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20+ Quick and Proven Ways to Lose Weight (Backed by Science)

The Internet is filled with information, plenty of it in fact, but is sorely lacking in real knowledge. Truth be told, there is a lot of bad weight loss information on the internet. Much of what is recommended is questionable at best, and not based on any actual science.

So, in this article we will talk about quick and proven ways to lose weight. By proven, I mean, backed by science.

There are several natural methods that have actually been proven to work. And in this article, we will make the best effort to convince you thru science that these work!

1. Add more protein to your diet.

Protein is the single most important nutrient for losing weight. Protein has effects on appetite-regulating hormones, which can mediate cravings or desire for snacking.

Also, protein intake of 25-30% of calories can boost metabolism by 80-100 calories per day and make you automatically eat several hundred fewer calories per day. It is better to eat breakfast that is loaded with protein. In fact, studies show that those who eat a high-protein breakfast

If you eat breakfast, then this is the most important meal to load up on the protein. Studies show that those who eat a high-protein breakfast are less hungry and have fewer cravings throughout the day.

A high protein intake also helps prevent metabolic slowdown, a common side effect of losing weight. It also helps to prevent weight regain.

Bottomline: Protein can boost metabolism. It means that you will be less hungry and will experience fewer cravings. Therefore, you will eat less.

2. Stop eating processed or “junk” food.

Junk foods are usually high in added sugars, added fats, and calories. These junk foods are processed to intentionally make you eat as much as possible. Studies show that processed foods or junk foods are more likely to cause addictive-like eating than unprocessed foods.

Bottomline: Junk foods are full of ingredients that can make you fat. So, why eat them? Junk your junk foods.

3. Fill your drawer and refrigerator with healthy food.

Studies have shown that the food you keep at home greatly affects weight and eating behavior. Always have healthy food available. Keeping healthy, portable and simple food (e.g. yogurt, fruits, nuts, hard boiled egg. etc.) close by can help prevent you from eating something unhealthy if you become excessively hungry.

Bottomline: Store healthy food options so that when you get hungry you have no other choice but to eat healthier food choices.

4. Avoid sugar and added sugar.

Studies show that sugar (and high fructose corn syrup) consumption is strongly associated with the risk of obesity, as well as diseases like type 2 diabetes, heart disease and others.

If you want to lose weight, you should be cutting back on added sugars.

Bottomline: Sugar makes you gain weight. So, cut your sugar intake.

5. Drink plenty of water.

Studies found that water can boost metabolism by 24-30% over a period of 1 to 1 and a half hours. This will help you burn off a few more calories.

A study showed that drinking half liter of water about 30 minutes before meals helped dieters eat fewer calories and lose 44% more weight.

Bottomline: Water boost metabolism. If will keep you hydrated and at the same time, make you eat less calories.

6. You can also try black and unsweetened coffee.

Scientific studies have shown that the caffeine in coffee can boost metabolism by 3-11%, and increase fat burning by up to 10-29%.

A word to the wise: Do not add too much sugar on your coffee. You will just negate its weight loss goodies.

7. Liquid calories hinder weight loss so avoid them as well.

Drinks high in sugar are the most fattening items in the food supply. They are worse than solid sugar.

Examples of this sugary beverages are sodas like Coke and Pepsi, and also applies to “healthier” beverages like Vitamin water; sugar is sugar.

8. Be mindful of your intake of refined carbohydrates.

Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity.

9. If you can (and you must), try to fast intermittently.

Intermittent fasting is an eating pattern that cycles between periods of fasting and eating.

There are a few different ways to do intermittent fasting, including the 5:2 diet, the 16:8 method and the eat-stop-eat method.

Studies prove that these methods work and offer numerous other health benefits aside from weight loss.

10. Unsweetened green tea works like magic as well.

Studies point out that green tea contains small amounts of caffeine. It is also loaded with antioxidants called catechins. Catechins work synergistically with caffeine to enhance fat burning. Do not add sugar, as you will just counter its beneficial effects.

11. Eat more vegetables and fruits.

Studies show that people who eat vegetables and fruits tend to weigh less. These foods are also super healthy and nutritious, so eating them is important for all sorts of reasons.

12. Be mindful of your calorie intake and start counting them.

Portion control (eating less) or counting calories can be very useful, according to studies.

Other studies suggest that keeping a food diary and writing down what you eat, or taking pictures of all your meals, can help you lose weight.,

The key is to increase your awareness of what you are eating.

13. Eat using smaller plates.

Some studies have shown that using smaller plates helps you eat less, because it changes how you see portion sizes (52, 53).

People seem to fill their plates the same, regardless of plate size, so they end up putting more food on larger plates than smaller ones (54).

Using smaller plates reduces how much food you eat, while giving you the perception of having eaten more (55).

14. You can also try a low-carbohydrate diet.

Numerous studies show that such a diet (or “way of eating”) can help you lose 2-3 times as much weight as a standard low-fat diet, while improving your health at the same time.

15. Chew your food slowly but surely.

Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss.

16. Eat more eggs more often.

Numerous studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours, and lose more weight and more body fat.

17. Try spicy food.

Spicy foods contain Capsaicin, a compound that can boost metabolism and reduce your appetite slightly.

18. Don’t allow yourself to get sleep-deprived.

Studies show that poor sleep is one of the single biggest risk factors for obesity. Adults and children with poor sleep have a 55% and 89% greater risk of becoming obese, respectively.

19. Add more fiber to your diet.

Fiber is often recommended for the purpose of 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.

20. Perform cardio exercises on a regularly basis.

Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health. Exercise ie effective in losing belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease.

21. Practice mindful eating.

Mindful eating is a method used to increase awareness while eating.

It helps you make conscious food choices and develop awareness of your hunger and satiety cues. It then helps you eat healthy in response to those cues (111).

Mindful eating has been shown to have significant effects on weight, eating behavior and stress in obese individuals. It is especially helpful against binge eating and emotional eating (112, 113, 114).

By making conscious food choices, increasing your awareness and listening to your body, weight loss should follow naturally and easily.

22. Of course, for the long term, focus on changing your lifestyle.

Ultimately, dieting is one of those things that almost always fails in the long term. In fact, people who “diet” tend to gain more weight over time.

Instead of focusing only on losing weight, make it a primary goal to nourish your body with healthy food and nutrients.

Eat to become a healthier, happier, fitter person — not just to lose weight.


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Kris Gunnars, B. (2013). 7 Proven Ways to Lose Weight on Autopilot (Without Counting Calories). [online] Authority Nutrition. Available at: [Accessed 24 Jun. 2017].

Kris Gunnars, B. (2013). How to Lose Weight Fast: 3 Simple Steps, Based on Science. [online] Authority Nutrition. Available at: [Accessed 24 Jun. 2017].

Prevention. (2014). 9 Proven Ways To Lose Stubborn Belly Fat. [online] Available at: [Accessed 24 Jun. 2017].