated but may be just as important as eating healthy and exercising.
Studies show that poor sleep is one of the strongest factors for obesity, as it’s linked to an 90% increased risk of obesity in children and 54% in adults.
H.B blogs 
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